Most trainers have beliefs about workout routines that aren't based on science. Many strength and muscle builders misunderstand what is necessary, which wastes hours of gym time that leads to disproportionate results. A range of studies conducted by scientists reveal that strength training needs to follow a different methodology that requires less time and has more effectiveness.

Most trainers believe that every muscle group requires a workout three times weekly with four sets of 12 reps using weights heavy enough to bring failure once the end of the set is reached. Research published in the late Nineties suggests that this habitual overworking is based on less than fact. Muscle building workouts of varied levels of resistance were studied over the ten week period. Those who did fewer sets experienced the same muscle size and strength improvements as those who did the highest number.

Further studies showed that those who used one set had the same strength improvements as groups who did three sets. These studies did place emphasis on the value of doing many sets but they were not conclusive. Nevertheless, there is no theoretical physiological reason why strength increases would be greater for people using multiple sets instead of single ones.

Nearly fifty studies were assessed which demonstrated that trainers tend to spend too much time working out. Most of the trials showed that many sets don't have an advantage over few sets. Workouts that are shorter seem to be more efficient.

Fluids are also a crucial part of workouts but most people don't know how to increase their water ratios. It's fairly common for athletes, particularly aerobic ones, to over hydrate using pure water, which can lead to illness, coma and even death. It's thus crucial to supplement one's sugar, salt and glycerin so that electrolytes are kept balanced. Potassium is another crucial electrolyte that needs to be kept in balance to avoid illness.

Bicycle workouts are excellent for building fast endurance. Sprint interval training over a period of 14 days using no more than 15 minutes of intense activity seems to be the most efficient at building endurance. Actually, one receives improved results through sprint interval training than infinite hours of aerobic activity.

Using appropriate weights during aerobic exercise is an excellent way to use all muscle groups in shorter phases of activity. Trainers usually don't use low calorie diets when they're trying to build muscle because they think calories prevent strength improvement. This belief is based on falsity. Science suggests that workout routines used on meal plans with low calorie counts are effective.