The Top 5 Most Common Muscle Building Myths Debunked
Have you been hitting the gym for months but still haven’t seen any significant muscle growth? Are you tired of following all those muscle building tips without any success? Well, chances are you have fallen prey to some common muscle building myths that have been circulating in the fitness world for ages.
But worry not! In this blog post, we debunk the top 5 most common muscle-building myths and give you science-backed facts to help guide your workout routine towards real progress. Say goodbye to frustration and hello to gains with these valuable insights!
What is muscle growth?
There are a lot of myths and misconceptions surrounding muscle growth, but here are the top five most common ones that have been debunked.
- You need to workout for hours every day in order to grow muscle.
This is not true! In fact, you don’t even need to work out 12-hour days if that’s what you’re aiming for. Studies have shown that working out for between 30 and 60 minutes per day is more than enough to see real muscle growth. And the longer you stick with the program, the bigger and better results you’ll see!
- Strength training will make your muscles “bulky” and gomery result in big muscles.
This misconception stems from people thinking that adding more bulk means adding more muscle mass. However, this isn’t actually the case – adding extra pounds of fat tissue will actually result in bigger muscles while adding inches on your size won’t necessarily do the same thing. So instead of focusing on getting bulky, focus on gaining strength and size without any excess flab!
Again, this is not true! Your body only requires about 12 grams of protein per pound of bodyweight each day in order to help build muscle – which is about the amount found in one banana or a tablespoon of peanut butter (without added sugar). And because protein is so nutrient-dense, it’s perfectly fine to include it in your daily diet in smaller doses as well.
- You need to consume lots of fast-food to build muscle.
This is definitely not the case! The truth is that if you’re looking to bulk up and gain strength, you don’t need to rely on junk food to do it. In fact, opting for healthy, nutritious foods like lean protein, quality carbs and healthy fats will help you achieve the same results.
- You need to be geneticly gifted in order to grow muscle mass.
While there is some genetic variance that can affect how quick someone is able to bulk up and develop muscle, there’s no denying that hard work and dedication are still key factors – no matter what your natural inclinations may be. So whether you’re a starting out gym member or an experienced athlete, invest in a workout routine that will help you see real results!
What muscles are involved in muscle growth?
The muscles involved in muscle growth are mainly those that are used in movement. Most notably, the muscles used for movement – skeletal muscles – are the ones responsible for building muscle. Additionally, there are other muscles that can also contribute to muscle growth, such as the muscles that control blood flow and hormones. Some of the key reasons why skeletal muscle is the primary muscle builder is because it has a high capacity for expansion and contraction; therefore, it can create a lot of force when working.
Additionally, skeletal muscle is able to grow substantially more than other types of muscles when acting under conditions of fatigue or resistance. Furthermore, skeletal muscle can adapt quickly to new demands placed on it by training; this makes it a very versatile muscle type and makes it one of the most effective at creating muscle growth.
How do muscles grow?
There are many myths about how muscles grow, but they all have one thing in common- they don’t work.
The biggest muscle building myth is that lifting heavy weights will automatically create more muscle growth. This is simply nottrue. Lifting heavy weights will definitely cause muscles to become stronger, but this isn’t what leadsto muscle growth. That happens when you do exercises that specifically target themuscles you’re trying to grow.
Another common muscle building myth is that you need to eat a lot of protein to buildnew muscle. This is also untrue. In fact, too much protein can actually stunt yourgrowth progress and make it harder for your body to recover from exercise. The best way toget enough protein is by eating moderate amounts of healthy sources likevegetables, fruits, and lean meats.
How does exercise help to promote muscle growth?
