Many Weight lifting routines have a certain amount of reps for building muscle. This approach causes less amount of tension that will lead to poor muscle gain. Using heavy weights to create this high tension will result in more muscle growth which will make your muscles grow larger and cause maximum intensity for your muscle gain.
When making your tensions last longer you will create a time boost for the muscle which will make your muscles grow faster and improve the size around the muscles fiber and by creating this tension you will also see that you are creating improvment in your endurance.
1. 12 Rep Rule
When regularly using eight to twelve reps, this will give you more balance but if you abuse the program and use it all the time it will not give you the required amount of intensity you will need if you were using heavier weights and less reps or even when using lighter weights and having more reps.
You can adjust how many reps you do and change the weights you use to create different types of reisitance for muscle growth.
2. Rule of 3 Sets
Theres nothing bad with doing three sets, and then again there is nothing awesome about this either. With an increased amounts of reps you manage to do, you should do fewer sets, and the other way around. By doing this it will sustain the total amount of reps you do equal in one workout.
3. 4 Exercise/Muscle Group Rule
Try not to do this because it only wastes time. Merge Twelve reps of three set in 4 chosen exercises together and it will be the same as doing 144 reps. Working through this type of routine is not enough for a single muscle group. Instead of doing too many types of exercises for one group of muscles, limit your total reps from 30-50 throughout 2 exercises for each muscle group, something like 2 sets of 30 reps or 5 sets of 10 reps.
4. My Toes, My Knees
There is a gym folklore that say when doing squats and lunges you shouldn’t let your knees move past your toes. Truth is that this will cause you to lean forward and leaning forward too much is more likely to cause an injury. A Memphis University research in 2003 revealed that during a squat when the kees were extended past the toes, there was 30% greater stress on the knees.
But when the knee is prevented from forward movement, the stress induced on the hip is increased by 10 times. While executing a squat there is much more strain given to the lower back since there would be a tendency to lean forward.
Keep your concentration on upper body posture rather than the position of your knees. Force your torso to remain in the upright position throughout your whole movement when doing squats and lunges. The stress and strain transfered to the hips and back will be greatly diminished when performing these exercises in this correct manner. To keep this upright position, sqeeze your shoulder blades together before your begin your squat or lunge and hold them in that position. Also, your forearms must be kept at a 90 degree angle to the floor as the exercise is performed.
5. Draw Abs While You Lift Weights
In reality most muscles are working together in groups to stabalize the spine and the most affected muscles change depending on the exercise being executed. In knowing that to keep the spine stable, the trverese abdominis is not the most improtant group of muscles and that for almost all exercises, your system will automatically focus on the muscle group most needed for stabalizing the spine. The result of focusing on the traverse abdominis may be that you will recruit the wrong muscles and limit the ones needed for the movement. This in turn will increase your chances of injury occurring and also reduce your gains in weight that can be lifted.