Myths Revolving Muscle Building
1 - If you eat a low fat diet, you cannot get fat.
If you surpass your energy needs, you will still get fat. However, consuming a diet high in fat will add the weight faster. Fat has nine calories per gram compared to carbohydrates or proteins, which have 4 calories per gram. It also takes fewer calories to absorb the energy in fat than it does to absorb a similar quantity of carbohydrates by weight. Therefore, fat calories get stored more readily than calories from carbohydrates. However, carbohydrates and proteins have calories too. Hence, taking in too much of these will also get you fat.
2 - In order to get a large physique, you need to consume a lot of calories.
High calorie diets will definitely lead to you getting positively large. Unless you are someone who has a high metabolism, you will only be saving any extra calories that you do not burn and turn it into fat. Scientists have shown that all but 35% of the newest tissue generated due to calorie-dense regimens is actually adipose tissue. Only 20% of the added weight from high calorie consumption is lean muscle mass.
Therefore, if your desire is to get large, lean-muscles, then very-high-calorie meals are not for you.
Making sure that protein does not break down seems to be the most applicable element in determining muscle growth. Research has found that build-up of fatty tissue through over-eating may actually stimulate muscle breakdown. Moreover, additional fat has a drastic affect on your hormonal balance. For instance, insulin, which regulates the separation of the protein components into amino acids in the human body, is unable to function properly when overeating is continuously practiced.
3 - You do not need steroids to get as huge as the models and professionals in bodybuilding magazines.
Bodybuilding supplement companies support numerous magazines. So it is necessary for them to claim that you do not need steroids to build muscles. Professional body-builders, without exception, take steroids in some form or the other. The transparent skin and increased level of muscularity are very likely the result of hormone manipulation.
Regardless, you should not use that as a reason to abandon your bodybuilding objective. You can almost certainly build significant muscle mass if you train properly, follow a nourishing dietary regimen, and make sure to get sufficient rest.
One thing to remember about bodybuilding at the competitive level is that steroids are almost always a necessity. However, it is entirely possible to get the type of physique that will bring respect and admiration from both sexes.
4 - You will build muscle faster if you workout more.
Ninety-five percent of professional bodybuilders will tell you that the largest blunder they made was over training. When you give a particular muscle group a good workout, you are tearing the muscle down in order to build it back up so you need to give those muscles a chance to heal. If you over train, you may end up losing muscle or attain no muscle growth. When your workouts are sufficiently intense, it can be harmful to train daily. It can take 5-10 days to recover when you exercise a body part to complete muscle break down.
Working another part of your body the next day can still lead to over training. You will actually inhibit your muscle growth progress if, for example, you work your quadriceps to failure one day and then try to do some heavy bench presses the very next day. After a hard workout of the leg, the human body starts the process of recovery from the blow it has received by the workout.
Unless you take some drug to help you deal with the catabolic operations working in your body, you cannot rely on your system to recuperate from a difficult workout by the next day. Rest after each training session and make recuperation a part of your workout routine.
5 - You will get better results by working out longer.
Research has proven that you can work a single muscle group with just one set, as long as your workout incorporates several muscles and takes them to ischemic rigor. The muscle fibers harden instead of relaxing after they contract. This causes microscopic tearing of the muscles. Hypertrophy is an example of an adaptive process in reaction to stress like this.
You can achieve muscle hypertrophy by performing drop or breakdown sets. Rep out, lower the weight, then do more reps until you are unable to do more. You can also try to get the maximum amount of reps, followed by 10 more reps. You give yourself a little bit of a break when you lock out the weight-bearing joint, but do not actually put the weight down. In other words, you will need to greatly increase both your discomfort and energy levels.
