Muscle fantasy
If you'v been training, here's a short list of bodybuilding fiction.
1. Rate of Article 12Most weight training program include this much repetitions for gaining muscle.The truth is this approach places the muscles with not enough tension to gain more muscle effectively.High tension, for example, heavy weights provides muscle growth in muscles that grow much larger, leading to greater gains in strength.After a longer time of tension and enhance muscle size by generating the structures around the muscle fibers, improving endurance.Recipe standard of eight to 12 repetitions provides a balance, but only through the use of this program at all times, does not generate more tension on the levels that are provided weights heavier weight and less reps, and the longer tension achieved with weights and lighter and more repetition.Change the number of representatives and adjust the weights to stimulate all types of muscle growth.

2. The appointment of three al-QaedaThe fact that there is nothing wrong with the three groups, but again there is nothing amazing about it either.Must be carried out by the number of groups on the basis that your goals and not on the basis of half a century ago.For more based on the frequency of exercise, and a smaller number of groups needs to be done, and vice versa.This preserves the total number of repeating a reaction to the practice of equality.
3. Three to four in each group exercisesThis fact is a waste of time.Together with twelve representatives from the three groups, the total number of representatives amount to 144.
 If you have to do a lot of representatives of the muscle group is not doing enough.  
Instead of doing too many varieties of exercises, try to do 30-50 reps. Can be anywhere from 2 sets of 15 representatives, or 5 sets of 10 reps.

4. My knees and toesA gym folklore that "We must not let your knees go past your toes." The truth is that leaning forward a little too much more likely to cause injury.In 2003, researchers at The University of Memphis 
The stress in the knee and was nearly thirty percent of the knees when allowed to go beyond the toes during the squat.
However, increasing the pressure hip or approximately 10 times (1000 percent) when the movement has been restricted to the forward knee.Because the squatters needed to lean his body forward, and that the forces strain to transfer to the lower back.Focus on your situation and the upper part of the body, and less on the knee.Keep the trunk 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, pressure on the shoulder together and hold them in this position, and then as you squat, keep the forearms 90 degrees to the ground.
5. Weight lifting, and extract the absolute valueThe 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. 
 In fact, for most of the process, the body automatically activates the muscle group that is in dire need for support of the spine.
Even 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 you can lift it.