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 - You need to consume a very high calorie diet in order to get big.
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 you are trying to get lean muscles, then you should avoid high calorie meals.
Muscle growth is adversely affected by the breaking of proteins into simpler substances. You must know that research has proved that the addition of adipose tissue that you get through this gorging technique can contribute to the break down of muscles. Anyway, additional fat can radically alter hormonal equilibrium - which is needed for maintaining protein breakdown in your muscle. As an example, protein is broken down in the body partly because of insulin. However, overeating can hinder the job of insulin.
3- Steroids are not needed to get as large as the professional bodybuilders.
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.
Do not use this as an excuse to give up on your bodybuilding goal. Some key aspects to keep in mind when trying to change your figure are plenty of rest, eating properly and training correctly.
If you do not plan to take steroids, then you may want to think twice about engaging in competitive bodybuilding. But, building the type of physique that commands respect is absolutely possible.
4 - You will build muscle faster if you workout more.
Ninety five percent of pros will recount that the largest bodybuilding blunder they made was to over-train. Your muscles need to rest in order for them to heal. Therefore, when you workout your muscles too frequently that they do not have time to heal, the end-result is zero growth or muscle loss. When you are using the appropriate measure of intensity, training everyday will lead to flagrant over straining. Any body part worked to total, muscular failure may take 5-10 days to regenerate.
You can also over train, even if you are working a different part of the body each day. 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 next day. Your entire body fails to regenerate from the blow that it has experienced.
The body cannot be counted upon to regenerate from an equally fierce workout the following day, unless you are ingesting some drugs to help deal with the catabolic operations going on in your body. Accept rest as a priceless part of your exercise program.
5 - You will get better results by working out longer.
Research has shown that it is possible to thoroughly fatigue a muscle in just one set, granted that the set consolidates innumerable muscle fibers and carries them to ischemic rigor (rather than relax and contract, the muscle fibers harden) and more contraction produces microscopic tearing. Hypertrophy is just one adaptation to this class of stress.
You can achieve this intensity by doing breakdown or drop sets. Rep out, drop the weight, then continue for more reps until you cannot do another rep. You can also achieve this by going for your maximum number of reps, then you conclude with ten more reps. You take short rest periods by locking out the weight-bearing joint without laying down the weight. In short, thoroughly exceed your usual discomfort and energy thresholds.
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. - 17274
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 - You need to consume a very high calorie diet in order to get big.
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 you are trying to get lean muscles, then you should avoid high calorie meals.
Muscle growth is adversely affected by the breaking of proteins into simpler substances. You must know that research has proved that the addition of adipose tissue that you get through this gorging technique can contribute to the break down of muscles. Anyway, additional fat can radically alter hormonal equilibrium - which is needed for maintaining protein breakdown in your muscle. As an example, protein is broken down in the body partly because of insulin. However, overeating can hinder the job of insulin.
3- Steroids are not needed to get as large as the professional bodybuilders.
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.
Do not use this as an excuse to give up on your bodybuilding goal. Some key aspects to keep in mind when trying to change your figure are plenty of rest, eating properly and training correctly.
If you do not plan to take steroids, then you may want to think twice about engaging in competitive bodybuilding. But, building the type of physique that commands respect is absolutely possible.
4 - You will build muscle faster if you workout more.
Ninety five percent of pros will recount that the largest bodybuilding blunder they made was to over-train. Your muscles need to rest in order for them to heal. Therefore, when you workout your muscles too frequently that they do not have time to heal, the end-result is zero growth or muscle loss. When you are using the appropriate measure of intensity, training everyday will lead to flagrant over straining. Any body part worked to total, muscular failure may take 5-10 days to regenerate.
You can also over train, even if you are working a different part of the body each day. 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 next day. Your entire body fails to regenerate from the blow that it has experienced.
The body cannot be counted upon to regenerate from an equally fierce workout the following day, unless you are ingesting some drugs to help deal with the catabolic operations going on in your body. Accept rest as a priceless part of your exercise program.
5 - You will get better results by working out longer.
Research has shown that it is possible to thoroughly fatigue a muscle in just one set, granted that the set consolidates innumerable muscle fibers and carries them to ischemic rigor (rather than relax and contract, the muscle fibers harden) and more contraction produces microscopic tearing. Hypertrophy is just one adaptation to this class of stress.
You can achieve this intensity by doing breakdown or drop sets. Rep out, drop the weight, then continue for more reps until you cannot do another rep. You can also achieve this by going for your maximum number of reps, then you conclude with ten more reps. You take short rest periods by locking out the weight-bearing joint without laying down the weight. In short, thoroughly exceed your usual discomfort and energy thresholds.
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. - 17274
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.
posted by X - Men at
4:30 AM
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