Top 10 Muscle Building Myths Busted
One of the major shortcomings in today’s body building industry is that of false information and muscle building myths. When we read about the various muscle building strategies and tips on the Internet, we often come across myths similar to the ones listed below. Most of these muscle building techniques recommend using certain products and supplements to get magical results within a few days. However, the reality is that a big majority of these tips and techniques have been developed with a sole motive of selling health products that actually don’t work. Here is a list of 10 of the most common muscle building myths finally busted:
Myth 1: Nutritional Supplements help in building Muscles:
This is a totally baseless claim proved by the simple fact that even years before these health supplements were launched in the market; people had gained muscle at ease through only adequate nutrition, proper exercise and sleep. In fact, these are the only three key ingredients that are most needed for building muscles. What these nutritional supplements do is to effectively speed up your body building capabilities but the negative part of the story is the fact even the best supplements would make only about a 3%-4% difference which is by no means satisfactory.
Myth 2: Never eat late at night:
One of the commonest muscle building myths that we often come across from different quarters is that eating late at night causes significant damage to the body. However, the real matter of fact is that when we sleep, we’re on a fast. As we do not eat anything while we are sleeping, our body slowly burns our own muscle protein, converting body amino acids into glucose for fuel. So, the longer you go before sleeping without eating, the more your body muscle will be eaten away.
A recent research by the Weider Research Group founded that professional bodybuilders drinking a protein shake just before going to bed for 2 months showed a significant gain in muscles than the ones who took the same drink in some other time of the day.
Myth 3: Lifting Heavy Weights is necessary to get stronger:
A recent research from the Canada based McMaster University discovered that lifting manageable weights is far more effective to improve muscle stimulation than lifting those heavy weights that are far beyond your ability and comfort levels.
Myth 4: Body Muscles weigh much more than fat:
Some body building trainers often pacify their worried clients with explanations like the reason their body weight doesn’t go down, is just because muscle weighs more than fat. The truth, however is, one kilogram of muscle equals one kilogram of fat.
Myth 5: More exercising yields faster results:
Yet another common mistake most people tend to commit in an effort to reduce the kilos faster. By spending more hours in the gym, you may lose more weight, but in the process you are also going to lose body muscle. Instead of that, adequate rest, proper diet and moderate exercise slowly burn fat, and gradually stimulate healthy body and muscle build-up.
Myth 6: Stretching before exercise is a good practice
Body trainers often say stretching reduces fears of an injury and helps in improving your performance. However, researches and studies have actually found it to be just the other way round. Many studies clearly show that stretching for a fairly long period before to exercising reduces muscle power and strength. Stretching, is therefore, best done after workouts.
Myth 7: Do 3 Sets
There is absolutely nothing wrong with doing three sets; but that’s not essential as well. So, you should be deciding on the number of sets depending on your individual preferences and goals. The more repetitions you do on any exercise, the fewer units need to be done, and vice versa.
Myth 8: Use 12 Reps
Most of the weight training workouts recommend using 12 reps to gain muscle but the actual matter of fact is that this technique is not capable of placing sufficient stress on the body muscles to stimulate significant muscle growth. Heavier but manageable weights at lower reps promote muscle development whereas light weights at higher reps only develop better endurance.
Myth 9: Knees should never go past your toes:
There is a popular myth that leaning forward tends to cause an injury and therefore knees should never be allowed to go past your toes. However, researchers from the Memphis University have highlighted that limiting knee movement significantly increases hip stress that forces the body pressure to gradually shift to the lower half of the back causing painful spasms. Therefore, the best thing to follow is to focus less on your knee and more on the upper body position.
Myth 10: Muscle building is largely dependent on Genetics:
To be honest, your genetics have absolutely nothing to do with your strength and ability to build muscle. Rather, your genetics primarily decide the look and shape of your muscle but by no ways influence the muscle building process. While building muscle is totally dependent on you, the toning or sculpting of your muscles is solely governed by your genetics.
To conclude, if you are really eager to build healthy body muscles, avoiding these muscle building myths will definitely help you in your body building efforts. If you subject your body muscles to more intensity and stress combined with proper nutrition, exercise and sleep, you can be absolutely certain of witnessing maximum muscle growth in almost half the time.
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