Are any of these three Muscle Myths leaving you stagnant?
Go heavy!
Always eat plenty of protein
Track, count, rest, repeat. Repeat... repeat... repeat...
We've seen every single one of these myths refuted.
Read on to see if any of these are curbing your growth by following antiquated or oversimplified advice.
Myth #1: You have to go heavy.
Not always! Building muscle is founded on two main principles: Progressive overload and time under tension.
Going heavy is just one way to add more load to your muscles. Don’t believe us?
Which athletes have the most impressive quads and glutes?
Which athletes have the biggest shoulders?
Which athletes have tremendous calves?
Soccer players and catchers own the right to the best legs and glutes because they are constantly pushing their leg muscles for more and more performance and power. The body responds by giving them more.
The same can be said for swimmers and their shoulders or gymnasts and their calves. What the body trains for, the body gets.
Learn to use explosive and athletic force in short, repetitive lifts and your muscles will respond with growth.
Myth #2: You can't get muscles without tons of protein.
If this were the case, then how did the World's Strongest Man and our own trainer Shane get so hulkish via vegan diets?
There are 9 essential amino acids in your body. All are important to muscle growth; however, protein comes in lots of variety and forms.
Gram for gram, protein is the most filling and low calorie of the three macronutrients. Protein is slow to digest, packed with nutrients, and only 4 calories per gram. That means protein is a better weight loss tool than muscle-building aid.
For muscle building, however, most studies have shown that .7 grams of protein per pound of body weight is sufficient. Since we are lazy mathematicians, humans have oversimplified this over time to be 1 gram per lb. Realistically, however, a 150lb person has sufficient protein for muscle growth if he or she consumes 105 grams.
Carbs can be a friend to the tough muscle gainer and a foe to those on a weight loss venture. If you're trying to lose weight and gain muscle, go for 1 gram of carbs per pound. If you're struggling to gain weight, however, stick with .7 grams and load up on carbs to more easily achieve the needed calorie surplus for gains.
Myth #3: You have to track and count your reps and rest between sets.
Wait, what?. It can be difficult to wrap our minds around the idea that this isn't the best way to weight train, because it directly contradicts how many of us were taught to lift.
Traditionally, lifters are told to push/pull on the upper body Monday, Wednesday, and Friday with leg days in between. But what really happens is we skip most of the leg days and do 3 lazy sets of 10 on the other 3 days. This isn’t going to get you anywhere.
While you might think you are adding weight or reps week to week, it’s not driven by the same energy output, nor is your brain in the same place each time. Ask any of the trainers or MFS members that have been onboard for a year or more--they will tell you they have seen gains beyond what anyone ever expected.
Why? Because when you aren’t counting all the time, but instead being pushed by the trainer and your fellow classmates, you give 100% every single time.
It’s the 100% effort combined with progressive overload, increased time under tension, and muscle confusion that creates fast gains.
MyFitness Suites is the perfect place for personalized advice on muscle training and nutrition choices. Try a consultation with a registered dietitian nutritionist. Good food choices plus a personal training program will help you dodge more Muscle Myths.