It’s always good to research about ways to efficiently build muscle. Although the fitness industry is full of scientific reasonings there are also a plethora of misconceptions and false opinions that force people like us to stand between crossroads. Due to things being obscure, many steer clear from some of the most important factors that help build muscle. I personally have mentioned the most bizarre myths of muscle building and reasoned as to why they are important for maximum gains.
Following are the ‘myths of muscle building’ and why you should not believe them, which I will explicate one by one.
1. You can’t lose fat and build muscle at the same time
This is one of the most common myths you might have come across when relating to fat loss or gaining muscle. Yes, it’s a myth!
It turns out that you can burn fat and gain muscle at the same time. Through scientific research and from a nutritional perspective, one requires a caloric deficit diet to lose fat. However, this does not mean that you need excess calories to gain muscle. Also, the stored fats in your body are energy reserves that can be used to build muscle. Great, isn’t that?
Don’t get cocky yet. You need to understand the science behind this. Fat is fat and muscle is muscle. Neither can be transformed from one form to the other. However fat burning process produces fuel to aid muscle growth. Research shows that the greater the fat percentage in your body, the higher are the chances of muscle growth aid. Your body produces fuel from stored fats and not from calories ingested, unless otherwise. This simply means that fat and muscle correlate, the more fat and less muscle you have, greater are the chances for your fat to burn while developing muscle.
So, if you plan on trading weight training for a full-time cardio/HIIT session, stop right there. Use your fat, manipulate it to develop muscle whilst getting rid of it. Consider yourself luckier than lanky chaps! You’ll have a comparatively easier (again, don’t get cocky!) time building muscle. Go on then.
2. Ideal repetition range is 8-12
Logically speaking, no myth is as preposterous as this one. You possibly cannot allot a specific number for training purposes for everyone. Each body is different, wears and grows at different paces. There is no magical rep range for training.
The primary purpose is to work your muscles to the point they cannot lift/push/pull anymore and not from 8 to 12 reps. This is called as muscle failure. Good muscle failure engenders good muscle hypertrophy, provided an appropriate diet is taken. Mechanical tension, muscle damage and metabolic stress are the three keys to developing muscles and to make the most gains out of your workout.
So, to attain maximum mechanical tension, you can either take heavy weights and do lesser repetitions or medium weight and more repetitions until you feel completely worked (not sore). Both work in the same manner. Although what will help is a mixture heavy weight-less reps and medium weight-more reps in a single workout for both volume as well as increasing muscle strength.
Remember that your goal is to stress your muscles and not the number of repetitions you do. Some might achieve this in 5 repetitions and some in excess of 20. Anything is perfect for you if you reach muscle failure. Gauge yourself and work accordingly, because only you can control your gains.
3. Protein supplements increase the size of muscles