|
|
( 5 )
BODYBUILDING TIPS AND MYTHS # 5
The longer you work out, the better.
It just isn't necessary to do 20-30 sets for a body part, or even 10 sets like many 'experts' would have you believe. In fact, research has shown that it's possible to completely fatigue a muscle in one set, provided that that set taxes a muscle completely, i.e. incorporates as many muscle fibers as possible and takes them to the point of ischemic rigour where, rather than contract and relax, the muscle fibers freeze up, sort of like a microscopic version of rigor mortis. Any further contraction causes microscopic tearing. Hypertrophy is just one adaption to this kind of stress and it's naturally the kind most bodybuilders are interested in.
This kind of intensity can usually be achieved by doing drop or break-down sets where you rep out, lower the weight, and continue doing reps until you either can't do another rep or you've run out of weight. It can also be achieved by doing your maximum number of reps on a particular exercise: by a combination of will, tenacity, and short rest periods, you complete ten more reps. You achieve the short rest periods by locking out the weight-bearing joint in question without putting the weight down. In other words, completely surpass your normal pain and energy thresholds.
If you can truly work your muscle to the point described, it will afford you little, if any, benefit to do another set (Westcott, 1986). The exception would be the body parts that are so big that they have distinct geographical areas, like the back, which obviously has an upper, middle and lower part. The chest might also fall into this category, as it has a distinct upper and lower part, each with different insertion points.
Show-Tech™ has plenty to offer to the serious and casual bodybuilder. Please browse
our site for so much free information on bodybuilding and weightlifting. Free health and fitness calculators for
bodybuilders and atheletes, free weightlifting articles, enter our bodybuilding photo contest for free and win $500 cash US dollars, free
workout programs, free bosybuilding tips, and so much more! Most of all enjoy your bodybuilding experience at
muscleenhancers.com - click here!
Thanks for your visit!
Web Author: Sharp Labs Inc.™
SEE WHAT SHOW-TECH™ CAN DO FOR YOU!
BODYBUILDING TIPS, MYTHS, AND MISCONCEPTIONS!
Copyright Sharp Labs Inc.™, U.S.A.
"ALL RIGHTS RESERVED"
|
