5 Muscle Building Myths

If you’ve spent any time weight training, you are sure to be familiar with at least some of these myths.

1. 12 Rep rule

The typical weight training program features twelve reps, the conventional wisdom is that this somehow the best number of reps for gaining muscle. In reality, following this rule does not provide your muscles enough tension to grow as well as they potentially could.

Heavier weights provide the maximum gains in strength and muscle mass. Longer tension means more muscle growth. This is because it promotes the strengthening of the muscle fibers (which also increases endurance).

Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

While there is nothing in the world wrong with three sets, neither is it is also not a panacea for weightlifters. How many sets you do should have a lot more to do with what your personal goals, and a lot less to do with an old rule that many do not understand. Bear in mind that the greater the number of reps per set, the fewer sets you should do. And the other way around, of course; the total number of reps should be the same no matter how many sets you choose to break it up into.

3. Three to four exercises per group

There is really no basis for this myth. It is better to do more reps of one exercise than lose focus by trying to do too many different exercises per group. Try upping the number of reps (say 30-50, somewhere in there). Obviously, break this up into sets.

4. My knees, my toes

An adage of the gym with some basis, though it is more common to be injured as a result of leaning forward too far during an exercise. Memphis University researchers have found stress on the knees increases approximately one third when the knees go past the toes during squats. However, stress on the hips goes up ten times when the knee is held back from passing the toes.

The strain is merely shifted from the knees to the lower back, which can cause worse injuries than can having ones knees pass the toes.

Keep the position of your torso at the forefront, and your knees a little farther back. Keep your torso as straight as possible when lunging or squatting. This will mean less stress for your lower back and hips. To stay upright, before squatting, press your shoulder blades together (and keep them there). Try to keep your forearms at a 90 degree angle to the floor when you squat.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Source: Fitness