Bodybuilding Myths (part2)

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.

 

4. For muscle growth you need to do 8-12 repetitions per set.

The recommendation is based on the mythical "research" not less than the mythical "experts." In fact, different not only all the people - different muscle groups at one and the same person may be predominantly composed of different types of muscle fibers. "Fast" and "slow." And different types of muscle fibers to a different number of reps to achieve their maximum stimulation. The range is suitable for 8-12 repetitions of a certain "average" person, but how many of these in real life?

5. This training program has worked for someone else, then it will work for me

Not a fact that will suit what was previously "blow up" the muscles of your colleagues. Everyone is different, and your task is to find something suitable for you. It is incredibly hard, but it is defined and success in bodybuilding.

And it is absolutely not worth doing, it is to copy the program of "stars" of professional bodybuilding, and just a well-known athletes. First, at each stage of the training she put in front of a well-defined tasks that can not match yours. Second, professional athletes - genetically gifted people, they can work longer and heavier, their muscles can often respond to a completely different type of load, rather than muscle the average person. A classic example - Ronnie Coleman. For one hundred and one hundred of those who want to repeat his training program in precision, it will not give anything.

6. Always stick to the plan of training

And this rule is not necessarily to follow. And if you suddenly feel tired after a disastrous run half of the planned exercises? Continue to train at the same pace and with the same volume? But that only you'll get over training and - ultimately - to reduce muscle size rather than increase them. Worth thinking about.

Perhaps the converse - is training as a gamble, too easy, despite the fact that the load volume and weight of the weights is very decent. In this case you should go a little further along the path of increasing the volume and try to put a new power record. Since you've caught the boldness, use it! This happens not so often.

7. Go to the gym is always on a strict schedule. Even if you do and do not want to

   Well, if you're in the gym, say, a personal trainer, then it's only you and left. For ordinary users this same rule does not strictly necessary. The main index has to be your health. If you feel very tired, better skip the workout. If fatigue is within acceptable limits, go to the gym, but try to train easily. Just do not confuse fatigue with ordinary laziness.
   And, in any case do not perform miracles of heroism, if you are sick - training with a high temperature to no good will not.

8. With properly planned "natural" training can not achieve less success than with the "Farm"

It is impossible. Huge muscles, our body perceives as an evil to be cured. To some extent this is true - the hypertrophied muscle is extremely nefiziologichny, they make the body, especially the cardiovascular system to work in extreme mode.
Anabolic steroids can overcome the resistance of the organism. In addition, they allow quick recovery after undergoing the load, so - to train more and more without the risk of overtraining. What not to affect the amount of muscle. So if you want to build really big muscles, then use the "achievement of the pharmaceutical industry," you just have to.

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.