1. The “rule” of 3 Sets
There's nothing wrong with three sets, but there’s nothing amazing
about it either. The number of sets should be based on your goals.
The more reps you do on an exercise, the fewer sets you should do,
and the other way around. Sp then the total number of reps done on
an exercise are kept equal.
2. The “rule” of 12 Reps
Many weight training programs include 12 repetitions for gaining
muscle. But this results in the muscles not having enough tension
for effective muscle gain. High tension with heavy weights builds
muscle in a way in which the muscle grows much larger, with maximum
gains in strength. Longer tension time boosts the size of the
muscles by generating the structures around the muscle fibers, and
so improves endurance.
Yes 8 to 12 repetitions provides a balance. But by only using this
program all the time, you don’t generate the higher tension levels
that comes from the heavier weights and lesser reps, and the longer
tension achieved with lighter weights and more repetitions. By
changing the number of reps and adjusting the weights all types of
muscle growth is stimulated..
3. Knees past toes
Many trainers suggest that you “should not let your knees go past
your toes." The truth is that leaning forward too much is more
likely to cause injury. University researchers have confirmed that
knee stress is nearly 30 percent higher when the knees move beyond
the toes during a squat.
More importantly hip stress increased nearly 10 times when
restricting the forward movement of the knee. This is because
squatters need to lean their body forward thus forcing the strain to
transfer to the lower back.
Focus less on the knee than on the upper body position. When doing
squats and lunges keep the torso in an upright position as far as
possible. This reduces the stress generated on the back and hips.
When squatting, squeeze the shoulder blades together and hold them
there. Then as you squat, keep the forearms ninety degree to the
floor.
4. You must do 3 to 4 exercises per group
I think this is a waste of time. If you’re doing a total of 3 sets
of 12 reps each, the total number of reps is 144. If you’re doing
this many reps for a muscle group, it’s not enough. Instead try
doing 30 to 50 reps. That can be anything from 2 sets of 15 to 5
sets of 10 reps.
5. Lift weights, draw abs
The spine is stabilized by muscles working in groups. The most
important muscle groups change depending on the type of bodybuilding
exercise routine. The transverse abdominis can be the most important
muscle group, but not always. For most exercises, the body
automatically activates the muscle group that are needed most for
spinal support. If you focus on the transverse abdominis only, it
can activate wrong muscles and limit the right muscles. The chance
of injury is increased, and the weight that can be lifted is
reduced.
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