5 Truths About Weight Training

Everyone who has a weight training plan believes that their weight training routine is built around fundamental principles. You may of picked your weight training plan out of a magazine or from a friend. But, most of our weight training routines are base upon lies passed from word of mouth. .

1. The twelve repetition ritual.

Most weight training plans have this "theory" ingrained into them. The truth to this "theory" places the muscles with stress that is not applicable to lean muscle mass. High stress i.e. heavy muscle stress provides muscle growth in which the muscle grows much bigger, which leads to maximum gains in muscle mass. Having longer stress to the muscles boosts the muscle size by generating the structures around the muscle fibers, improving strength.

The normal theory of eight to 12 repetitions provides a balance but by just using that weight training plan all of the time, you do not generate enough stress provided by the heavier weights and lesser reps, and the longer stress achieved with lighter weights and more repetitions. Trick your muscles and use different reps and weight increments. You do not want your muscles to become used to your weight training plan.

2. The three set rule is absolutely false.

The "theory" behind the three set rule is nothing fancy and no one should stick to this in their weight training plan. Your amount of sets you use should be based upon your goal. 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. Quit believing in the 3-4 exercise per muscle group "theory".

This "theory" is this bunch of hog wash. Instead of doing too many different types exercises, try adding 30 to 50 reps, in your weight training plan. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. It's ok to let your knees go past your toes.

It is a workout "theory" that you should not let your knees go past your toes." Leaning to far forward leads to far more injuries than letting your knees go past your toes. Hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Leaning forward causes a ton of stress on the back and this is where the injuries occur.

Keep your upper body in a focused position. Allowing the torso to remain in a upright position as much as possible when doing squats and lunges. This lessens the stress placed on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold there and then as you squat, keep the forearms 90 degree to the floor.

5. You do not have to keep the abs tight when you lift.

Your 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. Most exercises the body will automatically activate the muscle group it needs for support of the spine. So if you focus only on the transverse abdominis, it can enlist muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted. Make sure you apply this method in any weight training plan.