Weight Training Myths - A Look at The Most Common Weight Training Myths
Lets take a quick look at some of the most common weight training myths that constantly surround the world of weight training. Steer clear of these myths and you'll maximise your gains in no time!
The more you work out the more muscle you will grow
This is one of the most common weight training myths that are believed by most people who are new to the world of weight training. This is understandable but is in no way true and let me explain why. Working Out Consistently Is A Very Bad Idea especially if you’re working the same muscle group more than once a week. Many people who are new to weight lifting and fitness routines will attempt to do too much too soon. This will eventually tire your body out and will cause you to lose the will and motivation to workout.
Working each muscle group more than once a week does not give your muscles enough time to recover and grow and will hinder your progress as a result. Remember, completing more reps or lifting more weight for your next workout will be much harder if not impossible, if your muscles have not had the chance to fully recover from your previous workout. To sum up, the more you workout the more muscle you will grow is a classic weight training myth so dont believe all the hype. Stick to a sensible routine that works your muscles hard and then let them rest. Your body will thank you for it and you will see far better results.
Supplements are bad for you
This weight training myth is not necessarily true. There are a number of Safe Supplements out there that I would actually recommend you use. These are multi-vitamins, EFA (Essential Fatty Acids) and protein powders. These are great additions to any diet even if you’re not participating in a weightlifting routine. All three are completely safe and help the body to meet daily allowances of certain nutrients. There are a few others I would recommend but these are really the basic ones.
Higher reps will build muscle
It is good if you can complete a high number of reps with a certain weight however, if your wanting to Get Bigger And Stronger you should ditch high reps and increase the amount of weight you lift. Complete reps in the range of 5-12 with a weight you feel comfortable with. When you can complete 3 sets within this rep range you can then increase the weight you are lifting and once again attempt to complete 3 sets within the 5-12 rep range. This method of training is known as progressive overload and is the most effective way to pack on muscle size and strength.
The longer you workout for the better
This is not true. It is bad for your body to workout for long periods of time and would therefore recommend you stick to a 45-60 minute timeframe. This way you can give 100% effort during your workouts whilst staying fully hydrated. Making your workouts last between 45-60 minutes will also help keep you focused throughout your workouts.
Between sets you should rest as little as you can
If your main goal is to burn fat then smaller rest breaks between sets are needed. However, when looking to build muscle, you should look to rest from anywhere between 90 seconds and 3 minutes. Ignore this weight training myth and give your muscles a chance to partially recover from the beating its just took. This will help you perform better on your next set. I’m not saying that resting for only 45 seconds or a minute is bad, but if you don’t feel your muscles are going to be able to handle much more during the next set its best to give them a longer break.
Machines help build more muscle than free weights
Many Gyms are now equipped with the latest exercise machines. Many believe that these machines are more effective at building muscle than free weights. This is not true. It’s a common gym myth. Free hand weights are far more effective at building muscle as they force your muscles to control the entire movement of the weight. On the other hand, machines control the direction of movement and therefore allow your muscle to do less work. People also think that machines will give you a more trimmer, defined look as they focus on one specific area of the muscle which again is not true.
Machines can still be used in your routine as they can be useful for exercises such as the Tricep Pressdown and Leg Raises but the majority of your exercises should be targeted upon using free weights rather than machines.
If you stop working out your muscle will turn to fat
Weight training myths such as this one will never go away. Many people believe its true but believe me, it is not humanly possible for muscle to turn into fat. Just because you stop using something does not mean it is going to turn into something else. Once muscle has been built in the body, your body then believes that this muscle is needed to help survive and handle day to day activities. This means that once you stop working out, your body will soon work out that it no longer requires this extra muscle to cope with normal day to day activities. As a result, your body will breakdown and shrink any un-needed muscle that the body has stored. It still takes time for this to happen but Muscle Does Not Get Turned Into Fat.