Myth & Fiction About Muscle Building

People who plan to improve their muscles with weight training have to take several factors into consideration before proceeding. You should not approach weight training just to increase your muscle mass . Weight training must be done carefully else it can result in harmful effects. Let us review some of the fictions related to muscles and weight training.

12 Rep rule

The common practice found in weight training is to take a nominal weight and repeatedly doing it till you get tired. This approach does not provide the right tension required for the enhancement of the muscles. The muscles require high tension to be applied on it and for that you have to do weight training with heavier weight every time. The more weight you take give more tension to the muscles giving it more strength. The higher tension in the muscles generates the growth of structures see around muscle fibers. This increases the muscle size and strength.

Normally an exercise is repeated 12 times using a particular weight. This gives the right kind of tension required for the muscles. But if you feel that you are not getting the right kind of tension you can reduce the number of repetition and increase the weight. The basic idea is to give more tension to the muscles for longer duration. Don’t always stick on the same type of exercise, weight or duration. Change the routine regularly to provide exercise to all types of muscles.

Three Set rule

There is common myth centered on repeating a set of exercise using a particular weight three times. There is no scientific explanation regarding this fact, the three set rule actually have no special effect on your body. The number of repetitions to do a training exercise should not be based on any numerical factor. As the number of repetitions increases you can naturally reduce the number of rounds doing it. Similarly you can increase the number of set reducing repetitions . It is the way you are performing that is important. You can adopt any method that is ideal to you.

Three to four exercises per group

The basic idea behind weight training is to enhance you muscle groups. For this you have to provide more tension to each muscle group. So rather than doing small repetitions for every muscle group, give more tension to a single muscle group. You can do this by increasing the number of repetitions for a single muscle group at a time. You can concentrate on other muscles groups another day.

My knees, My Toes

There is a common belief that your knee should not go in front of your toes when you are doing the squatting exercises. People say this from the fact that leaning forward may result in the injury of your knee and back bone. But recent researches prove that stress on the knee is thirty percent higher when you are keeping the knee behind the toes. The stress on the hips will increase to 10 times more in this case. You will have to lean forward when you are doing squatting exercises and hence weight increases in the lower back.

The correct way of doing squatting is to keep your torso upright. This will reduce the pressure applied on the hip and lower back.

Lift Weights, Draw Abs

When you are doing weight training the main thing to take care of is your spine. Weight lifting will have no effect in reducing the size of your stomach. So don’t give additional concentration on the transverse abdomen muscles when you are lifting weight. This will harmfully affect your spine and reduces the ability to take more weight.