Instead of always sticking to eight to 12 repetitions, vary your repetition range, adjusting the weights accordingly, so that you stimulate every type of muscle growth. - Contributed

As we go into a new year, the priority on most of our resolutions list is hitting the gym to shed those extra pounds or just to get in shape. But you had the same resolution last year and it didn't work, wonder why?

Chances are you're using the same lifting techniques that originated in the '40s and '50s. Those same basic guidelines are still viable today, but paying attention to the small details can definitely go a far way in building more muscles and shedding the extra pounds in less time.

As you hit the gym this year, here are a few myths to keep in mind or better yet, shed them as you shed those extra pounds.

Myth: Do eight to 12 repetitions

This is standard procedure, whether your main goal is shedding pounds or building muscles.

Claim: It's the optimal repetition range for building muscle.

Truth: This approach places the muscles under a medium amount of tension for a medium amount of time, making it both effective for and detrimental to maximum muscle gains.

Heavier weights induce the type of muscle growth in which the muscle fibre grow larger, leading to the best gains in strength. Longer tension time boosts muscle size by increasing the energy-producing structures around the fibres, improving muscular endurance. The classic prescription of eight to 12 repetitions strikes a balance between the two. But by sticking to this all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions.

Standard: Vary your repetition range, adjusting the weights accordingly, so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.