Muscle Building: Myths and Facts
Muscle Building Myths and facts : Dream of chiselled abs and bulging biceps? While many have achieved these, loads more have failed in this delirious quest often pretty drastically (and by drastically, I mean devastatingly). Most of us are led along by tips and tricks from people who are barely even halfway there and therefore are fooled into following unscientific and illogical methods of muscle growth, often leading to little or no overall effect not to mention that such methods might even lead to permanent physical harm.
So what are some myths about muscle gain that have hindered your progress so far:
1.Who needs carbs?
Proteins are essential for bodybuilding yes but carbohydrates are required to give you the boost of energy and stamina to achieve your goal. Carbohydrates render the fuel required by your body to develop and sustain your growth.
A diet balanced with just the right amount of carbs is going to take you forward and enable you to perform the required exercises and train properly for a longer period of time.
Carbohydrates are most required when you are in the process of training (so as to replenish the energy) while protein is required before you hit the gym and after you come back. But excess carbohydrate intake will lead to fat development so just be careful.
2.Protein supplements are a must for muscle development
Though proteins are exceptionally helpful, consuming them in supplement form is not really essential for muscle development. Protein supplements are expensive and the same amount of nutrients can be gained from high protein foods i.e. Milk, soya, eggs, and meat. These give you the amount of amino acids you need for a perfect growth and you need not look beyond and elsewhere for your protein requirements.
Working out properly does not depend on how intensely or for how long you do a particular set of exercise but on the variety of exercises that you are able to perform. So don’t just stick to sit-ups, move to leg curls or lunges and the same goes for every body part you want to enhance.
4.The more the better
The myth goes that the amount of protein you consume after a workout is directly proportional to the amount of development you get. This is not correct, 20g of protein after training is usually enough for healthy muscle growth.
5.The slower the better
Lifting weights slowly to gain muscles is as stupid a myth as the one about doing pull-ups shortens your height (it really doesn’t). In reality, most experts suggest that the up phase of a lift should be performed as rapidly as possible. Slow lifting only leads to tedious workout sessions and not really helpful at all.
6.Consuming more protein leads to greater muscle mass
Though, again, true to some extent yet not entirely. Experts regard a protein intake greater than 0.95 to 1.25 g of protein per pound as a wasted consumption. In fact it is suggested that a person should consume 1.7g protein per kg of body weight for an adequate muscle mass and growth.
7.The heavier the better
Heavy weights are the way to go for a fast muscle build-up yet you need both heavy and lighter weights in tandem for perfect muscle building. You can shift from heavy to light so as to not over fatigue your arms and thus not ruin your workout with a lack of stamina.