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Muscle Fiction

If you’v been training, here’s a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base 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 keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes.” Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

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Muscle Building Secrets

Building muscle mass is much easier to do when you are armed with the correct information. With the correct information, you’ll build muscle mass faster than you thought possible. If you’re frustrated with your muscle gain or fat loss goals, I sympathize with you completely, and understand exactly what you are going through. I worked out for years before finally figuring out the correct ways to go about building muscles and losing fat.

Muscle Building Secrets


I finally figured out that the routines and weight lifting tips touted by professional bodybuilders andmuscle magazines just aren’t going to work for most people. But take heart, you can start building muscle with effective weight training routines and nutrition programs. Following are a couple of weight lifting tips that I’ve found to be extremely effective in buildin muscle and adding strength as quickly as possible. Putting together a program that incorporates the following weightlifting tips will point you in the right direction and get you making gains you hadn’t thought were possible.

Building Muscle Tip #1 – An Intense Twist

Arthur Jones, inventor of Nautilus, pioneered the concept of training with 100% intensity, ie, training to failure. And this is an extremely important part of your routine if you are interested in building muscles as quickly as possible. However, as others caught on toe Arthur’s effective training ideas and the training to failure concept became more widespread, an important piece of advice by Arthur was forgotten. Arthur suggested that people go beyond failure.

And I’m not talking about some of the more popular high intensity techniques available today such as rest-pause, forced reps, drop sets, etc. I’m talking about a very specific way of training to failure that is very effective for building muscle mass. I suggested that once you could no longer complete another repetition, you should continue pushing or pulling on the weight for approximately another 20 seconds.

Obviously, on certain exercises like squats or bench presses, you either need to work in a power rack with safety pins or have a very good spotter. Let’s use the bench press as an example of how to use this bodybuilding technique for building muscles. Most people, when they start a rep and get stuck near the bottom, they drop the weight against the safety pins or have their spotter help rack it.

Instead, you should continue pushing against that immovable weight for a good twenty seconds. On barbell curls, you would most likely come to a grinding halt about two or three inches into the rep, when your arms are slightly bent. You know you won’t make the rep but you continue to pull on the bar for as long as you can before finishing the set.

Muscle Building Tip #2 – Squat, Squat, Squat

You have to fall in love with the squat. It truly is the king of all muscle building exercises, bar none. While some people can build muscle mass on any training routine or diet, most of us can’t. So put as many factors in your favor as you can control and one of the biggest is work hard on an effective squat program. Hard work on the squat is the single most important thing you can do to ensure your bodybuilding success. Forget about the latest greatest high tech routine or the newest supplement fad.

The key component to any program you do is hard work. Building muscle isn’t easy. But it can be madeeasier. Hard work will take you much further than your choice of exercises, sets or reps. But if you get the other components of your training program put together correctly and then add hard work and dedication, you’ll be absolutely amazed at the progress you can make. You’ll be building muscle so fast, you’ll go from a before to an after before you know it.

You need to use all the weight you can handle and then add some more. Since the squat is the toughest weight lifting exercise you can do physically, it’s also the toughest mentally. Your mind gives in on the squat well before your body does. If you want to gain lots of muscle, you need to put an end to that. Everything you have has to go into your squatting program. The key to the success of rapid weight gain by squatting is the amount of work you put into it.

After your warm ups, load the bar to a weight you normally do 10 reps with. Now, do 20 reps. No, I’m not kidding. Like I said before, the squat is the most mental exercise there is. I’ve never seen anyone, when properly prepared mentally, fail to get 20 reps with their 10 rep weight. These bodybuilding tips are very effective tips for building muscle and getting stronger. Add them to your weight training program and watch your muscle mass increase.

Keep in mind that weightlifting workouts like this are the best way for effectively building muscle mass fast but it’s also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.

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