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.