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10 Muscle Building Myths Exposed

10 Muscle Building Myths Exposed As with anything in the health industry, there’s a lot of information out there about muscle-building. There are a number of people that claim to be experts that say one thing, then another expert will say the opposite. This has led to myths arising that simply aren’t true. Today, we’re going to bust some of those myths for you.

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Muhammad Faiq
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210 views11 pages

10 Muscle Building Myths Exposed

10 Muscle Building Myths Exposed As with anything in the health industry, there’s a lot of information out there about muscle-building. There are a number of people that claim to be experts that say one thing, then another expert will say the opposite. This has led to myths arising that simply aren’t true. Today, we’re going to bust some of those myths for you.

Uploaded by

Muhammad Faiq
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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10 Muscle Building Myths Exposed

10 Muscle Building Myths Exposed

10 Muscle Building Myths Exposed


As with anything in the health industry, there’s a lot of
information out there about muscle-building. There are a number
of people that claim to be experts that say one thing, then
another expert will say the opposite. This has led to myths arising
that simply aren’t true. Today, we’re going to bust some of those
myths for you.

Here are 10 muscle-building myths exposed:

1. More Protein = More Muscle


This is by far the biggest myth when it comes to building muscle.
People believe that because protein is necessary for building
muscle, the more protein you eat, the more muscle you will
build. However, the truth is that packing your diet with as much
protein as possible will not pack your body with more muscle
than you thought possible.

The truth is that protein is a necessary and important part of


building muscle, and you won’t build muscle efficiently if you’re
not getting enough protein. But the key here is “enough.” While
body builders and those trying to build muscle will need more
protein than the average person, they don’t need ridiculous
amounts, just more.

10 Muscle Building Myths Exposed


2. Carbs Don’t Help Build Muscle
As the focus with muscle-building is on protein, many people
believe that carbohydrates are unnecessary when it comes to
building muscle. The idea is that because muscle is made up of
protein, there’s no need for anything but protein when it
comes to increasing muscle mass. This leads many muscle
builders to skip out on carbs altogether.

Carbs are used by your body for energy, which means if you don’t
have them in your system when you go to build muscle, then
you’re going to have a difficult time performing the exercises you
need to build muscle. Of course you want to use them in
moderation, but a healthy helping of complex carbs before a
workout will help you reach your muscle-building goals.

3. You Need Supplements


This is one of the most common myths and it unfortunately keeps
a lot of people from even pursuing muscle-building because of
how expensive many supplements are. Many people have bought
into the idea that protein supplements and amino acid
supplements will provide your body with what it needs to build
muscle.

Let’s bust that myth. You don’t need fancy supplements in order
to build muscle. You just need to get enough protein, which you

10 Muscle Building Myths Exposed


can get from food. Choosing high-quality protein sources like
milk, eggs, and soy is an easy and inexpensive way to make
sure you’re getting enough protein to build muscle. Of course
most supplements will help, but you don’t actually need them.

4. More Reps = More Muscle


Although it would make sense that the more repetitions you do
in a set, the more muscle you will build, but this is actually a
muscle-building myth. This common belief has people stuck at
the gym for hours, doing as many reps and sets as they possibly
can in order to gain more muscle mass. However, there are
better ways they could be using their time.

Studies have shown that it’s actually muscle fiber activation that
leads to the muscles increasing in size and strength. There are a
few things that you can do to activate more muscle fibers. First
of all, you want to focus on complex moves that involve more
muscles. Secondly, lift more heavier weights rather than a lighter
weight more often and you’ll soon see those muscles bulk up.

5. Variety is the Key to Muscle Building


When it comes to muscle-building, many people believe that you
have to continue to spice up your routine and choose different

10 Muscle Building Myths Exposed


exercises in order to continue building muscle. The idea is that
once you’ve done a certain exercise for a while, you’ve done all
that you can with that movement and now have to find another
one to work that muscle from a different angle for more gains.

