Bodybuilding - 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
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. Three to four exercises per group
The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If you're doing this many reps for a muscle group you're doing too much. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.
4. My knees, my 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. Weight gain 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. - 17274
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
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. Three to four exercises per group
The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If you're doing this many reps for a muscle group you're doing too much. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.
4. My knees, my 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. Weight gain 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. - 17274
posted by X - Men at
7:36 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home