4 Harmful Muscle-Building Myths Uncovered

Muscle-Building Myths Uncovered

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Body-building and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need. If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased blood flow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being “muscle bound” and “bulky”. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must “feel the burn!”

This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

Alcohol & Exercise

A Lost Cause?

On Friday afternoon after you leave work, you probably think about going out and having a few drinks with friends to relax and wind down.  Even though you may think you deserve to go out and have a few drinks, there are some things that you should certainly keep in mind. Like any other day, tomorrow is going to be a day for exercise, and since you are exercising on a regular basis, a few drinks of alcohol won't really hurt anything, right?  Before you decide to rush out to the local bar, there are a few things below that you should think about before you make your choice about going out to drink some alcohol. Research has proven that even small amounts of alcohol with increase muscular endurance and the output of strength, although these types of benefits are very short lived.  After 20 minutes or so, the problems will begin to surface.  All of the negative side effects associated with alcohol will easily outweigh any possible benefits that it can have.   No matter how you look at it, alcohol is a poison that can really harm your body if you aren't careful. The negative side of alcohol can reduce your strength, endurance, aerobic capability, recovery time, ability to metabolize fat, and even your muscle growth as well.  Alcohol will also have an effect on your nervous system and brain.  If you use it long term, you can cause severe deterioration of your central nervous system.   Even with short term use, nerve muscle interaction can be reduced which will result in a loss of strength. Once alcohol reaches the blood cells, it can and probably will damage them.  With alcohol users, inflammation of the muscle cells is a very common thing.  Over periods of time, some of these cells that have been damaged can die which will result in less functional muscle contractions.  Drinking alcohol will also leave you with more soreness of your muscles after you exercise, which means that it will take you a lot longer to recuperate. 1   Alcohol will also have many different effects on your heart and circulatory system as well.  When you drink any type of alcohol, you may begin to see a reduction in your endurance capabilities. Any time you drink, your heat loss will increase, due to the alcohol simulating your blood vessels to dilate.  The loss in heat can cause your muscles to become quite cold, therefore become slower and weaker during your muscle contractions. Drinking alcohol can also lead to digestive and nutrition problems as well.  Alcohol causes a release of insulin that will increase the metabolism of glycogen, which spares fat and makes the loss of fat very hard.  Due to alcohol interfering with the absorption of several key nutrients, you can also become anaemic and deficient with B type vitamins. Because your liver is the organ that detoxifies alcohol, the more you drink, the harder your liver has to work.  The extra stress alcohol places on your liver can cause serious damage and even destroy some of your liver cells. Since alcohol is diuretic, drinking large amounts can put a lot of stress on your kidneys as well. During diuretic action, the hormones are secreted. This can lead to heightened water retention and no one who exercises will want this to happen. If you must drink alcohol, you should do it in moderation and never drink before you exercise, as this will impair your balance, coordination, and also your judgement.  Think about your health and how you exercise - and you may begin to look at things from a whole new prospective.

7 Reasons Why Your Muscles Stop Growing & How To Get Muscle To Grow Again!

7 reasons why                 Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.
  • You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.
  • You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.
  • You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.
  • You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability.
  • You do not change your workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.
  • You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.
  • You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.
There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average body-building beginner.