Five Myths of Strength Training
1. 12 Rep Sets
Most weight training programs include this many repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension with heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.
2. Three Set rule
You will actually want to do more sets of fewer reps to target strength training and vice-versa if your goal is gaining muscle mass. Keep the overall number of reps the same for the entire workout, but split them up into sets according to your goals. This three set guideline is just that, although many have come to see it as a hard and fast rule.
3. Exercising each group 3 to 4 times
Spreading yourself this thin does not do enough for each muscle group during each workout and is in truth wasting your time. Three to four exercises, each with three sets of twelve, comes out to 144 reps spread all over the place. It is more effective to focus only thirty to fifty reps per exercise into each workout you do.
4. Your knees and 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
The market saturation of early weight gain supplements led to a mass hysteria of bodybuilders everywhere buying and drinking gallons of what amounted to nothing more than sugary, overpriced milkshakes. While these do provide some muscle gain, the tendency of the body with these types of supplements is to store it as fat instead. Modern research into nutrition has led to a new and more competitive market of supplements that provide better nutrition for the aspiring bodybuilder. - 17269
Most weight training programs include this many repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension with heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.
2. Three Set rule
You will actually want to do more sets of fewer reps to target strength training and vice-versa if your goal is gaining muscle mass. Keep the overall number of reps the same for the entire workout, but split them up into sets according to your goals. This three set guideline is just that, although many have come to see it as a hard and fast rule.
3. Exercising each group 3 to 4 times
Spreading yourself this thin does not do enough for each muscle group during each workout and is in truth wasting your time. Three to four exercises, each with three sets of twelve, comes out to 144 reps spread all over the place. It is more effective to focus only thirty to fifty reps per exercise into each workout you do.
4. Your knees and 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
The market saturation of early weight gain supplements led to a mass hysteria of bodybuilders everywhere buying and drinking gallons of what amounted to nothing more than sugary, overpriced milkshakes. While these do provide some muscle gain, the tendency of the body with these types of supplements is to store it as fat instead. Modern research into nutrition has led to a new and more competitive market of supplements that provide better nutrition for the aspiring bodybuilder. - 17269
About the Author:
Get a free sample of my top choice of supplement, Acai Force Max for best results.
posted by X - Men at
7:56 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home