Muscle Myth

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by: turbulence63
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Word Count: 679
Date: Thu, 20 Jan 2011 Time: 2:48 AM
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Many Weight lifting routines have a certain amount of reps for building muscle. Using this approach will put you into a situation where you will be gaining less muscle due to the fact of not creating enough tension or resistance. To create this required high tension, use heavy weights which will cause alot more muscle growth causing your muscles to grow alot bigger and making your workouts effect your muscles to the maximum level.

To make your muscle gorw with a time boost you will need to have a longer tension time and by doing this you will also cause yourslef to improve endurance.

1. The 12 Rep Rule

Regular prescription of creating eight to twelve reps will cause a balance, but by only using that program repetitavley you will not create the amount of tension required to increase more muscle growth given by the heavier weights and less reps or even when using more reps and lighter weights.

You can adjust how many reps you do and change the weights you use to create different types of reisitance for muscle growth.

2. 3 Sets Rule

Its not bad to do three sets but its not an amazing thing either. When doing more reps you should take into consideration to do fewer sets. By doing this it will sustain the total amount of reps you do equal in one workout.

3. 4 Exercise/Muscle Group Rule

Try not to do this because it only wastes time. To get an equivalent of 144 repititions you will need to merge twelve reps of three sets of 4 different exercises. If you are executing this amount of repititions per muscle group, you could be doing less than you should. Instead of doing too many types of exercises for one group of muscles, limit your total reps from 30-50 throughout 2 exercises for each muscle group, something like 2 sets of 30 reps or 5 sets of 10 reps.

4. My Knees, My Toes

There is a gym folklore that say when doing squats and lunges you shouldn't let your knees move past your toes. When you do this it will cause you to lean forward and by leaning forward too much it will put you in a higher chance of injury. In 2003, Memphis University researchers found that the stress on the knee was close to 30% more when the knees were permitted to bend forward beyond the toes.

But as the knee is being restricted from bending forward it increases the stress on the hip joint by 1000%. While executing a squat there is much more strain given to the lower back since there would be a tendency to lean forward.

Pay more attention to how your upper body is situated and less attention to your knees. Your torso should be kept in an upright posture continually through the execition of squats and lunges. This positioning will greatly reduce the stress that is generated to the hips and back. To keep this upright position, sqeeze your shoulder blades together before your begin your squat or lunge and hold them in that position. You will also try to keep your forearms at a 90 degree angle to the floor as you execute the squat or linge.

5. Draw Abs While You Lift Weights

To be truthfull, the muscles tend to flex in groups for the purpose of stabalizing the spine, and depending on which type of ecercise is being performed these muscle groups tend to change. Since the traverse abdominis is not the most important muscle group for stabalizing the spine, we must note that for most exercises, your body will automatically activate the proper muscle group to stabalize the spine. So then constant targeting of the traverse abdominis group of muscles can exert the wrong muscles and ignore the proper ones needed. This practice may not only cause you injury, but will reduce the amount of weight that you can truly lift for that particular exercise.

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