If you’ve been training in the weights room, you would often hear a lot of “tips” floating around, and when it comes to the internet, the amount of tips are seemingly infinite in abundance, “so who should I listen to?”, well I wish it was that easy to just tell you to do exercise A, with exercise B and you will get result C, but sadly in fitness, especially when it comes to muscle building, you will have to first know what to avoid.

I have compiled of the top 5 muscle fictions that have been plaguing muscle builder’s results for decades and are most likely responsible for underachieved gains.

Here’s the top 5 muscle building fictions.

1. The infamous 12 rep rule

Today, most weight training programs include this much amount of repetitions for muscle gain. The actual truth is that this approach places muscles with too little tension for effective muscle gains. Higher tension eg heavy weights will provide muscle growth in which the muscle grows to a larger size. Leading to the maximum gains in strength lifters are looking for. Having longer tension in time will boost the muscle size by generating the foundations around the muscle fibers, which will improve endurance.

The standard exercise range of eight to 12 Cialis repetitions will provide a balance but by only just using that program all the time, you will lose out on greater tension levels that will be provided by heavier weights, and lesser repetitions, the longer the tension achieved with light weights and more repetitions. I will suggest changing the number of reps and adjusting the weights to stimulate all the types of muscle growth.

2. The three set landslide rule

The real truth is there is nothing wrong with doing three sets but then again, there is really nothing amazing about it either. The number of sets you perform should be based on your goals and not on a half century year old rule. The repetitions you do on a particular exercise, the fewer the sets you should do, and vice versa. This will keep the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

This is a total waste of time, combining twelve repetitions of three sets; the total number of repetitions will be 144. If you’re this many repetitions for a particular muscle group then you are adding enough weight. Instead of doing too many varieties of exercises, try doing 30-50 repetitions. That can be anywhere from 2 sets of 15 reps to 5 sets of 10 reps

4. Header shoulders and especially my knees and toes.

It is almost like gym folklore that you “should not be letting your knees go past your toes” The truth is that leaning forward a little too much is more likely to cause an injury. In 2003, Memphis university researchers confirmed that knee stress was almost 30 percent higher when the knees are allowed to move beyond the toes while doing a squat.

Hip stress is increased by nearly 10 times or 1000 percent when the Brand Levitra forward movement of the knee is restricted, because the people doing squats needed to lean their body forward and that will strain the lower back.

Instead, focus your efforts on your upper body position and less on the knees. Keep your torso in an upright position as much as possible when performing squats and especially lunges. This will reduce the stress generated on the hips and lower back. To stay upright, before squatting, squeeze your shoulder blades together and hold them in that position; and then as you are squatting, keep your forearms 90 degrees to the floor.

5. Lift the weight and draw your abdominals

The truth is that your muscles work in groups to stabilize your spine, and the most important muscle group will change depending on the type of the exercise. The transverse abdominis is not always the most important muscle group to focus on/ actually, for most exercise cases. The body automatically activates the muscles that are needed the most for support of the spine.
So if you are focusing only on your transverse abdominis, it can increase the chance of injury, in turn, this will be reducing the weight that you could be lifting.

Author Bio: Bryan Chan is the author of “lose 5lbs By the End of Next Week” video report and specializes in building muscle to lose weight, Go to his Blog to grab your complimentary copy at http://www.weight-loss-uncovered.com/5lbsbynextweekreport

Category: Fitness/Muscle Building
Keywords: Muscle fiction, gain mass diet, building muscle quick, fitness muscle building