There is uncountable advice available about how one can build muscle within a short period. Different people have their individual beliefs; some about good training, a good diet, and others about supplements. But most of us are unaware that many of these tiny bits of advice are none other than mere folk tales or, in general, myths. In this article, you will find about five muscle building myths you need to stop believing.
When it comes to building muscle and maintaining a fit body, there are few things that one should lead a deaf ear to. While some might believe in adhering to different forms and types of exercise, others might train harder along with consuming health supplements. Both of these processes are ideal but there’s a fine line when it comes to believing in what other people say about muscle building myths.
The following are some familiar muscle building myths a person should stop believing regarding muscle training as these no longer exist in the sphere of science.
Myth 1 – Excessive training leads to better muscle gains.
Most of us assume that the more we rip our muscle down, the more it would repair and emerge as muscular. That doesn’t apply to muscle training to some extent. The fact is we never get out of the gym, due to which our body doesn’t get the chance to repair suitably. Science also says that righteous training and shorter workouts by gradually increasing the overload leads to much better results than workouts lasting more than an hour. Lengthy workout sessions are also a drawback as it becomes tough for the body to remain focused for so long.
The only solution during workouts is to strike the muscle vigorously without overtraining them. If we keep our workout period short, we are less likely to experience weariness. 30- 50 minutes is the perfect duration to complete a progressive workout session. The solution is not to work out seven days a week, either. Also, science doesn’t recommend training the same muscle workout for more than every 48 hours. Muscles require a recess to recover and rebuild. Similarly, our brain needs rest too. A person will lack good performance if their motivation suffers as the quality is better than quantity.
Let’s take, for instance, sportsmen train hard on the field and adhere to all the forms of exercises. This situation will not lead to muscle growth. That is because, they need to put their diet in control and incorporate healthy supplements to keep their muscle weight and fat in check. Football, basketball, and ice hockey players are very much accustomed to these facts. If you are overweight, cutting muscle fat should be your priority first. Post-that, you can think of muscle building. And, it’s vice-versa when it comes to being underweight.
Myth 2 – Only a high protein diet is enough for muscle building.
This statement is true to some extent that we need to include protein in our diet, but most of us have a misconception that we need just protein to build muscles. This is a reason why protein supplements and protein shakes are so popular. Consuming proteins more than the requirement is unlikely to gain muscle. It is essential to consume proteins, carbohydrates, and supplements like anavar only cycle within 2-3 hours after a workout session. Consuming extra high protein does not provide added benefits—instead, our body stocks up the additional proteins as fat.
As a result, keep a regular check on your intake and monitor the weight every fourth or fifth day. This will help in keeping track of the weight shift. Moreover, the incorporation of a protein diet, in this case, won’t make much difference. You have to train, monitor your diet, and incorporate proteins accordingly.
Myth 3 – You can get gigantic muscles only by training to the point of failure.
Gaining muscle doesn’t mean a person should train to the point of muscle failure. There is a reason why one should avoid working out to the tip of failure. If a person workouts to failure, they will need rest in between sets as the sessions would be more overtiring, and they will have no scheduled progression in the coming weeks or months. Studies state that a person doesn’t need to work out to the point of failure to gain muscle. A drawback to lifting to failure is that it is so challenging that we might have to decrease our training volume due to muscle inflammation, limiting the process of muscle gain. However, if a person still wants to workout to failure, they should do it during the last set.
Parallelly, there’s a difference between getting exhausted and burning yourself out. Remember, when it comes to getting exhausted while working out, your muscles are getting accustomed to your regime. However, with training to the point of failure, you are not giving muscles the much-required time to relax. In some cases, burning them down to the last point can lead to severe muscle injuries, which might put your health at risk as well. It may sound inspiring, but our bodies are not machines. Since every human body works differently, it is vital to keep everything in check while adhering to aggressive training.
Myth 4 – Muscle soreness is a sign of a good workout.
Many people believe that the more our body feels pain, the more we are training better. But it is not valid. Our muscles feel sore only when we train inappropriately. As per research, it is found that a person can build muscle without the occurrence of Delayed Onset Muscle Soreness (DOMS) or muscle swelling due to overtraining. Hence, we must not take soreness as a sign of how productively we are working out.
According to a 2012 study, it is possible to experience DOMS without the rise in muscle swelling markers. Hence, there is no proof of whether muscle harm corresponds to muscle soreness. One might experience no pain, while another person might experience more pain doing the same workout. Therefore, DOMS doesn’t depend upon muscle damage or the amount of hypertrophy. It largely depends on how your body receives every bit of training.
Myth 5 – Too much cardio ruins muscle gains.
Many gym trainers advise clients not to do cardio as it would interfere with their muscle gain goals. However, in reality, it is not valid. According to scientific research, cardio workouts like cycling don’t obstruct muscle strength and size gains. Too much cardio exercises can lead to muscle inflammation. And, when your muscles suffer, they need an adequate amount of time to heal. In such situations, sleep plays a vital role. A sound cycle can speed up muscle recovery along with healing affected areas.
Moreover, remember that muscle inflammation can lead to poor sleep cycles, which, in turn, can result in delayed muscle recovery. So, plan your sets accordingly and do not go overboard while training.
Muscle building, just like anything, is filled with myths and misconceptions. Hopefully, we busted out the significant myths that revolve around the entire process of developing and building muscle. Proper knowledge regarding muscle training and consistency leads to muscle gain, so be sure to remain focused on these elements. And never stop training!