5 Myths of Bodybuilding
1. 12 Rep Sets
The twelve rep standard is often prescribed in bodybuilding routines for gaining muscle mass. However, doing this many reps at once actually places the type of strain needed for strength and endurance, rather than gains in muscle mass. In order to develop strength and gain mass, you will need to include both strategies in your workout with the addition of sets of fewer reps of heavier weights to your routine.
2. Three Set rule
It's best to look at this as a guideline for three sets rather than the rule for which it is usually taken. The number of sets in your routine will depend entirely on your goals for that routine. If you are going for strength then the old 3 sets of twelve is perfect, but for muscle mass you will want to do more sets of fewer reps and increase the weight.
3. 3 to 4 exercises per muscle 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 you're doing this many reps for a muscle group you're doing too much. 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. Your knees and toes
Another common bodybuilding misconception is the idea that you should not allow your knees to extend beyond your toes. And it has indeed been verified in studies done by researchers at Memphis University that by doing squats where your knees go past your toes will in fact increase the stress on your knees by almost thirty percent.
While a 30% increase in knee stress may seem like a big deal, it's nothing compared to what they found next. If you attempt to keep your knees back, you lean forward more and transfer 10 times as much stress to your hips and back instead.
5. Bodybuilding supplements
The market saturation of early weight gain supplements led to a mass hysteria of bodybuilders everywhere buying and drinking gallons of what amounted to nothing more than sugary, overpriced milkshakes. While these do provide some muscle gain, the tendency of the body with these types of supplements is to store it as fat instead. Modern research into nutrition has led to a new and more competitive market of supplements that provide better nutrition for the aspiring bodybuilder. - 17273
The twelve rep standard is often prescribed in bodybuilding routines for gaining muscle mass. However, doing this many reps at once actually places the type of strain needed for strength and endurance, rather than gains in muscle mass. In order to develop strength and gain mass, you will need to include both strategies in your workout with the addition of sets of fewer reps of heavier weights to your routine.
2. Three Set rule
It's best to look at this as a guideline for three sets rather than the rule for which it is usually taken. The number of sets in your routine will depend entirely on your goals for that routine. If you are going for strength then the old 3 sets of twelve is perfect, but for muscle mass you will want to do more sets of fewer reps and increase the weight.
3. 3 to 4 exercises per muscle 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 you're doing this many reps for a muscle group you're doing too much. 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. Your knees and toes
Another common bodybuilding misconception is the idea that you should not allow your knees to extend beyond your toes. And it has indeed been verified in studies done by researchers at Memphis University that by doing squats where your knees go past your toes will in fact increase the stress on your knees by almost thirty percent.
While a 30% increase in knee stress may seem like a big deal, it's nothing compared to what they found next. If you attempt to keep your knees back, you lean forward more and transfer 10 times as much stress to your hips and back instead.
5. Bodybuilding supplements
The market saturation of early weight gain supplements led to a mass hysteria of bodybuilders everywhere buying and drinking gallons of what amounted to nothing more than sugary, overpriced milkshakes. While these do provide some muscle gain, the tendency of the body with these types of supplements is to store it as fat instead. Modern research into nutrition has led to a new and more competitive market of supplements that provide better nutrition for the aspiring bodybuilder. - 17273
posted by X - Men at
7:52 AM
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