Myth #1
Lifting super slow builds big muscles All it does is make for a longer workout, the best increases in strength is by lowering the weight under control ( also less chance of injury) and then the up phase is quicker.
Myth #2
Leg extensions are safer for the knees than squats. Exercise where a single joint is used i.e., leg extensions are potentially more dangerous than multiple joints being used ( squats or leg press) ....the reason is that the knee joint is controlled by the quadriceps and hamstrings, so a balanced muscle activity keeps the knee in place.
Myth #3
Never exercise sore muscle. If the muscle becomes so sore to touch or limits your range of motion, then take another day off. If not in that state a light aerobic or lifting routine will stimulate blood flow which removes waste products like lactic acid (the by-product of muscles working) and will help the repair process.
Myth # 4
Always work out with free weights. Although you use more muscle groups when using the iron (compound movements) machines do serve a purpose. They're beneficial for rehab if you need to isolate an area after an injury, also great when first starting out to get proper form to get the muscles used to a new activity and finally I like to use them to finish up an exercise ( after I'm depleted myself from weights).... as you can get a few more reps in a controlled, safe setting.
Myth #5
A Swiss Ball can build a stronger chest and shoulder muscles. Are you kidding me, besides the safety factor you have to reduce the weight in order to press on the Swiss Ball and get less out of the exercise. In closing these movements are better performed on a stable surface, so save the ball to work your abs and other core exercises
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