If you'v 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.

Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.

This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one's schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if one is ready for extreme fitness, here is all there is to know about full body work out:

Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that's just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.

Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:

Training commences only once every two to three days. This is so easy isn't it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.

A critical aspect of aging is the general weakening of both muscle tissue and our bones themselves. One of the surest ways to reduce the stress on our weakening bones is to increase our muscles mass through strength training. Strength training has repeatedly been shown to be a safe and effective method of reversing muscle loss in the elderly. This muscle loss, referred to as sarcopenia, actually begins around age 45. At that time, the average person’s muscle mass begins to decline at a rate of about 1 percent per year.

Because of this natural deterioration of the body, strength training has become an important aspect of senior physical exercise routines. Simply stated, strength training helps prevent the breakdown of healthy muscle tissue and bones and strengthens connective tissues around the joints such as ligaments. The stronger a person’s body is, the less chance that person has of an injury through accidents, as well as greater improving resistance to virus related illnesses.

Recent findings show the positive impacts of just a 12-week strength-training program. In a group of volunteers with the joint disease osteoarthritis, muscle strength increased by 14 percent while balance improved by 55 percent after the 12-week program. Flexibility reportedly improved by 17 percent, while pain decreased by 30 percent.

In another group of volunteers with chronic kidney disease, the same 12-week regiment also had a profound effect. These volunteers, on low-protein diets, still increased their muscle fiber by 32 percent and muscle strength by 30 percent after training. In contrast, those who did not train lost about 9 pounds, or 3 percent of their body weight.

When it comes to strength training, there are generally two types of training that are featured in magazines, body sculpting and bodybuilding. The first type of training is the form that best fits seniors and their needs. Body sculpting theory generally speaks to the ability of women to add approximately 5lbs of muscle and for men up to 10lbs.

Weight training should be done in very short sessions as not only does excess work out time reduce the body building aspects, it will also lead to greater muscle soreness and prevent you from feeling loose the next time you work out. As you work out, you should also pause between exercises to catch your breath. For the best results, work with weights on a good quality exercise machines, starting with a weight that allows the performance of 8 –12 repetitions of the exercise. After performing the lift, rest for about 60 seconds then perform a second set of 8 –10 repetitions. All gyms now have qualified instructors - take advantage of these folks to check on the weight you are using as well as your technique as you perform each lift.

When weight training, seek to perform a weight training session two times a week, with two days rest between sessions and never train severely sore muscles. As with any form of exercise be sure to warm-up and stretch before you work out as well as cool down and stretch once you have finished.

An interesting aspect of weight training comes from the element of desired weight reduction that many seniors seek. Because older people need to reduce their body fat to prevent other health problems, including heart disease and diabetes, many seek that reduction through dieting. But excess fat does have the benefit of maintaining bone mass while fat loss through diet alone often leads to loss of bone, accelerating bone loss due to aging and increasing the risk factor for fractures.

When it comes to increasing bone density however, older people have to exercise very hard and for a period longer than six months. Though moderate-intensity exercise can increase fitness and reduce body fat gains in bone density occur only among those who achieve a substantial fitness level. However, when fat loss comes as a result of exercise, there isn’t a corresponding loss of bone mass that occurs when patients lose weight through dieting techniques. Creating greater physical strength is seen as a excellent method for reducing the risk of bone fractures. Because moist seniors who break a bone generally do so after a fall, increasing muscle strength directly improves balance, helping to prevent the very falls that can lead to breaks.

Therefore strength training is one of the most important ways to slow down the process of aging and protect virtually all of the body’s functions.

Few things reward the body as much as stretching. At the same time, almost nothing could be simpler or take less time. Unfortunately, most Americans, including seniors, overlook stretching as part of an every day fitness program.

Stretching increases muscle flexibility. This can result in a decreased likelihood of injury, better muscle performance, and a feeling of well-being that follows for hours after you’ve finished.

Ideally, you should stretch several times each day. Stretching in the morning will get your body ready for the activities ahead. It also provides your mind with a focused, quiet activity that results, for many people, in a sense of peace and lessening of anxiety. In the evening, stretching will help work out the kinks of a day’s wear and tear. Stretching and relaxing muscles before going to bed will reduce soreness after a hard day and will have you waking up feeling great.

Before any strenuous physical activity, stretching is an absolute must. Warming up the body beforehand will prevent injury and reduce post-activity soreness. In addition, stretching can be performed at a stoplight, during a lunch break, or any other time.

10-15 minutes is plenty of time for the morning, evening, or pre-activity stretch. The following stretches provide just an example of what a “flex schedule” might look like. Plenty of books and online resources are available that cover this topic in detail.

The most basic stretches can be performed while seated. Start with your neck. Look down at your stomach. Then slowly roll your head to the left, then back (so you’re looking at the ceiling), to the right, and back down. You should feel the muscles in your neck stretching. A similar motion can be performed with the wrists. While seated, simply move your closed hand in a circle using your wrist. Then lift each leg, and draw the same circle with the feet around the ankle. Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.

Next, let’s move to the calf muscle. Find a wall, chair, stability ball, or something that you can safely lean on. While leaning comfortably against the object, move your right foot two feet back. Slowly bend your left knee so that your right ankle flexes. You should feel the muscle in the back of your lower right leg being stretched. Hold the stretch for 30 seconds and release. Repeat the exercise with your left calf.

