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If you'v been training, here's a short list of bodybuilding fiction. Once you learn the truth about muscle fiction you will be able to accelerate your muscle building program with the Vince Delmonte Muscle Building Program.

To get a program to overcome the above muscle fiction get a prgraom from the Vince Delmonte No-Nonsense Body Building Program

1. 12 Rep rule

Most weight training programs include this much repetitions for gaining muscle. The truth is this approach will place the muscles with not enough tension for effective muscle gain. High tension e.g. maximum gains in strength are done through heavy weights which provides muscle growth in which the muscle grows much larger. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

By just using the program of the standard 8 to 12 repititions all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. To stimulate all types of muscle growth; change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

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

3. Three to four exercises per group

The truth is this is a waste of time. Combined with 12 reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Limit doing too many varieties of exercises, try doing 30 to 50 reps. Generally, that can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." You are likely to cause injury by leaning forward a little too much. Knee stress was confirmed in 2003 by Memphis University researchers was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Due to the squatters needing to lean their body forward and that forces the strain to transfer to the lower back.

Focus less on the knee and more on your upper body position. When doing squats and lunges try keeping the torso in an upright position as much as possible. This reduces the stress generated on the hips and back. Before Squatting, squeeze the shoulder blades together to stay upright and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. The body automatically activates the muscle group that are needed most for support of the spine, for most exercise. You can recruit wrong muscles and limit the right muscles if you focus only on the transverse abdominis. The chance of injury is increased, and reduces the weight that can be lifted.