10 Muscle Building Myths Exposed

10 Muscle Building Myths Exposed

10 Muscle Building Myths Exposed

As with anything in the health industry, there’s a lot of
information out there about muscle-building. There are a number
of people that claim to be experts that say one thing, then
another expert will say the opposite. This has led to myths arising
that simply aren’t true. Today, we’re going to bust some of those
myths for you.

Here are 10 muscle-building myths exposed:

1. More Protein = More Muscle

This is by far the biggest myth when it comes to building muscle.
People believe that because protein is necessary for building
muscle, the more protein you eat, the more muscle you will build.
However, the truth is that packing your diet with as much protein
as possible will not pack your body with more muscle than you
thought possible.

The truth is that protein is a necessary and important part of

building muscle, and you won’t build muscle efficiently if you’re
not getting enough protein. But the key here is “enough.” While
body builders and those trying to build muscle will need more
protein than the average person, they don’t need ridiculous
amounts, just more.

10 Muscle Building Myths Exposed

2. Carbs Don’t Help Build Muscle
As the focus with muscle-building is on protein, many people
believe that carbohydrates are unnecessary when it comes to
building muscle. The idea is that because muscle is made up of
protein, there’s no need for anything but protein when it comes
to increasing muscle mass. This leads many muscle builders to
skip out on carbs altogether.

Carbs are used by your body for energy, which means if you don’t
have them in your system when you go to build muscle, then
you’re going to have a difficult time performing the exercises you
need to build muscle. Of course you want to use them in
moderation, but a healthy helping of complex carbs before a
workout will help you reach your muscle-building goals.

3. You Need Supplements

This is one of the most common myths and it unfortunately keeps
a lot of people from even pursuing muscle-building because of
how expensive many supplements are. Many people have bought
into the idea that protein supplements and amino acid
supplements will provide your body with what it needs to build
muscle.

Let’s bust that myth. You don’t need fancy supplements in order
to build muscle. You just need to get enough protein, which you

10 Muscle Building Myths Exposed

can get from food. Choosing high-quality protein sources like
milk, eggs, and soy is an easy and inexpensive way to make sure
you’re getting enough protein to build muscle. Of course most
supplements will help, but you don’t actually need them.

4. More Reps = More Muscle

Although it would make sense that the more repetitions you do in
a set, the more muscle you will build, but this is actually a
muscle-building myth. This common belief has people stuck at
the gym for hours, doing as many reps and sets as they possibly
can in order to gain more muscle mass. However, there are
better ways they could be using their time.

Studies have shown that it’s actually muscle fiber activation that
leads to the muscles increasing in size and strength. There are a
few things that you can do to activate more muscle fibers. First of
all, you want to focus on complex moves that involve more
muscles. Secondly, lift more heavier weights rather than a lighter
weight more often and you’ll soon see those muscles bulk up.

5. Variety is the Key to Muscle Building

When it comes to muscle-building, many people believe that you
have to continue to spice up your routine and choose different

10 Muscle Building Myths Exposed

exercises in order to continue building muscle. The idea is that
once you’ve done a certain exercise for a while, you’ve done all
that you can with that movement and now have to find another
one to work that muscle from a different angle for more gains.

This myth couldn’t be further from the truth! As long as the

exercises you are choosing are good ones that engage a number
of muscles and activate plenty of muscle fibers, they will continue
to work for you. The other key is using proper form, and
continuing to add weight to make the exercise more difficult, not
doing a wide variety of exercises.

6. Crunches Will Zap Belly Fat

This myth goes beyond the idea that crunches will zap belly fat,
as many people believe that targeting a certain muscle group will
reduce fat in that area, whether it’s arms, legs, or even the chest.
The idea is that the fat in the target area gets burned during
exercise, and as the muscle gets worked, it “tightens” the area,
causing you to look slimmer.

This myth exists because self-proclaimed fitness experts don’t

know how the body actually works. What they miss is the fact
that as calories are burned during a workout, they are first pulled
from sugars in the bloodstream and then from fat all around the
body. That means that any exercise will help zap belly fat. And,

10 Muscle Building Myths Exposed

building muscle all over the body will help burn even more
calories and, therefore, zap fat.

7. Eat Fat = Get Fat

This is another common myth that leads anyone trying to gain
muscle to avoid eating anything with fat in it like it’s the plague.
This idea is a common one that reaches beyond the muscle-
building world. Although it seems to make sense that if you eat
fat, you will gain fat, the truth is that not all fat is created equal.
In fact, good fat will help you gain muscle.

By providing your body with a number of compounds that it

needs to function, including those that work to help you lose body
fat, foods like avocado and flax seed will help improve your
health. Bat fats, on the other hand, will contribute to overall poor
health, especially when eaten in excess. These include animal
fats, which is why lean protein sources are always encouraged.

8. No Stretching is Needed for Strength Training

It’s widely accepted that people need to stretch following a cardio
workout because their muscles have been repeatedly worked at a
fast pace. However, because muscle-building exercises are much
slower and workouts are typically shorter than a cardio session,

10 Muscle Building Myths Exposed

people think that they don’t need to stretch their muscles
afterwards.

