Muscle Fiction - A Short List of Bodybuilding Fiction

If you've been working, here's a bodybuilding fiction shortlist.

1. rule of 12 Rep: Most weight training program requires a ton of muscle benefit repetitions. The reality is this approach places inadequate stress on the muscles for successful muscle benefit. High stress, e.g. heavy weights, allows muscle development, where the muscle grows even bigger, that will lead to full strength gains. By producing the structures around the muscle fibers, having longer tension time improves the muscle strength, increasing endurance.

The regular dosage of eight to twelve repetitions offers a balance, but you don't produce the higher stress rates generated by the heavy weights and lower reps and the longer stress produced with lighter weights and more repetitions simply by using the method all the time. Change the reps numbers and modify the weights to promote muscle growth of all types.

2. Rule of Three Set:

The reality is with three sets, there's nothing wrong but then again there's nothing good about it either. The number of sets you perform should be based on your priorities and not on a rule from half a century. The more you do repetitions on an exercise, the less sets that you can do, and vice versa. This holds the total number of repetitions that an exercise has completed equal.

3. Group Exercises:

The fact is that it's a waste of time. The cumulative number of reps combined with twelve reps of three sets amounts to 144. If you're doing a lot of reps for a group of muscles you don't do enough. Instead than performing too many types of workouts, aim and perform 30 and 50 reps. This can range from 2 sets of 15 reps to 5 sets of 10 reps everywhere.

4. Knees:

It's a gym legend that you "shouldn't let your knees go past your toes." Reality is, leaning a little too far is more likely to cause injury. In 2003, researchers at a university found that knee stress was nearly thirty percent higher when the knees were allowed to pass beyond the toes during a squat.

Yet, when the knee's forward movement was limited, hip tension increased nearly 10 times or (1000 per cent). Since the squatters had to lean their body forward and that allows the pressure to be shifted to the floor.

Focus on the top position of your body, and less on your feet. Hold the body straight while doing squats and lunges as much as possible. This reduces the pressures on the hips and back. Squeeze the shoulder blades together and hold them in that place to remain upright before squatting; and then, when you squat, keep the forearms 90 degree to the floor.

5. Work on weight and abs:

The reality is the muscles function in groups to strengthen the spine, and depending on the form of exercise the most significant group of muscles varies. The most significant muscle group isn't always transverse abdominis. Usually, the body stimulates the muscle group which is most required to protect the spine for most exercise. And if you concentrate on transverse abdominis alone, it may recruit wrong muscles and limit the right muscles. It raises the likelihood of injury, and reduces the weight that can be lifted.

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