There are many myths circulating around the idea of how exercise helps to promote muscle growth. Some people believe that any type of exercise is effective, while others insist that only high- intensity training is necessary for maximal gains in strength and size. While all forms of exercise are beneficial for overall health, research does suggest that certain types of exercises can be more effective for muscle growth than others. Here’s a look at some of the most common muscle building myths and the truth behind them:
1) Any type of physical activity will work: This is simply not true. While all forms of exercise offer health benefits, some activities are better suited for promoting muscle growth than others. Aerobic exercise, which includes running, cycling, swimming, and walking, is great for cardiovascular health and can help to improve endurance and stamina. However, resistance training is the best way to increase muscle mass and strength. This type of activity uses weights or resistance bands to work the muscles in your body and is especially essential if you want to build maximum strength in your limbs. Resistance training not only burns more calories than other forms of exercise but also stimulates protein synthesis, which leads to increased muscle growth.
2) Higher-intensity workouts are necessary for maximal gains: This isn’t necessarily true either. While higher-intensity workouts do lead to greater burn rates within minutes after completing an exerciser session, there are several other factors that play into whether or not you will see significant muscle gain from any given training regimen . First and foremost, you need to make sure that you are training with the right type of resistance to achieve maximal results. Resistance that is too light or too heavy won’t achieve the desired results, so it’s important to find a level of difficulty that challenges your muscle without being Too intense. Additionally, don’t forget to include ample rest days between workouts as opposed to cramming them all into one day. Doing so will allow your body to properly repair and recover from the previous session, which will lead to even greater gains in muscle mass.
3) Poor diet is responsible for poor muscle growth: While eating a nutrient-rich, healthy diet is important for overall health, it doesn’t necessarily mean that you will see significant muscle growth from exercise alone. Numerous studies have shown that people who lift weights and engage in other forms of physical activity tend to maintain better diets than those who don’t exercise. In fact, many experts now believe that inadequate nutrition is one of the main reasons why people fail to see significant gains in muscle mass following regular weightlifting sessions. It’s also important to note that supplemental protein intake can be an effective way to help prepare your body for increased muscle growth following resistance training.
The top 5 muscle building myths debunked.
- By lifting weights, you’ll build muscle.
False. “Weightlifting is not the only means of stimulating muscle growth,” according to the American Council on Exercise. “Serial Resistance Training protocols that alternated between heavy and high-rep sets with light resistance will cause greater increases in muscle mass than traditional, continuous resistance training protocols.”
- You need to eat large amounts of protein to build muscle.
This isn’t necessarily true either. A moderate amount of protein (~0.36 grams per pound) is all that’s needed to help ensure your muscles are receiving the nutrients they need to grow, according to the National Strength and Conditioning Association. And when it comes to choosing which proteins best support your goals, make sure you’re including a variety – including animal, plant and soy proteins – in your diet for optimal results.
3. Steady progress is key – if you don’t see results after consistent effort, you’re not doing it right.
False belief number one clocks in with this one – lifting weights isn’t about getting huge asap; it’s about slowly but surely adding weight each workout until you reach your goal physique. “Building muscle is more complicated than just adding weight,” says Shaw. “If there were a magic number that determined how much someone needed to lift in order to see maximal gains in their physique, everyone who lifted would look identical.”
4. An intense workout is the key to muscle growth.
Again, not entirely true. “Even if you’re lifting really heavy weights, it’s not going to give you all the results you need in terms of muscle growth if you’re not including high-intensity interval training,” says Shaw. “HIT workouts are a crucial part of any muscle-building program and should make up at least one third of your weekly routine.”
5. You can spot-reduce your muscles if you’re not losing weight.
False – there’s no magic number when it comes to your weight loss goals or how many pounds ofmuscle you need to build; rather, it depends on a variety of factors including age, sex, hormone levels and genetics. “[T]here is no ‘ideal’ bodyweight for maximizing muscle gain,” says Ferrando. “Losing just a few pounds won’t do much to help increase muscle mass; on the other hand, overweight individuals who lose fat and gain muscle usually see the biggest gains in strength and size.”
Conclusion
As a trainer, it is important to dispel the myths about muscle building. It can be frustrating as an athlete or personal trainer when someone tells you that you don’t need weights or equipment for your workout, for example. However, these misconceptions are nothing more than myths and until now have not been backed up by scientific evidence. So next time somebody tells you that those curls with a Ben Davis weight set won’t do anything for your physique – politely correct them and show them this article!
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