Muscle Facts Versus Fiction

If you've been weight training, here's a short list of bodybuilding myths that are fictional - and the corresponding truths that will help you safely make the most of your weight training workouts.

1. The 12 Rep Rule

Cover of The Truth

Most weight training programs include this many repetitions for gaining muscle. The truth is this approach doesn't give the muscles 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 with medium weights provides a balance, but by just using that program all of the time, you do not generate the greater tension levels that are provided by heavier weights and lesser reps. Change the number of reps and adjust the weights to stimulate all types of muscle growth - you want some lower weights and more repetitions, and some with higher weight and fewer reps.

2. The 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 based 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 of a given 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 many reps for a muscle group, you're not using heavy enough weights to make much of a difference for most of your muscles. Instead of doing so many varieties of exercises, try doing 30 to 50 reps total. That can be anywhere from 2 sets of  15 reps or 5 sets of 10 reps.

Upright squat (Photo credit: Wikipedia)

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. This  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 degrees to the floor.

5. Use your abs to lift weights

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group changes depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercises, the body automatically activates the muscle group that is 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. Listen to your body - it knows best! If you have an ingrained habit of intentionally tensing your stomach muscles when lifting, try relaxing your body, then lift a lighter weight, and see where your muscles naturally flex to complete the movement. Once you know which muscle group is engaged for each various exercise, you'll strengthen the correct muscles for each movement, and get a more complete workout.

Why Over Exercising Can Be Harmful

Anytime you exercise, your brain releases chemicals known as endorphins that produce a feeling of euphoria, which is known as "runners high", which is also very easy to become chemically addicted to.

Although of course there are certainly worse things to be addicted to, the danger comes in wanting this rush so badly that you don't listen to what your body is telling you and stop when appropriate.

(Photo credit: Wikipedia)

The main reason exercise addicts will continue to push themselves lies in what will happen when they don't work out. Normally when they are unable to exercise, they will display signs of depression, anxiety, confusion, and be less happy with themselves. You also need to listen to your body here - it is telling you it needs more exercise! But you've got to be careful not to overdo it just because it feels so good.

Over-exercising will initially do what exercise is intended to do, and give you a fit body, but once you cross the line however, there can be some rather major negative effects. Muscle damage, osteoarthritis, and heart problems will all be waiting in the wings if you continue to overdo it.  The body has limits and if you push beyond that limit, you'll do nothing but harm yourself.

Obsessive exercise tends to happen among those who are new to exercise.  If you've just started a new exercise program and you are keen to reap the benefits of getting fit, you can tend to overstep the limits.

The initial signs of over exercise are exhaustion, which can lead to a build up of fatigue.  Keep in mind, it isn't only the muscles that are at risk, but the bones as well.  Many people who over exercise push themselves to the point of injuries such as shin splints or even stress fractures, then refuse to rest, which causes greater and sometimes even permanent damage.

Even a brisk walk in the morning doesn't come without risk, as walking too much can lead to osteoarthritis.  When you walk, you are working against gravity.  Even though you are exercising your muscles, you are also harming your knee joints as well - especially if you walk on a hard surface like concrete sidewalks.

Osteoarthritis (Photo credit: Wikipedia)

Many people who walk up to an hour or more everyday end up with complaints of aches in the knees.  The fact is, jogging also harms the knees, and too many sit ups can hurt as well.  As with any type of exercise, moderation is the key.

You should always start off gradually, and combine several different types of activities and workouts, which is one thing that obsessive exercisers forget to do.  One of the biggest complication factors of people who get addicted to exercise is that they will tend to perform the same workout each and every day, which further increases the risk of permanent damage - and if you're striving for weight loss, this can also plateau your results. Your body works best when stimulated with a variety of movements and activities.

And you should never work out to the point where you feel completely exhausted once you have finished. Your limit with exercise should be 45 minutes to an hour, four or five days a week.  When you are finished, your workout should leave you feeling fresh and energetic.  Every week you should make it a point to take a day's break - as your body will need to relax and rejuvenate.

The key to achieving this completely lies in your attitude, as exercising is one of the most important ways to a healthy life.  If you do it only to lose a few pounds now and then, you're missing the point. But if you take things one day at a time and don't over do it, you'll be well on your way to a healthy body.  Exercising can be a lot of fun and even a way to relax, if you don't push it.  Start off slow and gradually work your way up.

Before you know it, you'll know how to prevent injuries before they happen and you'll know exactly what you need to do to remain healthy - just listen to your body and it will tell you!

Video: Knee Strengthening Exercise for Arthritic Knees

This short video demonstrates a very easy exercise that can help strengthen the muscles surrounding your knee, relieving and preventing pain caused by arthritis or injury. Doing this simple exercise on a regular basis can help you build up your strength and protect your precious knee joints from harm.

Knee Exercises - Arthritis Knee Exercise 2/8
Arthritis on the Knee can be devastating but performing some Arthritis Knee Exercises will help strengthen the muscles that help protect the knee. Even if you have Arthritis you still need to be able to workout the muscles in your legs to be able to ...