Monday, June 20, 2011

Bodybuilding Myths (part1)

Among those who regularly engaged in the gym (as well as among their coaches) are often dominated by beliefs that are not backed by science, but nevertheless are considered immutable axioms. Some of these common myths we try to refute - those that primarily relate to recruitment of muscle mass.

1. Want to become big - work with big weights

Who had taken out of nowhere, this misconception continues to prevail in the minds of many fans of bodybuilding.
In fact, power does not mean a lot. Look at powerlifters - many of them do not have any weight (and if they have, then, mostly fat), no impressive volumes. And while they are - a very strong person. Yes, there are "lifters" that combine the power and beauty of composition, but it is - an exception to the rule, not the rule.
Many professional bodybuilders at some stage of his career working reduced weight (and not build them at every practice, that very little actually) and achieved significant progress in this case. At what expense? Through proper technique, the target stimulus is necessary muscle groups that work with large weight are often simply not done. Take for example a popular exercise, as the bench press. It's no secret that powerlifters too tight, mostly back. We also very actively involved leg. This is understandable: the back muscles and leg muscles - a larger and stronger than the muscles of the chest. But this problem - the growth of the pectoral muscles! Nine out of ten desperately zhmuschih in training a lot of weight just does not feel the chest muscles. Where do we get to their growth?
Paul Borresen, a man who possessed an excellent addition, but after a back injury forced drastically to reduce operating weight, have not lost anything from this limitation. That phrase belongs to him: "If it were necessary, I would be" pumped "by larger muscle tray of eggs." Of course, this is an artistic hyperbole, but the truth in this dictum is. Weight weights must be such that the burden falls exactly on the target muscle group. Are looking for heavy weights, think better about the proper technique. And another time under load.

2. Muscles can only grow when you reach the "refusal"

For a start try to understand what a "failure"? According to the author of the theory Mike Mentzer - inability to move more burdening an inch. And if the rest for 5-6 seconds? And if you reduce the weight of the weights? It turns out that it is still quite possible to move! Muscle fatigue occurs much later, tired of the nervous system, and what good can give you the last? Just a feeling of complete izmotannosti, overtraining. Someone quipped that this muscle failure occurs only when the muscle is detached from the bone.
For the vast majority of normal people standing up to the training of "refusal" in the style of Mentzer only leads to overtraining, muscle loss, all sorts of injuries. And most of any athlete in this style of training does not stick.

3. It is best to raise their muscles forced repetitions

If a person started working out recently, forced repetitions, and other "high-intensity stuff, instead of grow muscle, simply kill them. This is a very quick way to reach the exhaustion of the nervous system, painting itself into a state of chronic overtraining.
There are, however, and the other - a little bit unusual - way of doing forced reps. This refers to cases where the main work of the ward does a coach, and bench press, for example, turns into a cross between deadlifts and Schrage. But from what someone behind you will do your work, your muscles do not become bigger.

So, forced repetitions does not have the right to life? Why do have. But they should apply only when you behind the years of training in your asset - the correct technique, and when other methods do not help to overcome the stagnation or the goal is the most exhausting - "kill" - the target muscle group. But resort to this kind of intensive techniques should only be for one muscle group per workout and no more than once a week.

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