MYTH: With the proper choice of exercises, I will be able to control the shape of each one of my muscles.
FACT: Your genes will determine your individual muscle’s shape. Your job is to get them big or strong. You can, however, shape your body. You can also shape a body part comprised of several muscles. It is not possible to establish the relative portion of a person’s health or fitness that is determined through heredity, therefore your genetic background neither dooms nor guarantees success in achieving total fitness.
MYTH: The Nautilus Principle of “one set to failure” is more effective than other methods for bodybuilders.
FACT: Though it is not effective for serious bodybuilders, it can be an effective method for the casual fitness enthusiast. For gains in muscular size, smaller motor units need to be recruited first in each set of an exercise. As the set progresses in intensity, larger units will then be recruited. If the low-threshold motor units are inhibited to recruit the high-threshold motor units for explosive movements (as in powerlifting), the low-threshold units that are not activated will not undergo hormonal adaptations. This is because of the size principle of muscle-fiber recruitment. Since motor units are recruited in an orderly fashion (from low threshold to high) and can span a range of muscle fiber types (Type I and Type II), then a moderate range of repetitions must be used to recruit the entire spectrum of fibers. This recruitment pattern allows the full spectrum of fibers to adapt to training by increasing sensitivity to circulating anabolic hormones.
MYTH: If I stay consistent with my program I will eventually have success.
FACT: Many trainees faithfully stick to a program that is not producing results, hoping to suddenly notice results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. If you are not consistently seeing results on a monthly basis, you need to reassess your training protocol.
MYTH: Leg lifts train my “lower” rectus abdominis, while crunches train my “upper” rectus abdominis
FACT: The rectus abdominis muscle controls the tilt of the pelvis and the consequent curvature of the lower spine. By rotating the pelvis posteriorly, the rectus abdominis muscle flattens the lower back, making the erector spinae muscle more effective as an extensor of the spine and the hip flexors more effective in raising the legs.
MYTH: Heavy weights (low repetitions) make you bigger, and lighter weights (high repetitions) get you defined.
FACT: The average beginning trainee knows that high repetitions (15 repetitions or more) are best for muscular endurance, but are not conducive to gaining muscular mass. The lighter loads used in high-repetition work are not enough to innervate higher threshold motor units in a muscle. The key is that only muscle fibers activated by the resistance training will respond to increased levels of anabolic hormones. When heavier weights (lower reps) are used in resistance training, more muscle fibers are recruited. The more muscle fibers recruited for an exercise, the greater the extent of remodeling in the entire muscle. There is another reason that light weight and high repetitions are not optimal for stimulating muscular hypertrophy. The majority of the work done in high-repetition sets is accomplished by slow-twitch Type I muscle fibers. Type I muscle fibers have a limited ability to hypertrophy. Type IIB fibers are activated when more force is required, and thus have the greatest potential for growth. Heavier weights accomplish more complete activation of the type IIB muscle fibers. According to the size principle, motor units are recruited in order according to their recruitment thresholds and firing rates. Since most muscles contain a range of Type I and Type II fibers, force production can be very low or very high. Therefore, to get to a high-threshold motor unit, all of the motor units below it must be sequentially recruited. Heavy resistance training recruits these high-threshold motor units, therefore all the units below it can undergo hormonal adaptations to the stress of the heavy loads. An increase in serum testosterone levels is one result of heavy resistance training. Since testosterone is the primary hormone that interacts with skeletal muscle tissue, it has both direct and indirect effects on muscle tissue. Resistance training utilizing large muscle groups of the lower body (squats, deadlifts) can increase serum testosterone concentrations more than other types of exercises. Using a resistance of 85% to 95% of one-rep maximum will also increase testosterone levels more than other resistance loads. Many aspiring novices will attempt to lift near 1 RM loads for one or two repetitions in the hopes of gaining muscle size. Although heavy resistance does innervate high-threshold motor units, serum testosterone levels are increased through moderate to high volume of exercises. This is achieved through multiple sets, exercises, and a moderate repetition range (around 10 repetitions), with short rest intervals (between 30 seconds to 1 minute). After a muscle has been subjected to intense stress through maximal force contractions over a moderate repetition range, hormones begin the growth process and muscle remodeling. Growth hormone plays a vital role in adapting to the stress of resistance training. Growth hormone levels can be increased with resistance training through high intensity (10 repetitions coupled with heavy resistance), three sets of each exercise (high total workload) and short, one-minute rest periods. Once the levels are elevated, a cascade of events occur: decreased glucose utilization, increased amino acid transport across cell membranes, increased protein synthesis, increased utilization of fatty acids, increased lipolysis (fat breakdown), enhanced immune functions, and compensatory renal hypertrophy promotion. An understanding of natural anabolic activity (which occurs in your clients’ bodies) is essential to muscular adaptation, successful recovery, training progression, and muscular gains. High-repetition resistance training (15 repetitions or more) does not innervate high threshold motor units and therefore limits the potential for Type IIB muscle fiber hypertrophy. Powerlifting, which does not allow for sufficient time to activate all motor units in an orderly fashion, diminishes the hormonal adaptations of the entire span of muscle fibers in any given motor unit. Resistance training that is high in intensity, utilizing 8 to 10 repetitions, heavy resistance and a maximum of one minute rest between sets will maximize serum testosterone and growth hormone levels, thus allowing for successful recovery, adaptation, and muscular growth.
MYTH: I cannot make it to the top because I have a full-time job, a family and other obligations that keep me from training.
FACT: Many individuals fear taking the first step towards success. But as the saying goes, “You can’t steal second base if you don’t take your foot off of first.” Many may think that in order to become a successful ISSA trainer, they need a formal education. Others may think that a successful trainer is genetically gifted, or that bodybuilders or fitness competitors make successful trainers. Still others rationalize success as a matter of luck. The truth is, the underlying characteristic of all successful ISSA trainers is PERSISTENCE. As Calvin Coolidge once said, “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent.” As for luck, what others perceive as luck is actually persistent preparation to provide the best service possible, coupled with timely opportunities. If you can nurture the determination and persistence within you, you will have the key elements that will guide you to success.
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