Muscle tension training program
Most weight training program include this much repetitions for gaining muscle. The truth is that this approach places the muscles with not enough tension for effective muscle gain. High tension eg heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension increases muscle mass, generating structures around the muscle fibers, improving endurance.
The standard prescription of eight to 12 repetitions provides a balance, just by using this program all the time, did not generate higher levels of tension that comes from the heavier weights and fewer repetitions, and the tension no longer be achieved with weights more lighter and more reps. Change the number of repetitions and the correct weight to stimulate all types of muscle growth.
Three sets of rules
The truth is that there is nothing wrong in three sets but then again there is nothing surprising about it either. The number of sets to perform should be the basis for your goals and not on a standard half-century old. The repetition becomes more an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions of an exercise done the same.
Three to four exercises per group
The truth is that this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing all the reps for a muscle group your not doing enough. Instead of making too many varieties of exercises, try doing 30-50 reps. This can be anywhere from 2 sets of 15 reps or 5 sets of 10 repetitions.
My knees, toes
This is a gym folklore that “should not let your knees go over your toes.” The truth is leaning a bit ‘too much is more likely to cause injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to go beyond the toes during a squat.
But hip stress increased nearly 10 times (1000 percent) when the forward movement of the knee has been limited. Since the occupants needed to lean their body forward and that forces the effort to transfer to the lower back.
Focus on upper body position and less on the knee. Keep your torso upright as possible when doing squats and lunges. This reduces the stress generated on the sides and back. To remain standing, squatting, first, squeeze your shoulder blades together and keep them in that position, and then as a squat, keeping your forearms at 90 degrees to the floor.
Lift weights, draw abs
The truth is that muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse muscle is not always the most important muscle group. In fact, for most exercise, the body automatically activates the muscle group that are needed to support most of the spine. So if you focus only on the transverse abdominis, the muscles can recruit wrong muscles and limit the right. This increases the chance of injury, and reduces the weight that can be revoked.