Protein is not the only vital nutrient needs for muscle growth—carbs are vital as well. True, they do not act building blocks for muscle increase, but they do fuel the muscles and allow them to work properly. Energy is needed for the performance of strength and resistance exercises and carbohydrates are one major source of that energy.
2. Amino acids and protein supplements are more effective than the protein found in food when it comes to building muscle.
There is no evidence that muscle-building is affected by the way in which one intakes protein, be it supplement or real food. It is important to consume high-quality sources of protein, like milk, soy, eggs, and meat, but taking them in supplement form is not necessary. Additionally, those supplements can be very expensive, so eating the actual food will be much cheaper.
3. The body needs large amounts of protein in order to build muscle.
It is important to take in enough protein for protein synthesis, which builds muscle, but the amount that is needed is far less than what most might think. Strength athletes are advised to eat 1.7g/kg of body weight every day, which is achievable through most people’s regular diet.
4. Stretching prevents injuries.
Stretching increases flexibility, but the majority of injuries occur within one’s normal range of motion, where flexibility is not a factor. What decreases the chances of injury are a good warm up that gradually increases the flow of blood and readies the muscles for training. Strethcing is generally a part of a warm up, but it is not what is decreasing the likelihood of injury.
5. Always use free weights during workouts.
Free weights are for experienced individuals who already have a great deal of muscle mass. Novices, those who are just starting out, and those who simply lack the strength to use free weights effectively, will see results using a machine. As they gain more experience, however, switching to free weights is a good idea—it should just not be the first step.
6. Lifting at a slow pace builds incredibly large muscles
Slow lifting only does one thing, and that is prolong workouts. In fact, a recent study showed that those whose used a 1-second up and 1-second down phase burned 71% more calories than those who used a 5-second up and 10-second down phase.
7. Muscles turns to fat if an individual stops lifting
Muscle and fat cannot turn into one another. Muscle can help burn fat, but they don’t turn into fat if one stops lifting.
8. Results are only gained by lifting heavy weights.
Doing more repetitions with lighter weights is just as effective as lifting heavy weights for a fewer number of reps. The key is to work the muscles until they are fatigued. You should focus on squeezing the muscle and the top of the contraction.
9. One must lift every day in order to see results.
In fact, the opposite is actually true for most people. Overtraining can cause injury. The key is to find the workout routine that bests fits you; this may mean lifting every day or just three times a week.
10. Weightlifting can cause high blood pressure.
Actually, weightlifting can help lower blood pressure. Two to three workouts a week is enough to start seeing results.
Domonell, Kristen (2014) The 8 Biggest Myths About Weightlifting – Debunked. Available from: http://dailyburn.com/life/fitness/weightlifting-myths-debunked/.
Quill, Scott. 7 Muscle Myths. Available from: http://www.active.com/fitness/articles/7-muscle-myths.
Tupper, Naomi (2013) 10 Myths and Truths about Muscle Building. Available from: http://www.caloriesecrets.net/ten-myths-and-truths-about-muscle-building/.