You want to get your bodybuilding training back on track, but steering through the maze of information available these days can make your head spin. What can you believe, and what is simply not true? We think we can help. Here are five myths to avoid.

1. The 12 Repetition Myth

Weight training programs nearly all recommend 12 repetitions for gaining muscle. Truthfully this approach does not place enough tension on the muscles for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

2. The Three Set Myth

There’s nothing wrong with three sets but there’s nothing amazing about it either. The number of sets you perform should be based on your goals and not on a half-century old rule. The more reps you do on an exercise, the fewer sets you should do, and vice versa. This will keep the total repetitions done of an exercise equal.

3. The Three to Four Exercises For Each Group Myth

Three to Four Exercises for each Group is a waste of time. Combined with twelve reps of three sets, the total number of reps only amounts to 144. This many reps for a muscle group is not enough. 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. The Knees and Toes Myth

That you “should not let your knees go past your toes” is a bodybuilding fairytale. Actually, leaning forward a little too much is much more likely to cause injury. Memphis University researchers confirmed in 2003 that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

In today’s world the economy has taken a toll on all of us. People are losing their jobs or getting laid off. A lot off people can’t even afford to put food on the table let alone be able to afford a health club membership. Getting your nutrition can also be very challenging if you can not buy the right foods. Lets talk about how you can build your own home fitness center and get the proper nutrition with out busting your budget. Some of the things we will talk about may even give you great exercise without knowing it.

Building your own home fitness center does not have to be very expensive. You can make due with simple dumbbells and a weight bench. There are several exercise routines you can do just with this equipment alone. Stretch bands are another source that offers you incredible strength and stretching exercises. You can use them with a door way or just around your feet. By making the bands shorter you can increase the weight resistance and get incredible muscle toning exercises. Using video and DVD routines also provide you with professionals that can teach you and work with you as you get in shape. Which ever step you decide to take probably will not break the bank. If you have a little money to spend, spending it on a treadmill or some type of elliptical machine will get your cardio going good. If your thinking that this would be to expensive just compare it to the gas you would spend and the membership cost. If you have a family it can be even more expensive. Having a home fitness center is a great way to get the whole family together and in shape. It also keeps them from sitting and doing nothing.

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