Strength Training - Common Myths
1. 12 Rep Sets
The twelve rep standard is often prescribed in bodybuilding routines for gaining muscle mass. However, doing this many reps at once actually places the type of strain needed for strength and endurance, rather than gains in muscle mass. In order to develop strength and gain mass, you will need to include both strategies in your workout with the addition of sets of fewer reps of heavier weights to your routine.
2. Three Set rule
The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.
3. 3 to 4 exercises per muscle group
The sad fact is that this is the most inefficient way to target a muscle group during a single workout. Instead of spreading all those reps out across three to four different exercises, it's best to do just fifty reps of one exercise during each workout. This way you are more effectively targeting each muscle group during a single workout.
4. Knees before toes
Due to a study performed by researches at Memphis University in 2003 where they discovered that knee stress during squats was increased by about 30% if you allowed your knees to extend past your toes, it is know a common myth that doing squats this way should be avoided to prevent that extra stress on your knees.
However, they also discovered that the stress placed on your hips by trying to hold your knees back and therefore leaning forward too much was increased by a whopping 1000%. The little extra stress on the knees pales in comparison.
5. Bodybuilding supplements
An entire industry was built nearly overnight with weight gain supplements. These products contained lots of sugar and in some cases even had cheap proteins. Guys were drinking these down by the gallon and even some hard gainers were finally building muscle but because of the quality of the ingredients the body preferred to add fat. The traditional weight gainer is no longer in vogue as supplement companies are more competitive with research and development so that they can create the next best muscle building supplement. Look for more nutritious supplements available these days. - 17268
The twelve rep standard is often prescribed in bodybuilding routines for gaining muscle mass. However, doing this many reps at once actually places the type of strain needed for strength and endurance, rather than gains in muscle mass. In order to develop strength and gain mass, you will need to include both strategies in your workout with the addition of sets of fewer reps of heavier weights to your routine.
2. Three Set rule
The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.
3. 3 to 4 exercises per muscle group
The sad fact is that this is the most inefficient way to target a muscle group during a single workout. Instead of spreading all those reps out across three to four different exercises, it's best to do just fifty reps of one exercise during each workout. This way you are more effectively targeting each muscle group during a single workout.
4. Knees before toes
Due to a study performed by researches at Memphis University in 2003 where they discovered that knee stress during squats was increased by about 30% if you allowed your knees to extend past your toes, it is know a common myth that doing squats this way should be avoided to prevent that extra stress on your knees.
However, they also discovered that the stress placed on your hips by trying to hold your knees back and therefore leaning forward too much was increased by a whopping 1000%. The little extra stress on the knees pales in comparison.
5. Bodybuilding supplements
An entire industry was built nearly overnight with weight gain supplements. These products contained lots of sugar and in some cases even had cheap proteins. Guys were drinking these down by the gallon and even some hard gainers were finally building muscle but because of the quality of the ingredients the body preferred to add fat. The traditional weight gainer is no longer in vogue as supplement companies are more competitive with research and development so that they can create the next best muscle building supplement. Look for more nutritious supplements available these days. - 17268
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