Healthy B.P.M.

If you’re new or a vet with resistance training, here’s a short list of bodybuilding fallacies you may have heard. Some I agree with and some not. Keep in mind that safety is always first and you should seek advice from a qualified professional before you get started. Key word here, qualified.

12 Rep Rule

Most weight training program include these many repetitions for gaining muscle. This approach often doesn’t provide enough tension for effective muscle gain. High tension e.g. heavy weights gives more chance of larger muscle, leading to maximum gains in strength. Greater tension boosts muscle size by generating the structures around the muscle fibers, also improving endurance. The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you don’t generate the level of resistance that you get by using heavier weights and lesser reps. Change the number of reps and adjust the weights to stimulate all types of muscle growth. My opinion: OK, I can agree with that one.

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 based on your goals and not on a half-century old rule. The more repetitions you, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal. My opinion: Again it depends on whether your goal is strength, mass or endurance.

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 you’re 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. My opinion: I couldn‘t disagree more. Multiple exercises per group allows you to hit the muscles at different angles. This provides greater gains in strength and size.

My Knees, My Toes

Standard advice says you “shouldn’t 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. My opinion: How about working on both, keep your body upright and your knees over your toes.

Lift weights, Draw Abs

The truth is the muscles work in groups to stabilize the spine. 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. My opinion: I hardly think that by contracting my biceps arm or leg muscles that my spine will be thoroughly protected. Draw abs in.