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Debunking Muscle Building Myths

By Russ Hollywood
While there are many myths surrounding how to build muscle, there are five which stand out more than most. Today we will be looking at each of these popular theories and examining why they are simply not true.

How many workouts should you do per week? Should women lift weights or stick to cardio? These are questions you’ll commonly hear in most gyms but most people never find out the facts on these subjects, such is the level of confusion surrounding fitness in general.

If your goal is to build lean muscle and obtain a toned physique you can begin by getting rid of some of the most popular fitness myths which stand in your way. These myths prevent thousands of potentially great physical specimens from reaching their goals and can be rectified very easily. []

1) Should females do resistance training?

Thanks to stereotypes developed in the mid eighties, lots of women are afraid to venture into the free weights section of their local health club. They need not be afraid. If a lady wanted to bulk up she would need to supplement with testosterone pills and eat an awful lot of calories per day, so you needn’t worry about obtaining a bodybuilding physique unless you actually want to. Free weights are vital for getting leaner and the also improve weight loss results dramatically, too.

2) How important are supplements?

Too many people get caught up in the hype surrounding the latest supplements and they place far too much importance on them. You’ll see them in the gym after a workout, acting as if they can ‘feel it going into their muscles’. They’re looking for a miracle product, which does not exist. Prioritize your diet and workout program, then use supplements as an added benefit to push results further.

3) Which workout frequency is best for results?

Contrary to popular opinion, more does not always mean better. This is particularly true when it comes to exercise. In fact, gym newcomers should not train more than three times per week for maximum results. Those rest periods are as important as the training itself, so be careful not to neglect them. Once you feel ready to step things up try alternating onto a two day split routine, focusing on each muscle a little bit more and hitting different body parts on different days of the week.

4) Is diet crucial to success or not?

Many people have their own opinions on whether diet is more important than exercise or the other way around, but the truth is they are both vital to your success. It’s like trying to figure out whether fuel is more important than your car, it’s a pointless argument because they need each other to get the best from both sides. If you think you can achieve success without watching what you eat, this approach will catch up to you very quickly.

5) What number of calories should you consume to reach your goals?

When it comes to calories there are two common mistakes made. Either you are eating too many or too few. Most people who eat too few are doing so because they want to lose weight, but they don’t realize that they are forcing their body into starvation mode. Basically, it is hanging onto every gram of fat it can in order to feed itself because it’s not getting enough nutrition. A good system for those who want to build muscle is to multiply your goal body weight (in pounds) by 15. Those who want to tone up should multiply by 12 and those looking to drop weight quickly and effectively should multiply by 10. This will give a good ball park figure to aim for each day with regards to each individual goal.

These 5 myths are common in most gyms around the wold and you will continuously see people making the same mistakes over and over again. Most people who want to find out how to build muscle simply don’t know where to turn and are often misled by such myths because, more often than not, the loudest voice in the gym wins. However, when you look at the science on each subject discussed today you will notice that these common myths are very easily debunked.

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Debunking Muscle Building Myths

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