If you don’t stretch after a strength training workout, you’re

asking for trouble. After all, your muscle has been contracted
time after time during the workout. If you don’t take time to
stretch it out afterwards so that it can relax and resume its
normal shape, then you could find yourself with a sore muscle the
next day. So, do yourself a favor and stretch after every workout.

9. Machines are Safer than Free Weights

Machines are considered by many to be safer than using free
weights like dumbbells and barbells because they help you keep
your body in the right position and there’s no risk of dropping
them. This has led many to get a gym membership as they
thought the weight set they had at home wouldn’t be enough for
them to build muscle.

The truth is there are pros and cons to both machines and free
weights. If used properly and with good form, free weights are
just as safe as a machine. A machine, on the other hand, if not
used properly, can do even more damage than free weights.
Machines are also extremely limited to certain movements which
can limit your ability to gain muscle while using them.

10 Muscle Building Myths Exposed

10. The ULTIMATE Muscle-Building Routine is Out There
For some reason, there are people that still buy into this myth
that there is one ultimate muscle-building routine that literally
anyone can use to build insane muscle mass. With this ultimate
routine, even the scrawniest guy can follow it and get incredible
results. However, it seems like if this routine existed, we would
have found it by now.

The reason this routine doesn’t exist is that every body is

different. Each person has a certain body type and a certain way
their body works when it comes to muscle-building. That means
that everyone has to find their own ultimate routine that works
for them and works with their body to build as much muscle mass
as they’re looking for.

Conclusion
Understanding the common muscle-building myths is an
important first step on your journey to being a more muscular
you. Once you know the truth, you can start applying the real
advice. Since many of the myths out there will actually hurt you
rather than help you, finding out what’s real and what’s not will
ensure that you start off on the right foot.

The best thing you can do for yourself before trusting anyone who
claims to be an expert on anything is to take some time to

10 Muscle Building Myths Exposed

consider if they truly know what they’re talking about, or if
they’re just looking to make a quick buck off of you. In most
cases, all it takes is a little common sense and some research to
be able to know for yourself what’s a myth and what’s fact when
it comes to muscle building.

10 Muscle Building Myths Exposed

Brought to you by plrdatabase.net

10 Muscle Building Myths Exposed

 5 Must-Have Foods When Muscle Building

When you’re working on building muscle, there are two aspects that you need to consider: what you are
doing with your body and what you are putting in your body. Even if you’re doing everything right in the
gym, if you pick up a double cheeseburger and large fries on the way home, you’ll be undoing
everything. Fortunately, there are a number of great foods to choose from for muscle building.

Here are 5 must-have foods when muscle building.

1. Fish
One of the things that makes fish an outstanding food for muscle building is it is packed with protein.
Salmon, for example, boasts 25 grams of protein for every 100 grams of fish. This will help you quickly
and easily reach your daily protein goals.

The other aspect of fish that helps you build muscle is that it contains high levels of monounsaturated
fats as well as omega-3 fatty acids. Both of these healthy fats will help you get the energy you need and
help keep your body healthy.

2. Whole Eggs
Don’t give in to the misconception that egg yolks are bad for you and skip them. The truth is that egg
yolks are packed full of the protein that you need to rebuild those muscles. In fact, there are about 6
grams of protein in each egg, so a couple for breakfast will give you a good amount.

What really makes eggs a great source of protein is the type of protein it contains. It’s got what’s called
a high biological value, which means your body uses it more efficiently than other types of food, so you
know it’s doing plenty of muscle building for you.

3. Chicken
Another great source of protein is chicken. For every 100 grams of chicken, you get a whopping 31
grams of protein, allowing you to eat as much as you want without worrying about filling out your
calorie count without gaining anything from it.

Chicken is also great because it’s a lean meat, meaning it contains a low amount of fat. Saturated fats
that come from animal are unhealthy and should be avoided with healthy unsaturated fats taking their
place in the calorie count. This diverse meat can easily show up in a number of healthy dishes.

4. Lean Ground Beef

When it comes to the red meats, many people tend to stay away from them because of the high fat
content, they have a lot to offer as far as protein, so choosing a lean ground beef will help you benefit
from the 21 grams of protein per 100 grams of beef.
What makes the extra fat worth it when it comes to ground beef is the other vitamins and minerals it
contains which are essential for muscle growth. Zinc, iron, and vitamin B12 all contribute to muscle
growth, and this red meat is loaded with them.

5. Almonds
If you’re looking for a plant-based source of protein that also makes a great snack, then almonds are the
way to go. These delicious nuts have 8 grams of protein in every ¼ cup, which is even more than eggs.
They also contain a high amount of magnesium that helps your body use protein for muscle growth.

