If you've been training, here's a short list of bodybuilding novels.

BodyBuilding

1. 12 repetition rule

Most bodybuilding programs include this number of repetitions to increase muscle mass. The truth is that this approach results in the muscles not being tense enough to allow for effective muscle growth. High voltage, e.g.G. Heavy weights allow muscle growth, with muscles becoming much larger resulting in maximum strength gains. Longer periods of tension increase muscle mass by forming structures around muscle fibers, improving endurance. The standard prescription of 8 to 12 reps provides balance, but constant use of this program does not produce the higher tiers of anxiety done with heavier weights and less reps, nor the longer anxiety done with lighter weights and better reps . Vary the range of repetitions and regulate the weights to stimulate any kind of muscle growth.

2. Three-sentence rule

The truth is that there is nothing wrong with playing three sets, but that is nothing surprising either. The number of sets you perform should be based on your goals, not a rule that is half a century old.The extra reps you do of an exercise, the less units you must do and vice versa. This keeps the total number of repetitions of the exercise the same.

3. Three to four exercises per group

The truth is, it's a waste of time. Combined with twelve reps for three sets, the rep total is 144. If you're doing that many reps for a particular muscle group, you're not doing enough. Instead of doing too many different exercises, try doing 30 to 50 repetitions.This can consist of 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, toes

The saying in the gym is, "The knees shouldn't extend past the toes." The truth is, leaning a little too far forward is a more likely cause of injury. In 2003, researchers at the University of Memphis confirmed that the load on the knees was nearly 30 percent higher when the knees were allowed to extend past the toes during a squat. However, hip loading increased nearly tenfold or (1,000%) when forward movement of the knee was restricted.This is because when doing squats, the body had to be tilted forward, which transferred the tension to the lower back. Focus on the position of the upper body and less on the knee. Keep your upper body as straight as possible when doing squats and lunges. They reduce the strain on the hips and back. To stand, squeeze your shoulder blades together and hold them firmly before squatting. Then, as you squat, keep your forearms at a 90-degree angle to the floor.

5. Lift weights, tense your abdominal muscles

The truth is that muscles work as a group to stabilize the spine and the largest muscle group changes depending on the type of exercise. The transversus abdominis is not always the largest muscle group. In fact, with most exercises, the body automatically activates the muscle group most necessary to support the spine. So if you only focus on the transverse abdominal muscles, you run the risk of using the wrong muscles and restricting the right ones.This increases the risk of injury and reduces the amount of weight you can lift.