# 1.More training - more result
The time required for muscle recovery depends on a number of parameters( training experience, nutrition, level of exercise, etc.), but in most cases it varies from 48 to 72 hours, and more frequent training is onlyto the detriment.
Training five to six times a week, you exhaust your body, slowing down the process of muscle growth. In addition, excessively long workouts are also harmful, since after 45-50 minutes the level of stress hormone cortisol increases sharply.
# 2.It is important to fulfill
"to the point of failure". Despite the fact that the classical theory of bodybuilding strictly requires that, in every exercise the points of "failure"( a condition after which you can not perform any additional repetition), you significantly increase the risk of injury.
Indeed, the first rule of muscle growth is the use of limiting working weights, but turning to figures, it turns out that 60-80% of the figure of one maximum repetition is necessary, and a constant increase in working weight is much more important.
# 3.No pain - no muscle growth
Muscle pain that arises after strength training is not at all an indispensable sign of the fact that the process of muscular growth is started in the body. Consider that if the next day after training, this pain is not there, then there is no growth - it is mistaken.
Most often, a mild, "itchy" kind of muscle pain is associated with the accumulated toxins and lactic acid accumulated during the exercise. To get rid of this pain will help both techniques of active recovery, and sports massage.
# 4.Loss and swing at the same time
Combining strength training with cardio loads to simultaneously get rid of fat and gain muscle mass is an exclusively theoretical idea that is absolutely not realized in practice, no matter how hard you are assured by the coach.
Usually the body works in one mode, and either increases the body weight, or reduces it. He can not work selectively, nor can he use the energy of fat deposits to perform strength training( "remelt the fat in the muscles").
# 5.Warm-up reduces the risk of injury
Doing unbound limb movements( "ballistic warm-up") before the start of training does not take any advantage, and stretching to cold muscles can be just traumatic, because it is fraught with tissue rupture.
A warm-up before strength training is not necessary at all, if you work with medium weights, or perform cyclic training. Heavy basic exercises require preparation, but usually this is a repetition with a lighter weight.
# 6.New techniques are more effective than old
If the issue of the influence of strength training on muscle growth from the hormonal point of view is not fully understood at present, the mechanism of influence of various types of power loads on muscle growth is understandable to science for the last 50 years.
Emerging "newest" training methods are usually known for a long time, although in a different way( examples are isometric and hypoxidic training).It is obvious that they can not compare in effectiveness with basic training, they can not.
# 7.The best training program for
Despite the fact that the basic program gives positive results in the form of an increase in muscle mass in the overwhelming majority of newcomers, it is only erroneous to consider it as the only true training program for everyone.
The success of the training largely depends not on the training program itself, but on its psychological component - on how comfortable it is for you to carry out this particular program. To enjoy the training is very important.
The uniform for all the most effective training program is not and can not be, training should not exhaust the body, muscle pain is not a growth criterion, and the newest training techniques are most often advertised pacifiers.