Almonds also will help you get in your healthy fats for the day as they are filled with monounsaturated
fats. These fats will help you feel healthier and can actually help lower your risk of developing heart
disease among other things.
 The 3 Best Exercises for Building Lean Muscle

If you’re sick and tired of looking ‘average’, at least in your own mind, then it might be time for you
to get in the gym and do something about it. Many of us would give anything to have a lean,
muscular, aesthetic physique that a Greek God himself would be envious of. As you know, in order
to build muscle, burn fat, and make any kind of improvement to your physique at all, you need to be
willing to put the hard work in at the gym. How many of you out there can honestly say that the
exercises and routines that you are following are yielding the results you were hoping for? If lean
muscle is your primary goal, you need to know which exercises to perform. That’s where we come
in. Below you will find 3 of the best exercises for building lean muscle.

Barbell bench presses

When it comes to building lean muscle, the barbell bench press is, without question, one of the most
beneficial exercises you could ever wish for. The barbell bench press is a compound exercise, which
basically means that it works multiple muscle groups at once. Primarily it targets the pectoral
muscles, but on top of that it has works the triceps, the delts, and even your core stabilizer muscles.
Proven to add thickness and definition to the chest, barbell bench presses, either on a flat, incline, or
decline bench, are ideal. To perform this exercise:

 Lay on a flat bench and arch your back very slightly, while pinching your shoulder blades
together.
 Next, place your hands onto the bar with a grip just wider than shoulder width.
 Lift and un-rack the bar carefully, and then slowly lower it down gently until it grazes your
upper chest, making sure not to bounce it.
 Hold for a second and extend your arms, lifting the bar back into the air and repeating for as
many reps as required.
 After several reps you should begin to feel a deep stretch in your chest.

Military presses –
If you’re looking to build lean muscle on and around your shoulders and upper back, military presses
are perfect. These are another compound exercise that targets many muscles in the upper-body.
What’s more, they can be performed seated or standing. To perform standing barbell military
presses:

 Take a barbell and place it onto a squat rack roughly shoulder height.
 Next, stand under the bar, grip it around 2 inches wider than shoulder width, keep your
head straight, and lift the bar off.
 Now, slowly press the barbell up over your head, making sure to keep your head straight, as
if you were trying to make a double chin.
 When the elbows are fully extended, hold for a second, and slowly lower the weight back
down to shoulder height, and repeat for as many reps as needed.
Squats –
Finally, if it is lean muscle mass you want to build, you can’t forget squats. Squats target your glutes,
hamstrings, quads, and even your calves slightly and they are the perfect lower-body compound
exercise. To perform barbell squats:

 Place a barbell onto the rack so that it is roughly 2 inches below shoulder-height.
 Next, place your hands roughly 8 inches wider than your shoulders while gripping the bar,
and slowly stand underneath it.
 Stand so that the bar rests on your traps, making sure it is well away from your neck.
 Squeeze your shoulder blades together and slowly stand up with the bar resting on your
upper back.
 Now, take a step back and slowly squat down until your knees form an at least 90 degree
angle.
 Hold for a second, keep your head up straight, and slowly stand back up.
 Repeat the process for as many reps as required before safely re-racking the bar in the squat
rack.
 Training Frequency & Rest Days

When it comes to muscle-building, how often you train and how often you rest are just as important as
what you do when training and exercising. This is because the actually muscle-building part of the
process happens not in the gym, but when you’re resting. During exercise, muscles are strained and
slightly torn. During recovery, they are rebuilt to be bigger and stronger than before.

Training Frequency
You should be doing some type of exercise every single day. Even on your rest days, it’s important to do
something active to keep your whole body moving and healthy. However, you don’t want to focus on
the same muscle or muscle group too close together because this can lead to muscle soreness or even
injury. That’s why having a training schedule is vital to your success as a muscle-builder.

Here are a couple of sample training schedules that will help you avoid working the same body part too
close together:

5-Day Split
This type of training schedule has you focus on a different muscle group every day for 5 days, then take
2 days to rest. Most muscle-builders that follow this schedule group muscles this way: back and abs,
legs, arms, chest, and shoulders. What’s nice about this is that you can push yourself further with each
muscle group since it has a full week to recover. However, it does require commitment.

3-Day Split
This exercise schedule involves splitting the muscle groups into three days. You can then do them spread
out over the course of a week with rest days in between, or you can do them twice in a week and have
only one day to rest. Typically, you will divide the muscle groups as follows: shoulders, chest, and
triceps; biceps and back; and legs.

Whole Body Split

With this routine, you will only work out 3 days every week, which makes it great for someone with a
busy schedule. This works because you do exercises for every part of the body every day you work out,
and then have rest days in between. The downside to this is that you won’t be able to push individual
areas too hard since you don’t have as much recovery time for each muscle.
Rest Days
What you do on your rest days will determine how successful your exercises are, since this is when
muscle building really occurs. If you don’t work just as hard on your body on these days, then you run
the risk of missing out on muscles being built up. For that reason, it’s vital to keep your muscle-building
goals always in the forefront of your mind.

The first thing you need to do on rest days is continue eating well. You need to be getting a good
balance of protein, fat, and carbs every day in order to have the energy you need to work out and the
nutrients you need for your body to grow your muscles. You should also be doing some light exercise to
keep your blood flowing and your muscles moving but without straining them.