Some of the guys who train in the same gym as you seem to be so well-informed, that you would think that they are the most adequate to write a book.
Moreover, they use specialty terms and they have a large experience as they have trained for a lot of years.
All these considered, at a closer analysis you will have the surprise to discover that even if they train in giving advice, they don’t really know what they are talking about. From this moment on ignore them.
The gym is infested with wrong information which come from coaches (which have good intentions actually), who want to joke with their trainees, be them “gym mice” – the more brawny brothers of the “library mice” – which are distinguished from the beginning from the lack of experience in this field.
This wrong information transforms in time into genuine “myths”, which only last for the reason that we are ashamed to ask, fearing that we might look cully. On the other hand, scientists are not afraid to look cully – maybe that is why they become so smart.
Besides, they have ultramodern laboratories to test the human performances with the help of which they can prove or invalidate theories and myths. We present to you the conclusions of the researchers and the experts in training about some of the most frequent “myths” from the gyms. Read carefully and learn. Than it is time to ask yourself some questions.
Myth no 1
If you do each repetition very slowly, you will develop extraordinary large muscles. Super slow repetitions produce super-long training sessions – and that is about all.
The people from the University of Alabama studied 2 groups of sportsmen who had 29 minutes of practice. A group was making the repetitions by lifting the weight in 5 seconds and letting it down in 10 seconds, while the second group performed the exercises after the classical method: 1 second for lifting and 1 second for descending.
The result of the study: the “fast” group burnt 71% more calories and lifted 250% more weight than the ones who made their repetition slowly.
Real experts say:
“The most efficient improvement of the force is obtained if you lift the weight as fast as you can”, says Dr. Gary Hunter, body building trainer. “But you will have to descend the weight much slower and to keep it under permanent control”.
The descending phase of the movement has a bigger potential in what muscular development is concerned, and when you descend the weight in a controlled manner, the accidents risk is much smaller.
Myth no 2
If you eat a great amount of proteins, you will develop more muscular mass.
Up to a point, this is true. Proteins take part at the process of muscular tissue building “but there is no need for exorbitant quantities for this”, says Dr. John Ivy, co writer of the book Nutrient Timing.
Even if you train hardly, more than 1, 8-2, 5 g proteins/kg body/day = waste. Proteins which aren’t used will be decomposed in amino acids, which can be excreted or turned into carbohydrates and deposited in the body.
Real experts say:
The moment when you eat proteins is more important than the amount and it is also important to have an equilibrated contribution of carbohydrates also. After all the trainings, you should consume a shake made of 3 parts carbohydrates and 1 part proteins.
“In this way you will keep the protein syntheses constant through an optimal level of amino acids in the blood”, says Ivy.
Myth no 3
Legs extension is a more safer exercise for the legs than genutexions. Even ear small sticks can be dangerous if you push them too deep…
It all depends if you know what you are doing. A study published in Medicine & Science in Sport & Exercise says that the exercises that assume an open kinetic chain – those in which only one articulation is activated – have a higher risk potential than the ones with a closed kinetic chain – those which involve more articulations, like genutexions and legs press.
The study shows that the extension of the legs puts into movement the component muscles of the quadriceps in a light independence one from the others – and the small difference of 5 ms in the muscular activation process produces an unequal compression on the knee cap and on the tibia.
The real experts say:
The knee articulation is controlled by quadriceps and ischiocalfs. The equilibrated muscular activity maintains the knee cap on its position, and this seems much more easier to get in exercises with an open kinetic chain.
To make genutexions without the risk of being injured, keep your back as straight as you can and lower your trunk until your thighs get parallel with the ground (or up to the point where you can walk without feeling discomfort in your knees).
Try genutexions with the bar bell in front, if it seems to you that you lean forward. Although it is a more complicated movement, the fact that the weight leans on the anterior part of the deltoids will help you keep your back straight.