The Modern Myths of Muscle Building: A Complete List Of Popular Fitness Myths Debunked
1) You Can’t Build Muscle Without Food And Water
You may have heard it before or not, but you’ll certainly hear it again. People often say “you can’t build muscle without food and water”.
They don’t really mean what they’re saying though.
People often think that if you don’t eat enough food and drink enough water, then your muscles won’t grow. However, there are many factors which influence how much muscle mass you actually gain.
There’s no doubt that the amount of calories consumed will affect your weight loss efforts, however, the truth is that it doesn’t matter how much you consume; it only matters whether or not you use those calories to fuel your training program.
If you train hard and lift weights, you’ll burn up all the calories you consume. If you don’t exercise at all, then your body will store away any excess calories.
So when it comes to building muscle mass, it’s not about how much food and water you consume; it’s about how much strength training and lifting weights you do!
2) You Should Only Use Heavy Weights
It’s a truth that you need to lift really heavy weights in order to gain a lot of muscle mass. It’s also a fact that lifting lighter weights will help you build muscle too.
And when I say lighter weights, I’m not talking about those little 5 lb dumbbells; I’m talking about weights in the range of 10-40 lbs.
Think about it this way: the heavier the weight, the fewer reps you can do. And the more reps you can do, the leaner and more muscular your muscles become.
That’s why sprinters have such lean bodies compared to powerlifters who have bulkier muscles which are stronger but not as lean.
However, since you’re reading this article, then it’s a good bet that you want to gain as much muscle mass as possible; and in order to do that you should focus on lifting weights which are heavier than 40 lbs.
3) Heavy Weights Are The Key To Building Muscle
While heavy weights are one of the keys to building muscle, they’re not the only factor. If they were, then people would only be able to lift really heavy objects such as cars and airplanes in order to build muscle.
Lifting heavy weights is only the first step to building muscle. To gain muscle, you also must eat enough food and get enough rest.
If you don’t, not only will you not gain any muscle, but you’re also at risk of getting hurt.
There’s another factor involved when it comes to building muscle mass and that’s your nervous system. Muscles don’t grow while you’re lifting weights; they grow after you’ve lifted the weights.
It’s during the recovery period (the time after you’ve lifted the weights) that your muscles actually start to grow back stronger. So that means that if you want to build muscle as quickly as possible, not only do you need to lift heavy weights, but you also need to get your nervous system fully charged so that it can send out the maximum amount of signals to the muscles you’re trying to build.
The key is to find the right balance between lifting heavy weights and your nervous system.
Sources & references used in this article:
The primitive subject of female bodybuilding: Transgression and other postmodern myths by M Ian – Differences: a journal of feminist cultural studies, 2001 – muse.jhu.edu
Bones: ancient men and modern myths by LR Binford – 2014 – books.google.com
The Holy Blood and the Holy Grail: Myths of scientific racism and the pursuit of excellence in sport by K Spracklen – Leisure Studies, 2008 – Taylor & Francis
Social Myths and Stereotypes by GA Sailes – African Americans in Sports, 2017 – books.google.com