Workouts

Six Common Muscle Building Myths & Beginners Guide

Muscle Building Myths and Facts

Most people who are already working on their body to get into theri desired shape are still surrounded by these common muscle building myths.
These muscle building myths not only hamper your trainings but also lead to more myths.
This is an article for beginners and intermediates which will help to clear some basic muscle building myths.

Myth 1: If I lift weights I will become bulky

comparison between bulky and lean body

Fact:  Muscle building is a slow process so even if you are training regularly and pushing your limits, you won’t get huge muscles. If you will train properly you will surely add some muscle mass but this happens over time. So if you don’t want your workouts to add some muscles mass you have to adjust some basic variables like No of Sets, Reps, Tempo, and frequency. Adjusting these basic things will determine whether you increase your Strength, Endurance or muscle mass.

Myth #2: Endless crunches will give you six-pack

how to loose belly fat

Fact: Doing crunches will surely strengthen your abs muscles but they will do very little in terms of burning body fat. One of the facts is that you cannot burn body fat from specific areas. So if you want to reduce your belly fat. Eat foods that are rich in proteins and do exercises which burn more calories. Crunches in comparison to other compound movements burn very little calories and when you are doing hundreds of crunches then it becomes relatively less challenging and doesn’t stimulate new muscle growth.

Myth #3: Running Is better than lifting weights for fat loss

Fact: Intense weight training sessions are much more effective in burning calories and have fat loss effect. Instead of running high-intensity circuits like HIIT, Burpees and other workouts are aerobic workouts and are good for our heart and lungs to keep them healthy as well as build lean muscles. Running, on the other hand, is good for developing good heart and lungs but not effective in building muscles.

Myth #4: It is safer to lift weights slowly

Fact: Lifting weights slowly is a good option for those who are beginners and have just started learning the correct forms of different exercises. When you are comfortable in performing a certain exercise with a good form you can switch to lifting weights with a speed. This can be done in a way which will help you to keep your weights in your control and at the same time training your muscles to react quickly by pushing/pulling them in speed.
Whenever you train your muscles to make sure you are pushing your weights away from your body quickly while training push muscles and pull your weights quickly while training pull muscles. This way you will be able to activate more muscles fibers leading to greater gains.

Myth #5: Machines are safer than free weights

aman doing weight training using free weights and mchines

Fact: You might have seen the shiny and high-end machines in almost every gym but if you would ask any professional bodybuilder the secret of their gains. They will always tell you to perform more compound exercises.
The manufacturer of these machines are advertising that their machines are perfect for isolating any muscle group and they are injury-free, but the fact is that these machines are fixed and rigid and they restrict the free movement of our muscles and joints which can lead to injury. On the other hand side, free weights allow our muscles to move freely and our body continuously make adjustments throughout the exercises range of motion according to our strength, speed of movement and experience level

Myth #6: More training lead to more muscles

how long training session should be

Fact: This is the most common myth around newcomers they train for 1.5 hours to 2 hours believing that more training means more muscles. But the fact is muscles don’t grow while you are working out they grow when you are recovering. So give your muscles enough time to recover keep your training sessions short and intense.

Advice for beginners

If you are a beginner and working hard to get those gains visible you need to follow these few basic advice which will help you in long term.

  • Warm up properly

    A good warm up before any workout can help you stay injury free. Always start your workouts with a good warm up. A small example of warm up for chest workout can be, Start with light jumps, 10-15 jumping jacks, Shoulder rotation, 10-15 reps of flat bench press without weight or with very low weight and 10-12 pushups.

  • Stop Immediately if it hurts

    During workout if you experience any kind of pain in your muscles/joints stop immediately. Don't go with the saying "No Pain No Gain". Working through pain can be very dangeruous for your muscles,joints and tendons

  • Mantain correct form

    Maintaining a good and perfect form is most basic and essential requirement if you want to get the full benefits of your workouts and to stay injury free.

  • Start your workout with light weights

    If you are a beginner you must start your workouts with light weights by maintaining correct form. This way you will be able to keep your weights under control and then overload progressively when you feel comfortable with light weights.

  • Keep your core engaged

    Whenever you perform any sitting or standing workout make sure your hips are inline with your torso. Then imagine that somebody is trying to punch in your stomach and you have to take that blow and then tense your abdominal muscles. This is the perfect way to keep your body stabilized and stay injury free

Subscribe to Blog via Email

Enter your email address to subscribe to get weekly newsletter directly into your inbox.

Join 1,504 other subscribers

Advertisements

Leave a Reply