Muscle Building Facts And Myths

Muscle Building Facts And Myths

1. Your Reps Per Set Should be 10-12

Wrong. Most weight training programs use 12 repetitions as a hard and fast rule for gaining muscle. The truth is, this approach actually denies important muscle groups of enough tension for effective muscle gain over the life of your training program. High tension, caused by use of heavy weights, provides tension so the muscle group being worked actually grows in size. This leads to noticeable gains in strength. Using the 12 rep rule boosts muscle size by generating tension on tissues around muscle fibers. The payoff is greater strength and endurance.

The standard prescription of eight to 12 repetitions provides a balance but only will get you to a level where you can easily handle the weight. At that point, tension is no longer provided. In other words you peak and do not generate greater tension levels necessary for muscle growth and even greater strength and endurance. So, what to do?

The answer for you may be heavier weights and lesser reps. This steps up the level of tension and you get stronger muscles in the process. Also by increasing and strenthening your muscle promotes fat loss and tone your muscles.

2. 3 Set rule with the 12 rep rule

A set, in case you don't know, is doing 12 reps 3 times in a row. Each set of 12 reps is one set. And, the number of sets you perform should be based on your goals and not on a hard and fast rule that's been around for 50 years. Your body is unique. Listen to it. A good rule of thumb is, 3-5 sets of 5-8 reps. This keeps the tension provided by the total number of repetitions at a manageable level. But, you decide the right amount of tension, not the rules.

3. Three to four exercises per muscle group

Wrong and a waste of you gym time. You will spread yourself too thin and not accomplish the tension you need for each muscle group. Instead, focus on total body workouts using compound exercises.

4. Squats And Deadlifts Are Bad And Cause Injuries

Enough already you want to build muscle? Do Squats and Deadlifts yes you must learn to do any exercise with good form or you can hurt yourself. Moral of the story To Build Muscle Do Squats And deadlifts or take up yoga. Enough Said!

5. Crunches make great abs

Not really. There is a better way. Muscles work in groups to stabilize the spine because the spine is your center of gravity. Abs, or the transverse abdominis, literally takes of itself. During most exercises, various muscle groups that are needed most for support of the spine are activated. You will notice this during your workout. Your abs and back muscles will be tense. They are being worked during almost every step of your weight training. If you are crunching your way to rippled abs, you may be overworking that muscle group at the expense of other groups. You can activate wrong muscles and limit the right muscles. This increases the chance of injury.