The best way to stretch the front of the upper leg (the quadriceps) is to lie down on a flat surface (floor, bed, mat, et cetera). While lying on your left side, with your left elbow on the surface, and your left hand supporting your head, pull your right foot up behind you, so that the knee is bent as far as possible. Reach back with your right hand and grab onto your right foot. Pull you foot towards your back until you feel the muscle stretching. Hold this stretch for 30 seconds. Perform the same stretch for your right leg.

Stay on the ground for the next stretch, which will be the complimentary muscle in the back of the leg (the hamstring). Lie on your back and lift your right leg into the air with the knee slightly bent. Reach up and hold the back of the right calf, pulling it toward you until you feel the muscle in the back of the leg stretching. Hold this stretch for 30 seconds. Perform the same stretch for you left leg.

Next stand up with your feet shoulder-width apart. Put your hands on your hips, and move your pelvis in a circle: forward, left, back, then right. Perform this circle 3-5 times clockwise and 3-5 counter-clockwise.

Keeping your feet in place and your left hand on your left hip, you will then reach up toward the ceiling with your right hand. Slowly bend your upper body to the left, reaching with your right arm over your head and toward the wall to your left. You should feel a muscle on the right side of your stomach stretching. Hold this stretch for 30 seconds. Perform the same stretch to your left.

For a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards. You’ll feel the muscles in your shoulder stretching. Hold this stretch for 30 seconds.

Now you’re stretched from head to toe. Countless other stretches exist, but this schedule gives you a basic routine. Consult with your doctor and, if possible, a physical trainer to fine tune a “flex schedule” that’s right for you.

Time is in short supply for almost everyone these days but it’s still important to include physical activity throughout your busy day. Most people believe that to get a good workout, you must exercise for thirty minutes or more without stopping or else you don’t get anything out of it. Wrong! Research proves that short, intense segments of activity spread throughout the day are just as effective as one long workout, so there are no more excuses about not having enough time. Everyone can spare at least five minutes somewhere and there are brief workouts that challenge your whole body in that amount of time. To get you started, here are some fantastic workouts that really only take five minutes!

Workout 1: Fast and Furious Cardio & Conditioning Work

Have hand weights nearby and ready to use.

0:00 – 0:30: Warm up by briskly walking in place.

0:31 – 1:00: Increase the pace to a power-walk speed.

1:01 – 1:30: Keep walking and add a simple overhead reach by raising your arms straight up with every two steps.

1:31 – 2:00: Change the arm movement to reaching in front and then pulling back. Continue walking.

2:01 – 2:45: Pick up the hand weights and perform as many bicep curls as possible while you continue your walk.

2:46 – 3:30: Change the movement to pushing the weight directly overhead and then lowering as you keep the pace.

3:31 – 4:00: Put the weights down and slow down to your original pace.

4:01 – 4:30: Perform as many squats as you can by sitting back and keeping your heels pressed into the ground.

4:31 – 5:00: Walk slowly as your breathing and heart rate return to normal.

This workout increases your heart rate quickly and conditions the cardiovascular system with the high speed of walking in place. Using weights for arm work while you walk maintains the aerobic work while you build muscle at the same time. By gradually slowing down, you allow your body to return to a normal state slowly but still fit in muscle toning by doing squats. The steadily decreased demand on the body allows the body to stabilize comfortably. By combining aerobic conditioning with muscle toning, you get twice the benefits in one brief workout – what could be better?

Workout 2: Steady Muscle Work

0:01 – 0:30: Warm up by walking gently and moving your arms at the same time.

0:31 – 1:00: Begin working the lower body muscles by doing as many squats as you can for thirty seconds. Make sure your body is properly aligned with your knees forming a right angle with your thighs and your back staying centered over your buttocks. Keep your heels pressed into the floor for support as you slowly lower and raise the body.

1:01 – 1:30: Stand up straight with your feet slightly wider than shoulder-width. With hands on hips, lower your body into a pliè and then raise for as many repetitions as possible in thirty seconds. At the end of the time, lower your body one more time and hold.

1:31 – 1:45: Stay in your lowered pliè position and move up and down very gently, no more than an inch or so. This helps isolate the inner thighs and tone them up.

1:46 – 2:15: Stand with your weight on your left leg, point your right foot behind you, and lift your right leg as many times as possible in thirty seconds. This helps tone the muscle at the back of the leg.

2:16 – 2:45: Switch legs, stand with your weight on your right leg, and lift your left leg behind you as many times as possible in thirty seconds.

2:46 – 3:15: Stand up straight with feet shoulder-width apart and then bend from the waist until you are slightly more than at right angles with your lower body. Stretch your arms in front of you and then raise each arm back. Repeat for thirty seconds. Be sure to hold your abdominal muscles in tightly. This tones the arms and upper back as well as the abs.

3:16 – 3:45: Stand up straight and place hands at shoulders. Begin reaching arms up and bringing back down to shoulder height. Repeat for thirty seconds.

3:46 – 4:15: Drop to the floor on hands and knees, and then ‘walk’ your hands forward several inches. Begin performing modified push-ups and do as many repetitions as possible.

4:16 – 4:30: Lay on your back, knees bent, with arms behind head and fingertips just touching the back of the head. Use your abdominal muscles to pull your upper body towards your knees but not too far. Lower down slowly for maximum muscle building.

4:31 – 5:00: Still lying on your back on the floor, stretch legs out and raise arms above the head, inhale deeply and stretch. Let your breath out slowly and let your body relax.

This workout focuses on building muscle and strength all over. The variety of exercises works dozens of muscles all over the body for an overall toning effect. Switch between the two workouts for maximum results in your weight and muscle tone.