When it comes to building a dream figure, most women are not focused on the stomach or chest, but on the ass, which is understandable. Well trained ass will help you look better in jeans, in a dress, as well as on the beach! The bad news is that most women will never be able to achieve the perfect form of "peach", because they do not work hard to train the jagged muscles. To give you the opportunity to stand out from the crowd, in this article we will look at 5 common myths about the training of the buttocks.
Myth 1. Buttocks can only train with heavy weights
At the heart of this myth, there is a study of the composition of muscle fibers of a large buttock muscle, during which it was concluded that it consists by 68 percent of the rapidly cutting muscle fibers (FT fibers), mainly due to training that stimulates heavier weights. However, recent studies came to the conclusion that the ratio of rapidly cutting and slowly cutting muscle fibers is almost balanced. Therefore, it is obvious that the maximum muscle growth can only be achieved if both types of muscle fibers are trained according to their characteristics, otherwise you lose significant growth potential. In practice, this means that while you are working with heavy weights and fewer repetitions during the training, in turn, you should not neglect the classic training on hypertrophy with a large number of repetitions.
Some squats are not enough
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Myth 2. Some squats are enough to create perfect priests
For many years, in practice, workouts broke their head, what exercise is most effectively for creating elastic priests. As part of this study, scientists from the American Council on Physical Culture studied, what exercise is best activated by the target muscle. The result of the study showed that the squats are not the most effective exercise, because the muscles work only in conjunction with other exercises, such as milling traction and hyperextenia, to develop their influence on hypertrophy.
Myth 3. Buttocks must train once a week to achieve optimal results
Many athletes believe that in any case it is enough to train every group of muscles only once a week. However, exactly the same people complain about the lack of progress in their problem areas. The muscle training frequency depends primarily on the frequency of training, performance and, not least, from the composition of the fibers of the target muscle, which means simple language that the optimal frequency of workouts may differ from the muscle to the muscle. For small muscles, such as biceps, usually quite one-time workouts per week, while large muscles, such as Gluteus Maximus, can be trained two or three times a week. This is especially true if you have a rather weak muscles of the buttocks, as many women happen.
Myth 4. Not necessarily a variety of exercises
As a study, conducted in 2006, Gluteus Maximus is not a muscle with straightened fibers, but a complex structure of muscle fibers, which consists of three anatomical parts. This means that each of these areas can be optimally processed by various sequences of movements. As a result, you should be cautious to perform as many different exercises for the buttocks as possible, although it should be noted that, if possible, it should be included in this selection, the becoming craving, squats and hyperextension.
Work more often once a week
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Myth 5. Painness is necessary for muscle growth
Unfortunately, this widespread myth still exists, but does not have any scientific grounds. Rather, you should know that muscle soreness, no matter how cute this term, is actually a muscular injury, which significantly increases the recovery time. As a result, your body has less time to build muscle between two consecutive workouts. Make sure you do not use the absolute maximum forces in each workout, but focus on the sensation of the muscles and perform the correct technique.