Muscle building is back in trend. Recently, it has become one of the sought-after goals in the fitness industry. Which is why, there’s a lot of information doing the rounds about building stronger muscles (like what exercises to do, what to eat and when to take rest etc.).
But, as they say, with popularity comes myth… most of which you must have heard at your gym (Visit Fit O’ Clock – best gym in Jaipur). These myths have been passed down for decades. Most of these cannot produce any scientific evidence and have been disproved by researches.
For a healthier muscle gain, it is important that you churn out those myths, and stick to the facts.
Here are seven such muscle gain myths that need to go right away!
7 popular myths about muscle gain
- They say weight loss and muscle gain cannot go hand in hand.
We say the opposite. You can absolutely lose weight while gaining muscles at the same time. If you are looking from a nutritional point of view, yes, you need to control your calorie intake to lose fat, but you need not go overboard with a caloric surplus to build muscles.
Why? Well, that’s because fat stored in the body can also be used as the energy required in the muscle-building process. Also, most researchers are of the opinion that if you have more fats and lesser muscles, you can gain muscles and lose more fats at the same time.
- The more protein you eat, the more muscles you build
You need an adequate amount of protein in the body to build muscles. But the amount that most people think they need is nowhere near what they actually need.
Athletes are recommended to consume no more than 1.7g/kg body weight of protein a day (which can be achieved by maintaining a healthy balanced diet). They do not need to come up with a special protein chart for that.
On the contrary, consuming large amounts of protein may result in weight gain, which definitely is something you don’t want happening.
- Stay away from carbs. You don’t need them.
This is something most athletes and bodybuilders believe in. And it also seems logical enough. They think while protein is key to build muscle, carbohydrate, on the other hand, has no role in muscle synthesis.
Well, yes! Carbohydrate does not entirely fuel muscle growth, but it is still an essential nutrient for muscles. It provides energy to the muscles to perform strength and resistance exercises which increases muscle growth.
Have your protein before and after resistance training, while your carbohydrate before and during training to bring out the best in you.
- To get bigger, you need to lift heavy.
Most people (especially newbies) remain under the impression ‘go heavy or go home.’ Though fitness giants do not totally deny this fact, it is only partially correct.
Training for strength and training for size require two different approaches. The first has more to do with breaking personal weight lifting records while the later (also known as hypertrophy) is all about muscular fatigue and carrying moderate loads.
Coming back to your goal of gaining muscles, go for 8- 12 range reps while taking 45 to 60 second of rest in between sets.
- Want to get slim? Increase your reps.
Another common myth that people believe is that the most effective way to burn fat is to perform high reps. Therefore, they increase the number of reps while avoiding the heavy stuff.
What we eat has a significant role to play on our physic. To shed those body fats and to get lean is a result of several factors working in coordination. Firstly, you need to eat less calorie to lose weight, secondly, focus on resistance training for stimulating muscle protein synthesis and finally add a cardiovascular exercise to wrap it up.
- Only serious bodybuilders do free weights.
Fitness instructors at Fit- O’ Clock, best gym and fitness center in Raja Park, Jaipur, focus on both free-weight and machine lifting equally. They say if free weights encourage our body to use more muscles to stabilize gravity pulling the weight, machines on the other hand, offer the advantage to go against gravity with the use of cables. Mix machines with free-weight for better results.
- Athletes should not consider bodybuilding.
It is not true. Exercising to build muscles can make you a stronger athlete instead. Remember that merely by just doing some triceps extensions won’t turn you into a pro bodybuilder (just like practicing sprints on a track won’t make you an Olympic sprinter).
Unless you do not injure yourself while bodybuilding, you are fine. And, not to forget, your central nervous system is strong enough to sustain those few sets of isolation exercises. Opt for a little cross training to gain more muscle strength and stability.
Note: Make sure you don’t believe in everything you hear. Most of them end up being personal preferences and opinions that can have little or no impact at all. Therefore, it is important that you get your facts straight from reliable resources.