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Muscle Fiction

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by: turbulence63
Total views: 50 - Word Count: 656 - Date: Mon, 31 Jan 2011

Alot of weight lifting methods must have different amounts of reps for strengthening muscle. Using this approach will put you into a situation where you will be gaining less muscle due to the fact of not creating enough tension or resistance. When using heavier weights you will cause a higher resistance and will result in building large muscle gains plus this will also put your muscles to the maximum level growth.

Increased amount of time holding the tension will time boost the muscle growth and size by creating the form around the muscles fiber which will also improve your endurance.

1. Rule of 12 Reps

When using this program over and over and using eight to twelve reps, it will provide you with balance, but using this program continually will give you less intensity as you would when using heavier weights and less reps or lighter weights and higher amounts of reps.

To achieve the stimulation of reaching all areas of muscle growth you will need to change the amount of reps and adjust your weights to do this.

2. 3 Sets Rule

Its not bad to do three sets but its not an amazing thing either. The more amount of reps you do the fewer sets you should do and vice versa. Doing this will keep the amount of reps done in a workout reletavley equal.

3. 4 Exercises for Each Muscle Group

By doing so you are just wasting time and effort. To get an equivalent of 144 repititions you will need to merge twelve reps of three sets of 4 different exercises. If you are executing this amount of repititions per muscle group, you could be doing less than you should. Other than following a wide variety of exercises for a single muscle group, execute a total of 30-50 reps within 2 exercises per muscle group, like 2 sets of 15 or 5 sets of 10.

4. My Knees, My Toes

It is myth that you should not let your knees bend past your toes when doing squats or lunges. The fact is that if you do this it will make you lean forward and leaning forward too much will put you endanger of getting an injury. In 2003, Memphis University researchers found that the stress on the knee was close to 30% more when the knees were permitted to bend forward beyond the toes.

But as the knee is being restricted from bending forward it increases the stress on the hip joint by 1000%. Also when squatting, there is a tendency to lean the body forward forcing more strain to transfer to the lower back.

Pay more attention to how your upper body is situated and less attention to your knees. Keeping your back straight and in an upright position must be practiced as much as possible during the lunge nad sqaut exercises. This in turn will minimize the strain exrted on the back and hips. Prior to beginning your squat or lunge, pull your shoulder blades together and hold then in that position as you move through the exercise. Then, also as you continue through the movement, your forearms must remain 90 degrees to the floor.

5. Weight Lifting and Abs

To be truthfull, the muscles tend to flex in groups for the purpose of stabalizing the spine, and depending on which type of ecercise is being performed these muscle groups tend to change. Since the traverse abdominis is not the most important muscle group for stabalizing the spine, we must note that for most exercises, your body will automatically activate the proper muscle group to stabalize the spine. Therefore continual focus on the traverese abdominis muscle group may limit the proper muscles needed or that exercise. Doing this can greatly widen the possibility of injury and limit the amount of weight that may be lifted.

About the Author

You can learn more about weight training equipment , get access to free training programs and view a wide array of weightlifting instrctional videos, all at http://weighttrainingequipmenttoday.com

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