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
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
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
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
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.