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Muscle Fiction

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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. 

My Weigh KD 8000 Digital Weighing Scale

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The My Weigh KD-8000 scale is the perfect scale which includes a removeable Protective LCD Display Cover (as well as three Soft Protective LCD Display Covers) which helps protect against many weighing messes such as recipes, candle-making, spills & more! Not many scales in its class can match up to the reputation & features of the KD-8000; the biggest change from the KD-7000 to the KD-8000 is the new Baker's Math/Percentage Weighing function. This has been a long-standing way for bakers to weigh their ingredients in proportion to their main ingredient (flour). This feature is the preferred method for bakers for the simple fact that it eliminates messy math that comes with weighing in teaspoons, cups, etc. - instead you deal with just percentage. Also, measuring this way allows for you to make as little or as much as you want easier. Now that's the easiest weigh to go about baking, isn't it? This is a MUST-HAVE for any aspiring or professional baker!

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Bodybuilding 4 Idiots- *High Paying Muscle Building Program

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Exposing the Secret Knowledge of Bodybuilding

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"Finally! The Secret Knowledge that will show you how to gain amazing strength so you can lift massive weights in the gym regardless of where you're starting from. 

We're sick of the same old spin in this industry and all the usual routines they say you must do! 

So we've decided to reveal how to gain massive power to weight ratio to get the results you've always wanted... 

Lean Muscle Mass while Cutting Up... FAST!"

Check it out!

Explodes your biceps and triceps in 25 minutes!

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Sometimes, when thought does not have time to get your bodybuilding routines training in is the best time to try to get inside of the time available ? You?may find limited time will force to move quickly through their sets and has one of your best workouts ever due to the amount of sharpening you will need.

This was the case for me recently and as a result, I would like to share with you the training bodybuilding biceps and triceps in 25 minutes which reached.

Try it and let me know what you think!

click here to see what am Italking about

BMV Quantum Subliminal CD Muscle Growth and Development: Grow Bigger Muscles (Ultrasonic Bodybuilding Series)

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Program your subconscious mind to promote muscle growth, grow big muscles and develop a fit muscular physique. Create life-changing results using state-of-the-art subliminal and brainwave entrainment technologies. Tune your brainwaves to specific frequencies by listening to this CD! Program your subconscious mind for positive lasting results, created by a Certified Hypnotherapist and NLP Practitioner (Neuro-Linguistic Programming). Silent affirmations, inaudible hypnotic suggestions and thousands of powerful subliminal messages program your subconscious mind for positive results. The first 3 tracks have an ocean background. The Silent Ultrasonic Track 4 is completely silent with no sound at all! BMV exclusive Quantum Subliminal Matrix Technology sets a new standard for the subliminal industry! BMV has merged existing subliminal neurotechnology with many new exclusive techniques to create the most powerful CDs on the market. This CD contains the following audio neurotechnologies to maximize your results: Ultra-Silent Ultrasonic Subliminal Frequency Modulation Technology- All subliminal messages are modulated to ultrasonic ranges (higher frequencies) for full meta-programming with no audible sounds at all on Track 4! You can use these powerful silent subliminals in any setting! Program yourself anywhere, anytime! Multi-channel Subliminal Replication Technology-100 times more subliminal messages makes it 100 times more powerful than other subliminal tapes or CDs. Autonomic Audio Pacing Technology-Relaxed heartbeat and breathing patterns cause physiological responses that trigger deep progressive relaxation to maximize your results. Brainwave Entrainment Technology- Embedded binaural beat frequencies and monaural tones create hemispheric synchronization while tuning your brainwaves to specific frequencies that are most effective for subliminal programming. Monaural entrainment tones- No need for headphones!
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Exposing the Secret Knowledge of Bodybuilding

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Is there any value in super slow lifting?

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What they considered lifting super slow? ? concept of lifting super slow is basically simple: slowdown of repetition in such a way that brings 14 seconds to make each of them.

Style of elevation claim that you due to the amount of stress imposed by super slow lifting muscles, less work is required in the gym in order to maximize muscle size. ? but is this really so?? discovered by glancing at my last bodybuilding FAQ - is Super Slow Lifting a good strategy to maximize results in bodybuilding?

What exercise Burns more fat - bodybuilding exercise training with weights or cardiovascular exercise?

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Since the age of 80 cardiovascular exercise has been promoted as the best exercise for burning of body fat. ?. However, if you look at the physics of people who only make cardiovascular exercise, do not yet have a fully fit body and tones? ? why what is that?

Discover why in my latest bodybuilding FAQ: what exercise Burns more fat - ?Bodybuilding weight training exercise or cardiovascular exercise?

Bodybuilding Posing Benefits

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There are many benefits to practise some bodybuilding posing even if you do not plan on ever enter a phase of bodybuilding contest.

