1. Twelve Reps

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 are provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. The 3 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 base 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 done of an exercise equal.

3. Exercising each group 3 to 4 times

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 you’re doing this many reps for a muscle group you’re doing too much. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. Your knees and toes

Due to a study performed by researches at Memphis University in 2003 where they discovered that knee stress during squats was increased by about 30% if you allowed your knees to extend past your toes, it is know a common myth that doing squats this way should be avoided to prevent that extra stress on your knees.

However, they also discovered that the stress placed on your hips by trying to hold your knees back and therefore leaning forward too much was increased by a whopping 1000%. The little extra stress on the knees pales in comparison.

5. Weight gain supplements

An entire industry was built nearly overnight with weight gain supplements. These products contained lots of sugar and in some cases even had cheap proteins. Guys were drinking these down by the gallon and even some hard gainers were finally building muscle but because of the quality of the ingredients the body preferred to add fat. The traditional weight gainer is no longer in vogue as supplement companies are more competitive with research and development so that they can create the next best muscle building supplement. Look for more nutritious supplements available these days.

Grab a free sample of my highest recommended pick of supplement, Acai Force Max for best results.


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