Muscle Fiction
Saturday, February 21st, 2009If you’v bn training, here’s short list bodybuilding fiction.
1. 12 Rep rule
Most weight training program include mh repetitions gaining muscle. truth approach muscles wh eh tension effective muscle gain. tension e.g. heavy weights provides muscle growth wh muscle grows mh larger, leading maximum gains strength. Having lr tension time boosts muscle size generating structures muscle fibers, improving endurance.
The standard prescription et 12 repetitions provides balance using program time, generate gr tension levels tt provided heavier weights lesser reps, tension achieved lighter weights repetitions. Change reps adjust weights stimulate types muscle growth.
2. Te Set rule
The truth there’s ng wrong sets tn an ng amazing at either. sets perform base yr goals half-century rule. me repetitions exercise, fewer sets sd do, vice versa. total repetitions de exercise equal.
3. exercises group
The truth waste time. Combined reps sets, total reps at 144. doing reps muscle doing enough. Instead doing my varieties exercises, try doing 30 50 reps. 2 sets of 15 reps 5 sets 10 reps.
4. knees, toes
It gym folklore “should knees past yr toes.” Truth leaning forward little mh cause injury. 2003, Memphis University researchers confirmed tt knee stress at thirty percent wn knees allowed bd toes dg squat.
But hip stress increased nearly 10 times (1000 percent) forward movement knee restricted. squatters lean tr body forward forces strain to transfer lower back.
Focus upper body position knee. torso upright position mh doing squats lunges. These reduces stress generated hips back. stay upright, be squatting, squeeze shoulder blades tr hold tt position; tn squat, kp forearms 90 degree floor.
5. Lift weights, draw abs
The truth muscles wk gs stabilize spine, it muscle gp change depending type exercise. transverse abdominis muscle group. Actually, exercise, body automatically activates muscle gp nd support spine. focus oy transverse abdominis, recruit wrong muscles limit rt muscles. increases chance injury, reduces weight tt lifted.