If you've been training, here's a short list of bodybuilding fiction.

1. 12 Rep rule

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

The standard prescription of eight to 12 repetitions provides a balance but by just using that program 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. 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 be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps 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 twelve 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. 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. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress 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. Because the squatters needed to lean their body forward and that forces the strain to  transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These  reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together 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. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

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The sport of body building, for many people, can be quite hardcore.  By that, we mean it can be intense and all-consuming.  But another way to look at hardcore body building is gaining mass and muscle tone in a natural way without the benefit of artificial hormones such as steroids.

Some people who are really into body building think of the sport as hardcore in and of itself.  Building body mass and toning muscles involve hard work and dedication.  Hardcore body building is having a commitment to shaping the best body possible with hard work and sweat.

It’s easy for hardcore body builders to fall into the trap of obsession with the sport.  They want to be the biggest and the best.  The quickest way to achieve this is to take synthetic steroids or growth hormones.  However, hardcore body building doesn’t have to involve these substances.  You can still grow your body without them.

Body building is a whole body and mind experience that focuses on training specific muscle groups and growing those muscles to often extreme proportions.  This is achieved through a proper diet, a safe workout plan, and a mentality that lends itself to hardcore growth.

There are natural supplements on the market for the hardcore body builder that are safe to take and will allow amazing growth of muscles with the right weight lifting regimen.  You have to be dedicated, you have to stick with it, and above everything else, you need to know how to perform the exercises correctly.

Body building as a sport creates beautiful, well-sculpted bodies in the men and women who are willing to work hard for their physiques.  When you undertake a weight lifting program, you will want to pay special attention to the way your muscles respond to the weights and feel the resistance that the weights provide.

The old adage “No pain, no gain” really applies in hardcore body building.  You must push yourself and your body if you are interested in sculpting a well-toned body.  However, you must also be aware of your limits and not push too hard as you can cause injury to your body.

The sport of body building can be quite hardcore if you want it to be.  If you are interested in becoming a hardcore body builder, you must pay special attention to each muscle group on your body and work it until it is toned and defined.  Hardcore body building is not only a sport, it’s molding a beautiful body.

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What makes an effective body building program?  Well, it’s not all about just lifting weights.  A good and efficient body building program will encompass various parts of the body as well as good nutrition and lifestyle habits.  What do you need to know to make a good body building program?  Actually, you need to know a lot!

First and foremost, you need to pay attention to what your body is able to do.  Work slowly and work your way up to lifting the big weights.  And yes, lifting weights is a big part of a good body building program, but it’s certainly not everything.  You want to be sure that you start small and work your way up so that you don’t risk injury and hamper your progress.

A good body building program will contain a variety of exercises meant to work specific parts of the body at any given time.  Your muscles will grow when you provide an adequate amount of resistance that is provided by the weights that you are asking your muscles to lift.  Don’t overdo it, though.  If you get injured, you will hinder your progress and not be able to grow in the ways you want to.

Good nutrition is important in any body building program.  You need to be sure that you are getting the appropriate nutrients you need to be sure that your muscles are being given what they require to grow to new proportions.  That means loading your diet with lots of protein and lots of carbohydrates.  Fats are important as well – but be sure they are unsaturated fats which are actually good for your body in moderation, of course.

Be sure you schedule some rest days in your body building program.  Your muscles need time to heal and to grow.  The only time they will get that advantage is when you are resting.  Muscles grow when the body is in a sedentary state, so be sure that you get a minimum of eight hours of sleep a night to help your body building program work to its full advantage.

You should also choose a variety of exercises that will focus on specific muscles.  Your body building program should work every single muscle in your body, so choose exercises that will tone and work every muscle group possible.

A great body building program will make your muscles toned and fit.  But more than that, it will make YOU toned and fit.  If you are wanting to sculpt a beautiful body, pay special attention to the body building program you undertake.  Then sit back and watch your dreams become a reality.

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