Alot of weight lifting methods must have different amounts of reps for strengthening muscle. The fact is that the approach to this places your muscles with insufficient amount of tension for good muscle building results. To create this required high tension, use heavy weights which will cause alot more muscle growth causing your muscles to grow alot bigger and making your workouts effect your muscles to the maximum level.
To make your muscle gorw with a time boost you will need to have a longer tension time and by doing this you will also cause yourslef to improve endurance.
1. Rule of 12 Reps
Regular prescription of creating eight to twelve reps will cause a balance, but by only using that program repetitavley you will not create the amount of tension required to increase more muscle growth given by the heavier weights and less reps or even when using more reps and lighter weights.
You can adjust how many reps you do and change the weights you use to create different types of reisitance for muscle growth.
2. The 3 Set Rule
Dont worry about doing three sets which is not a bad thing but its not the best practice either. With an increased amounts of reps you manage to do, you should do fewer sets, and the other way around. By doing this it will sustain the total amount of reps you do equal in one workout.
3. 4 Exercise/Muscle Group Rule
The fact is that three to four exercises per muscle group is waste of valuable effort and time. Merge Twelve reps of three set in 4 chosen exercises together and it will be the same as doing 144 reps. When your doing this much reps for a single muscle group you may not be doing enough. It would be much better to be limiting your exrecises to 2 per each muscle group executing 2 sets of 15 or 5 sets of 10 reps other than doing a variety of 4 different exercise and many sets and reps.
4. My Knees, My Toes
There is a gym folklore that say when doing squats and lunges you shouldn't let your knees move past your toes. Truth is that this will cause you to lean forward and leaning forward too much is more likely to cause an injury. It was confirmed by a Memphis University study in 2003 that when the kees are permitted to extend past the toes during a squat, the stress on the knees was increased by 30%.
But hip stress is increased 10 times, about 1000% when the knee is restricted from moving forward. When performing squats there also becomes a habit of leaning forward which in turn creates more lower back strain.
Pay more attention to how your upper body is situated and less attention to your knees. Force your torso to remain in the upright position throughout your whole movement when doing squats and lunges. This in turn will minimize the strain exrted on the back and hips. Prior to beginning your squat or lunge, pull your shoulder blades together and hold then in that position as you move through the exercise. You will also try to keep your forearms at a 90 degree angle to the floor as you execute the squat or linge.
5. Weight Lifting and Abs
In reality most muscles are working together in groups to stabalize the spine and the most affected muscles change depending on the exercise being executed. Since the traverse abdominis is not the most important muscle group for stabalizing the spine, we must note that for most exercises, your body will automatically activate the proper muscle group to stabalize the spine. So then constant targeting of the traverse abdominis group of muscles can exert the wrong muscles and ignore the proper ones needed. This practice may not only cause you injury, but will reduce the amount of weight that you can truly lift for that particular exercise.
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