In this article we will discuss a set of common muscle building and exercise myths.
When you read about different muscle building techniques on the Internet, you are likely to have been told things similar to the below myths.
However, in reality, you have much more flexibility on the way you approach your exercising and you do not always have to follow these following myths.
1.
Do 3 Sets There is nothing wrong with doing 3 sets, but then again it is not essential.
The number of sets you do needs to be based on your goals and may not always follow the 3 set rule.
The extra repetitions you do on an exercise, the fewer units you need to do, and vice versa.
So the total number of repetitions will be the same, whether they are spread out across 2, 3 or 4 sets.
2.
Use 12 Reps A large number of weight training workouts focus on using 12 reps for gaining muscle.
The reality is that this strategy does not place sufficient stress on the muscles to promote significant muscle growth.
High stress from heavy weights results in better muscle development, leading to the maximum gains in strength.
Heavier weights at low reps boosts muscle size by stimulating the muscle fibers.
But lighter weights for higher reps only improves endurance.
3.
Three to four exercises per muscle group The truth is this can be a waste of time.
Combined with 12 reps of three sets, the total number of repetitions amount to 144.
If you are carrying out this much reps for a specific set of muscles, you are doing too much.
As an alternative of carrying out too many kinds of different exercises, aim at carrying out 30 to 50 repetitions.
This can be done over 2 sets of 15 reps or 5 sets of 10 repetitions.
4.
My knees, my toes There is a common myth that you "shouldn't allow your knees go past your toes.
" There is evidence to suggest that leaning forward too much is likely to cause an injury.
Memphis University researchers have confirmed that knee stress was nearly increased by thirty percent when the knees are allowed to move past the toes when doing a squat.
However, hip stress increased when the forward movement of the knee was limited.
As a result of the squatters wanted to lean their body forward and that forces the pressure to transfer to the lower part of the back.
Focus more on your upper body position and less on the knee.
Hold the torso in an upright position as much as possible when carrying out squats and lunges.
This limits the stress generated on the hips and back.
To remain upright, squeeze the shoulder blades collectively and maintain them in that position; and then as you squat, your forearms should be ninety degrees to the floor.
Summary I hope you have found this article helpful and that it has cleared up some common muscle building misconceptions.
In reality, there are many ways to build muscle and to exercise.
You need to find what works best for you and it is not essential to follow all the common guidelines outlined in most workouts that you come across.