If you can definitely work your muscles like stated above, there is not much benefit in doing an additional set. One of the exceptions would be to work on regions of the body with distinct geographical areas, like the back, legs or chest. - 17268
If you surpass your energy needs, you will still get fat. However, consuming a diet high in fat will add the weight faster. Fat has nine calories per gram compared to carbohydrates or proteins, which have 4 calories per gram. It also takes fewer calories to absorb the energy in fat than it does to absorb a similar quantity of carbohydrates by weight. Therefore, fat calories get stored more readily than calories from carbohydrates. However, carbohydrates and proteins have calories too. Hence, taking in too much of these will also get you fat.
2 - In order to get a large physique, you need to consume a lot of calories.
High calorie diets will definitely lead to you getting positively large. Unless you are someone who has a high metabolism, you will only be saving any extra calories that you do not burn and turn it into fat. Scientists have shown that all but 35% of the newest tissue generated due to calorie-dense regimens is actually adipose tissue. Only 20% of the added weight from high calorie consumption is lean muscle mass.
Therefore, if your desire is to get large, lean-muscles, then very-high-calorie meals are not for you.
Making sure that protein does not break down seems to be the most applicable element in determining muscle growth. Research has found that build-up of fatty tissue through over-eating may actually stimulate muscle breakdown. Moreover, additional fat has a drastic affect on your hormonal balance. For instance, insulin, which regulates the separation of the protein components into amino acids in the human body, is unable to function properly when overeating is continuously practiced.
3 - You do not need steroids to get as huge as the models and professionals in bodybuilding magazines.
Bodybuilding supplement companies support numerous magazines. So it is necessary for them to claim that you do not need steroids to build muscles. Professional body-builders, without exception, take steroids in some form or the other. The transparent skin and increased level of muscularity are very likely the result of hormone manipulation.
Regardless, you should not use that as a reason to abandon your bodybuilding objective. You can almost certainly build significant muscle mass if you train properly, follow a nourishing dietary regimen, and make sure to get sufficient rest.
One thing to remember about bodybuilding at the competitive level is that steroids are almost always a necessity. However, it is entirely possible to get the type of physique that will bring respect and admiration from both sexes.
4 - You will build muscle faster if you workout more.
Ninety-five percent of professional bodybuilders will tell you that the largest blunder they made was over training. When you give a particular muscle group a good workout, you are tearing the muscle down in order to build it back up so you need to give those muscles a chance to heal. If you over train, you may end up losing muscle or attain no muscle growth. When your workouts are sufficiently intense, it can be harmful to train daily. It can take 5-10 days to recover when you exercise a body part to complete muscle break down.
Working another part of your body the next day can still lead to over training. You will actually inhibit your muscle growth progress if, for example, you work your quadriceps to failure one day and then try to do some heavy bench presses the very next day. After a hard workout of the leg, the human body starts the process of recovery from the blow it has received by the workout.
Unless you take some drug to help you deal with the catabolic operations working in your body, you cannot rely on your system to recuperate from a difficult workout by the next day. Rest after each training session and make recuperation a part of your workout routine.
5 - You will get better results by working out longer.
Research has proven that you can work a single muscle group with just one set, as long as your workout incorporates several muscles and takes them to ischemic rigor. The muscle fibers harden instead of relaxing after they contract. This causes microscopic tearing of the muscles. Hypertrophy is an example of an adaptive process in reaction to stress like this.
You can achieve muscle hypertrophy by performing drop or breakdown sets. Rep out, lower the weight, then do more reps until you are unable to do more. You can also try to get the maximum amount of reps, followed by 10 more reps. You give yourself a little bit of a break when you lock out the weight-bearing joint, but do not actually put the weight down. In other words, you will need to greatly increase both your discomfort and energy levels.
If you can definitely work your muscles like stated above, there is not much benefit in doing an additional set. One of the exceptions would be to work on regions of the body with distinct geographical areas, like the back, legs or chest. - 17268
About the Author:
Rochester NY Health and Fitness Center, Certified Personal Trainers of Rochester NY and Athletic Clubs Rochester NY provide members quality service in fitness.
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