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If you have been training, here’s a short list of bodybuilding fiction.

1. 12 Rep rule

Your average training regimens feature twelve repetitions, the theory being being that this is somehow the “magic number” of repetitions for building muscle. The truth be told, this does not adequately work the muscles enough to build mass.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions.

Eight to twelve repetitions fails to create the greater tension levels that less reps with heavier weights can, or the longer tension that you’ll get with light weights and more reps. To stimulate all types of muscle growth, vary your regimen – the number of reps and that this your weights.

2. Three Set rule

While there is nothing in the world wrong with three sets, neither is it is also not a panacea for weightlifters. How many sets you do should have a lot more to do with what your personal goals, and a lot less to do with an old rule that many do not understand. Bear in mind that the greater the number of reps per set, the fewer sets you should do. And the other way around, of course; the total number of reps should be the same no matter how many sets you choose to break it up into.

3. Three to four exercises per group

There is really no basis for this myth. It is better to do more reps of one exercise than lose focus by trying to do too many different exercises per group. Try upping the number of reps (say 30-50, somewhere in there). Obviously, break this up into sets.

4. My knees, my toes

Sort of an old saw of the gym world, it is far more likely that injuries are caused by leaning forward too far. However, research by Memphis university has found that stress on the knees is increased by about a third when the knees move past the toes during squat exercises. At the same time, stress on the hips increases by ten times when the knee is kept from moving forward.

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.

Try to think more about the position of your torso, and not so much about your knees. Keep your torso as upright as you can during lunges and squats. This means less stress on your back. A tip for staying upright: prior to squatting, press your shoulder blades together and keep them there. While squatting, try to keep your forearms at a right angle to the floor.

5. Lift weights, draw abs

The truth is the 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. Actually, for most exercise, the body automatically activates the muscle group that are 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.

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