Muscle Fiction
Saturday, February 20, 2010 8:54If you’v been training, here is a short list of bodybuilding fiction.
1. 12 Rep rule
Most weight-training program includes a number of repetitions to get the muscle. The truth is this approach places the muscles with not enough tension for effective muscle. High Tension e.g. heavy burden to the growth of muscles that grow much larger, causing the maximum benefit in strength. After a longer time to increase the size of muscle tension by producing structures around the muscle fibers, improving endurance.
Standard prescription of eight to 12 repetitions provides a balance but by just using the program all the time, you do not produce a level of greater tension provided by the heavier weights and lower reps, and the longer tension achieved with lighter weights and more time. Changing the number of reps and adjust the weights to stimulate all types of muscle growth.
2. Three Set rule
Actually there is nothing wrong with three sets but then again nothing remarkable about it either. The number of sets you should do based on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This makes the number of repetitions of an exercise done the same.