If you've been hard at work training with weights on your own, here's a short list of bodybuilding misnomers. Training at home and without a properly prescribed plan, calculated by a Personal Trainer, can actually do more harm than good.

1. 12 Rep rule

Most weight training programs include this many repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension training with heavy weights, provides muscle growth, in which the muscle grows much larger, leading to the maximum gains in strength. Having a longer tension time boosts the muscle size, by generating the structures around the muscle fibers, thus improving endurance.

The standard prescription of eight to 12 repetitions provides a balance, but by just using that program all the time, you do not generate the greater tension levels that are 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 based on your goals and not on some antiquated 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 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 you’re doing this many reps for a muscle group, then you’re not doing enough. Instead of doing too many varieties of exercises, try to do 30 to 50 reps of fewer exercise types. 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." The 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. This is because the squatters needed to lean their body forward and that strains the lower back.

Focus more on your upper body position and less on the knees. Keep the torso in an upright position as much as possible, when doing squats and lunges. This 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 degrees to the floor.

5. Lift weights, draw abs

The truth is that the muscles work in groups, to stabilize the spine and the most important muscle groups change, depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercises, the body automatically activates the muscle groups that are needed most, for support of the spine. So if you focus only on the transverse abdominis, it can recruit the wrong muscles and limit the right muscles. This increases the chance of injury and reduces the weight that can be lifted.

When it comes to muscle building, less is often more! You don't need to spend hours upon hours in a gym, to get a great body.

Want to know the 5 worst things you can do, if you want to build muscle and get a world class body? Stop being a casualty of misinformation and learn the bottom line truth, to gaining weight and building lean muscle mass – right away! Find out from the main man, Vince Delmonte himself, what he says about No Nonsense Muscle Building. For more, click here:

Clinton Robson is a South African fitness fanatic and is a qualified Personal Trainer. He has completed a contract to run the gyms on cruise ships. He has done a special higher level course and qualified as an Exercise Specialist, or Conditioning Coach. He works in 2 local gyms, assisting the staff with clients and training plans. He has been working out regularly, since 1996. Visit his new blog at: http://www.fitnessandfatless.yolasite.com Fitness And Fatless is a part of Dersalsites, which you can see here: http://www.dersalsites.com