Top 5 Bodybuilding Myths

When starting out bodybuilding for beginners it is important to recognize that things get passed down from one generation to the next simply because that is the way they have always been done. The following is a list of the top 5 bodybuilding myths that you need to be aware of.

1. 12 Rep Rule

While many weight training plans recommend this amount for muscle gain, the fact is that this method does not put enough tension on the muscles. Heavier weights stimulate muscle growth, which leads the top increases in strength. Longer periods of tension increase muscle mass by developing the areas around the muscle and improve stamina.

The usual program of 8 to 12 repetitions offers balance, but this program does not allow you to the utilize greater tension levels that you get with bigger weights and fewer reps or the longer tension obtained by lighter weights and greater repetitions. You want to vary the number of reps and change the weights to encourage all forms of muscle growth.

2. 3 Set Rule

There is nothing magic or significant about three sets. The number of sets you do should be determined by your goals and not on an arbitrary rule or practice. If you do more reps then you should do fewer sets and vice versa. Try to keep the total amount of reps done of a particular exercise the same.

3. 3 to 4 exercises per group

This is honestly a squander of time. If you do this with the above two rules it adds up to 144 reps. Try doing 30 to 50 reps, instead of too many exercise deviations. This can range from 5 sets of 10 reps to 2 sets of 15 reps

4. Do not let your knees go past your toes.

This is an old gym myth. It is true that leaning forward too much can cause an injury due to the increased stress during a squat. However hip stress goes up 1000 percent when forward knee movement is restricted. Strain is transferred to the lower back when you need to lean your body forward in this fashion.

Concentrate on you upper body placement and not so much on your knees. Keep you torso upright when doing demanding exercises like lunges and squats. This will minimize the strain on the back and hips. Try pressing the shoulder blades together and keep them like that to stay upright while doing a squat. Also hold your forearms perpendicular to the ground.

5. When you lift weights draw in your abs.

Muscles work together to even out your spine and the particular muscle group differs given each excursive. The abs is not always this muscle group. The body will automatically utilize the muscle group that it needs most for spinal support. Focusing on the abs only improperly engage the wrong muscles and inhibit the right ones. While increasing the risk of injury this also diminishes the amount of weight that you can lift.

Your weightlifting training program should be personalized to what you want to achieve and that can not be derived from a set of rules that does not take into account your goals and starting circumstances.