Here's a short list of bodybuilding fiction if you have been training. Once you learn the truth about muscle fiction you will be able to accelerate your muscle building program with the Vince Delmonte Muscle Building Program.

 

 

To get a program to overcome the above muscle fiction get a prgraom from the Vince Delmonte No-Nonsense Body Building Program

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1. 12 Rep rule

Most weight training programs include this much repetitions for gaining muscle. There is not enough tension for effective muscle gain with this approach. High tension e.g. muscle growth is provided through heavy weights 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 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. To stimulate all types of muscle growth; change the number of reps and adjust the weights to stimulate all types of muscle growth.

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2. 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 not be based a half-century old rule but rather your goals. More repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

 

3. Three to four exercises per group

The truth is this is a waste of time. With twelve reps of three sets combined, the total number of reps amount to 144. If you are doing this much reps for a muscle group your not doing enough. Limit doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 5 set of 10 reps or 2 sets of 15 reps.

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4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is you are more likely to cause injury by leaning a little too much. During a squat, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes in 2003.

When the forward movement of the knee was restricted, hip stress increased nearly 10 times or (1000 percent). Because squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus less on the knee and more on your upper body position. Try 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, hold them in that position; then as you squat, keep the forearms 90 degree to the floor.

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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. Transverse abdominis is not always the most important muscle group. Actually, the body automatically activates the muscle group that are needed most for support of the spine, for most exercises. 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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