Of course, the competitor, posing is important because it is through the mandatory poses the physique gets judged. ? If a competitive bodybuilder does not know how correctly raise, then has very little chance of doing good in a bodybuilding contest.

For the competitor?posing but also has several advantages that can offer:

(1) A better connection between the mind and muscle posing requires full control of the body. ? Thus, there is no better way to learn to control your muscles for practicing posing. ? A better mind muscle connection also helps greatly in the gym you will be able to get more stimulation of each repetition.

(2) Cardiovascular capacity of ?Better from holding their muscles contracted for a long time improves this.

(3) More muscle hardness.

Additionally, no-competidor, posing?provides for a great way to show the physique on images of progress.

When is the best time to practice posing for the no-competidor?? Once?or twice a week on days off from gym ? simply passing through each pose once or twice and each 30 seconds, ?will give a ?workout. ? pleasant to the competitor, passing every day for at least 10 weeks before the series is of highest importance. ? the competitor should also build up doing 3 sets of each?pose?for 1 minute in a time to build the resistance necessary?to ? withstand the toughest judgings on bodybuilding show.

If you are wondering how to pose, here is a few?basic poses that it can do ? are the poses of the round. ? symmetry can be start?your posing these. practice on week by?mastering ? will be the remaining compulsory for their benefit as well as posting poses.

? of symmetry round bodybuilding poses

Relaxed front has

Side Relaxed Pose

Back pose Relaxed

Bodybuilding resource guide for teens

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I've already been getting a lot of emails from confused teen bodybuilders who are beginning their journey of bodybuilding, I decided to put together some resources that can be used by bodybuilders adolescents to start working on the right track.

Bodybuilding resource guide for teens

How to get started

Teenagers of the biggest mistakes that when home bodybuilding

Teenage bodybuilding supplements

Training bodybuilding routines for adolescents

How can bodybuilding help you become a better student?

Creatine Basics

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While creatine is not a new supplement there?is still much confusion approaches it. ? some people think that it is a steroid while others are misinformed about what actually does.

Creatine is actually a metabolite composed of three amino acids: Arginine, methionine and glycine.

Creatine works by expanding the ATP in the cuerpo.ATP cycle is the molecule that feeds the muscle contractions.ATP in the body means that they can do more repetitions in any given weight, which means that then can stimulate muscle growth more.

Furthermore, creatine increases the retention of the intercambios.Incrementando cellular water water within the muscle cell (as opposed to external) will get larger and simpler look muscle.

For more information about creatine, take a look at my article on the basics of creatine.

What is the best bodybuilding routine training for Muscle gain and fat loss

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When asked me what is the best routine to perform when looking for earnings of bodybuilding, my answer is always use a bodybuilding that you have never used routine. This way you always keep the body guessing. The speediest stagnation and lack of profit is to follow a routine bodybuilding months ended without changes to it.

Initially, when you start using a new bodybuilding training your body needs to learn to cope with stress. To do so, growing muscle, provided that your diet and bodybuilding sleep habits are in order. However, once the nervous system begins to adapt, the body, then starts each time training is carried out fibres enabling less and less. This is one of the ways in which the body prevents own growing out of control. You have to take into account that your body does not want to change, and will do it everything possible to stay in the same.Remember your class biology body likes to stay in a State of homeostasis (a State of equilibrium) and no change .the way to avoid this is by varying your bodybuilding workouts.

On his journey of bodybuilding, which you will discover that more advanced you become, more you have to change tactics training. now, variation works best when it is carried out as part of a logical plan of periodization.

Learn more about periodization and how to implement it in your bodybuilding workouts watching items below:

Bicep train in 7 minutes from the comfort of your home!

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If you're strapped for time, this does not mean that it can not get into an effective training in their daily routine. You always have a pair of adjustable weights at home, there are many routines training bodybuilding short that you can fit into your schedule.

The best ally for a short bodybuilding workout is to incorporate the use of techniques such as supersets and trisets giantsets where you couple exercises one after another with no rest between technical ellos.estas not only super are effective in a muscle of tired, but they also save tons of time!

An example of how to use the technique of tri-conjunto below in 7 minutes biceps routine:

7-Min bicep Workout with Dumbbells at home

Stay hydrated and grow!

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During the hot summer months is very important that we are hydrated. ? While bodybuilders to emphasize eating protein for muscle growth, one nutrient often ignored is water. ? Incidentally, water is the most anabolic nutrients can have since the muscles are composed primarily of water! ? so, if you are dehydrated as long as you are short circuit the entire building muscle and fat burning processes. ? above all that, the muscles will not be able to have the complete look that you want and your workouts will suffer greatly.

How much water do you need?

You simply consume 0.66 x its body weight in ounces of water each day get the donate. ? work SO for example, if you are 200 pounds you need approximately 132 ounces each day. ? is best achieved by carrying out a bottle of water with you and SIPs throughout the day and especially during training.

related Topics

Basics of bodybuilding nutrition