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Muscle Fitness

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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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BONUS : Natural Appetite Suppressants Found In Common Foods



Are you looking for natural appetite suppressants? Do you want to control your hunger without turning to pills or chemicals that you donÂ’t know much about? Well, I have good news for you. This article will deal with five foods that are natural appetite suppressants.

You should keep these foods on hand all of the time because you never know when the hunger bug will strike. The foods are water, vegetable or chicken broth, green leafy vegetables, pickles, and apples.

The first natural appetite suppressants is simple drinking water. Water is a wonderful substance. Your body is 55 to 60 percent water, so this is a substance that you constantly need to renew. But, water has other effects as well. If you get hungry and it is not meal time, you will often find that drinking an 8 ounce glass of water takes away hungerÂ’s edge. Wait 10 minutes after drinking the water before eating anything. Most of the time, you will find that you donÂ’t need to eat.

Now, a lot of people don’t like to drink water. That is unfortunate because it does so many good things for your body. But, if that is the case for you, organic vegetable broth is a “food” that fills you up. The body processes water as a liquid, but it processes broth as a food. This means that broth satisfies your body’s need for food. Chicken broth is an acceptable substitute. Heat up 32 ounces of the broth and try to make it through all of the soup. You will probably find that you can’t before you are stuffed. And’ you’ll do it on only 20 calories!

Green leafy vegetables are the third of our natural appetite suppressants. They have so few calories that you don’t even have to count them! In fact, many of these can even be considered “negative calorie foods” because it takes more energy for the body to digest the vegetables than it’s calories. If you are going to use salad dressing, find a very low calorie dressing and use it sparingly. You shouldn’t use more than 100 calories of dressing on a big bowl of salad greens.

Pickles arenÂ’t just for pregnant women anymore. An entire jar of organic dill pickles has only 50 calories. So, when you need something to munch on, a pickle spear might fit the bill.

Finally, consider apples as one of your natural appetite suppressants. Apples may be the highest calorie food on this list, but they are packed with fiber. An apple will fill you up for a long time. They are also sweet, so when you crave a cookie, grab an apple.

You donÂ’t have to have pills or potions to get control of your hunger. Mother nature has provided a number of natural appetite suppressants in the form of water, broth, green leafy vegetables, pickles, and apples.
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