If you’v been training, here is a short list of fictional bodybuilding.
1. 12 Representative of the Rule
Most weight training program include this repetitions a lot to gain muscle. The truth is, this approach puts your muscles under enough tension not to gain effective muscle. For example, high-tension heavy weights provide muscle growth in which the muscle grows much larger, leading to gains in maximum strength. Having more tension increases the size of the muscles by generating the structures around the muscle fibers, improves resistance.
The standard recipe of eight to 12 repetitions provides a balance, but only because of the use that you program all the time, which does not generate the highest tension levels that is provided by the heaviest weights and least repetitions, and the tension already achieved with lighter weights and more repetitions. Change the number of repetitions and adjust the weights to stimulate all types of muscle growth.
2. Three set of rules
The truth is that there is nothing wrong with three sets, but then again there is nothing surprising in it either. The number of series to carry out should be the basis for your goals and not an old half-century rule. The more repetitions you do in an exercise, the less sets you should do, and vice versa. This keeps the total number of repetitions of an exercise done equal.
3. From three to four exercises per group
The truth is that this is a waste of time. Combined with twelve repetitions of three sets, the total number of repetitions amounts to 144. If doing this so much by representatives of a muscle group of your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 repetitions. That can be from 2 sets of 15 repetitions or 5 sets of 10 repetitions.
4. My knees, toes
It’s a gym folklore that “you shouldn’t let your knees go beyond your fingers.” The truth is, leaning forward a little too much is more likely a cause of injury. In 2003, researchers at the University of Memphis confirmed that knee stress was almost thirty percent higher when the knees were allowed to go beyond the toes during a squat.
But hip stress increased almost 10-fold or (1000 percent) when forward knee motion was restricted. Because squatters needed for their lean body forward and that the strain forces to transfer to the lower back.
Focus on your upper body position and less on the knee. Keep your torso upright as much as possible when doing squats and lunges. These reduce the pressure generated in the hips and back. To stay upright, before squatting, squeeze your shoulder blades and hold in that position, and then as you squat, keep your forearms 90 degrees from the ground.
5. Lift weights, draw abs
The truth is, muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdomen is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that is most needed for the support of the spine. So if you focus only on the transverse abdomen, you can contract the wrong muscles and limit the correct muscles. This increases the likelihood of injury, and reduces the weight you can lift.