Muscle fiction

If the training you in, here is a brief list of Bodybuilding fiction.



1. the 12 attorneys



Most of the weight training programmes include this much repetition to gain muscle. The truth is that this approach is placed on the muscles with not enough voltage for effective muscle gain. High voltage (e.g. heavy weight provides growth of muscle, which is much larger, leading to the maximum gains in strength. At voltage increases the size of the muscle structure around muscle fibres marquee, increase service life.



Standard prescription eight to 12 repetitions of balance, but you can use all the time, you do not generate higher levels of tension that is provided by heavier weights and less repetition and extended voltage attained with lighter weight and more times. Change the number of repetitions and adjust the weights to stimulate the growth of all types of muscles.



2. the Three set up a rule



The truth is, there is nothing wrong in three sets, but then again there's nothing about how amazing either. On your objectives and not on half a century old rule, should be the basic number of sets that are performing. Other times you exercise, less sad, you should do, and vice versa. This keeps the total number of repetitions, held a seminar equal.



3. three to four exercises each group



The truth is that it's a waste of time. In combination with twelve representatives of three sets the total number of times the amount to 144. In case your much repetition for muscle group, your pretty. Instead of doing too many varieties of exercise, try doing a 30 to 50 reps, which can be anywhere from 2 to 15 repetitions or 5 sets of 10 times.



4. My knees, my fingers



Folklore Is a gym that "would not leave your knees, go past your fingers." The truth is that the meagre forward a little too much more likely is causing injury. In 2003, Memphis University researchers confirmed that knee stress is almost 30% higher when the knees are allowed to move beyond the fingers during toilet.



But hip-hop stress increased almost tenfold or (1000 percent) if the forward motion of the knee was limited. Whereas the squatters needed for poor forward its body and that forces strain converted to lower back.



Focus on your position of the upper body and less on the knees. Keep as much of hull in upright position when doing squats and lunges. This reduces stress, generated on the sides and back. To stay upright, squatting, shoulder blades together to Squeeze and hold it in this position; and then as you, keep the arms 90 degree to the floor.



5. raise, draw the abs



The truth is to the muscles work in groups to stabilize spinal column and the most important muscle groups, depending on the type of exercise. Transverse abdominis always is the most important group of muscles. Indeed, for most of the exercise, the body automatically activates muscle groups that are most needed for support of the spine. So if you focus only on the side, for transverse, may recruit poor muscles and confined to the muscles. This increases the likelihood of injury and reduces weight that can be revoked.