This myth couldn’t be further from the truth! As long as the


exercises you are choosing are good ones that engage a number
of muscles and activate plenty of muscle fibers, they will
continue to work for you. The other key is using proper form, and
continuing to add weight to make the exercise more difficult, not
doing a wide variety of exercises.

6. Crunches Will Zap Belly Fat


This myth goes beyond the idea that crunches will zap belly fat,
as many people believe that targeting a certain muscle group will
reduce fat in that area, whether it’s arms, legs, or even the chest.
The idea is that the fat in the target area gets burned during
exercise, and as the muscle gets worked, it “tightens” the area,
causing you to look slimmer.

This myth exists because self-proclaimed fitness experts don’t


know how the body actually works. What they miss is the fact that
as calories are burned during a workout, they are first pulled from
sugars in the bloodstream and then from fat all around the body.
That means that any exercise will help zap belly fat. And,

10 Muscle Building Myths Exposed


building muscle all over the body will help burn even
more calories and, therefore, zap fat.

7. Eat Fat = Get Fat


This is another common myth that leads anyone trying to gain
muscle to avoid eating anything with fat in it like it’s the plague.
This idea is a common one that reaches beyond the muscle-
building world. Although it seems to make sense that if you eat
fat, you will gain fat, the truth is that not all fat is created equal.
In fact, good fat will help you gain muscle.

By providing your body with a number of compounds that it


needs to function, including those that work to help you lose body
fat, foods like avocado and flax seed will help improve your
health. Bat fats, on the other hand, will contribute to overall poor
health, especially when eaten in excess. These include animal
fats, which is why lean protein sources are always encouraged.

8. No Stretching is Needed for Strength Training


It’s widely accepted that people need to stretch following a cardio
workout because their muscles have been repeatedly worked at a
fast pace. However, because muscle-building exercises are much
slower and workouts are typically shorter than a cardio session,

10 Muscle Building Myths Exposed


people think that they don’t need to stretch their muscles
afterwards.

If you don’t stretch after a strength training workout, you’re asking


for trouble. After all, your muscle has been contracted time after
time during the workout. If you don’t take time to stretch it out
afterwards so that it can relax and resume its normal shape, then
you could find yourself with a sore muscle the next day. So, do
yourself a favor and stretch after every workout.

9. Machines are Safer than Free Weights


Machines are considered by many to be safer than using free
weights like dumbbells and barbells because they help you keep
your body in the right position and there’s no risk of dropping
them. This has led many to get a gym membership as they
thought the weight set they had at home wouldn’t be enough for
them to build muscle.

The truth is there are pros and cons to both machines and free
weights. If used properly and with good form, free weights are
just as safe as a machine. A machine, on the other hand, if not
used properly, can do even more damage than free weights.
Machines are also extremely limited to certain movements
which can limit your ability to gain muscle while using them.

10 Muscle Building Myths Exposed


10. The ULTIMATE Muscle-Building Routine is Out There
For some reason, there are people that still buy into this myth
that there is one ultimate muscle-building routine that literally
anyone can use to build insane muscle mass. With this ultimate
routine, even the scrawniest guy can follow it and get
incredible results. However, it seems like if this routine existed,
we would have found it by now.

The reason this routine doesn’t exist is that every body is


different. Each person has a certain body type and a certain way
their body works when it comes to muscle-building. That means
that everyone has to find their own ultimate routine that works
for them and works with their body to build as much muscle mass
as they’re looking for.

Conclusion
Understanding the common muscle-building myths is an
important first step on your journey to being a more muscular
you. Once you know the truth, you can start applying the real
advice. Since many of the myths out there will actually hurt
you rather than help you, finding out what’s real and what’s not
will ensure that you start off on the right foot.

The best thing you can do for yourself before trusting anyone who
claims to be an expert on anything is to take some time to

10 Muscle Building Myths Exposed


consider if they truly know what they’re talking about, or if
they’re just looking to make a quick buck off of you. In most
cases, all it takes is a little common sense and some research to
be able to know for yourself what’s a myth and what’s fact when
it comes to muscle building.

10 Muscle Building Myths Exposed


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10 Muscle Building Myths Exposed

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