Is your workout past Its expiry date?

In a hospital, using outdated information is considered malpractice; in a gym, it’s standard operating procedure. Don’t believe it? Take a look at some of today’s most sacred lifting guidelines, and you’ll find that some originated in the ’40s and ’50s, a time when castration was a cutting-edge treatment for prostate cancer, and endurance exercise was thought to be harmful to women. Chances are, these are the same rules you lift by right now. And that means your workout is long past due for an overhaul. Keep the following rules in mind to see better, quicker results.

Old advice: Do 8-12 repetitions.
The origin: In 1954, Inan Mac-Queen, MD, an English competitive bodybuilder, published a scientific paper that recommended a moderately high number of reps for muscle growth.
The truth: Higher tension—meaning heavier weights—does lead to the best gains in strength. But if you use this all the time, you miss out on greater tension levels that come from heavier weights and fewer reps.
What you should do: Vary your range, adjusting the weights so that you stimulate every type of muscle growth.

Old advice: Do three sets of each exercise.
The origin: In 1948, physician Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 reps was as effective as 10 sets of 10 reps.
The truth: There’s nothing magical—or wrong with—the number three!
What you should do: Reduce the number of sets based on the number of reps you do. For instance, if you manage 13 to 20 reps, two sets will suffice. If you manage only three to four reps, do six to 10 sets of the same exercise.

Old advice: When you lift weights, draw in your abs.
The origin: In 1999, Australian researchers found that if you pull your belly button to your spine, your spine gets more stable.
The truth: Their research was accurate, but the interpretation wasn’t. That’s because muscles work in teams to stabilise your spine.
What you should do: Give your back a supporting hand by simply “bracing” your abs as if you were about to be punched in the gut, but don’t draw them in.

Old advice: Do 3-4 exercises per muscle group.
The origin: Arnold, circa 1966.
The truth: You’ll waste a lot of time.
What you should do: Instead of counting exercises, shoot for a total number of reps between 25 and 50.

Perfect your form!
Make your workout more effective by correcting these common gym flaws.

DONT

DO

Barbell Squat
DON’T lean forward and bend down a few inches. This puts excessive pressure on your lower back while increasing the stress  on your knees.
DO sit back (keep your torso as upright as possible) as you lower your body until your thighs are, at least, parallel to the floor.

DONT

DO

Barbell Bench Bress
DON’T overarch your back or lift your heels off the floor And make sure you have a responsible spotter in place.
DO keep your back naturally arched (the way it is when you first lie down on the bench) and your feet flat on the floor at all times.

DONT

DO

Barbell Chinup
DON’T stop partway down or use momentum to pull yourself back up.
{mosimage}DO lower your body until your arms are straight, pause and then pull yourself back up.


(Jamal Shaikh is Editor, Men’sHealth)


Caveat: The physical exercises described in Treadmill are not recommendations. Readers should exercise caution and consult a physician before attempting to follow any of these.