Muscle Building Myths and Facts
1 - If you eat a low fat diet, you cannot get fat.
You will gain weight if you consume more than is necessary to fulfill your energy needs. High fat diets are likely to bring on the weight more quickly. Fat contains 9 calories a gram, in contrast to carbs and protein at only 4 calories per gram. In addition, fewer calories are burned when absorbing energy in fat than when absorbing a like amount of carbs by weight. So, calories from fat are stored more freely than those, which come from carbs. But carbs and proteins also contain a number of calories. Thus, if you ingest too much of this, it will pack on fat as well.
2 - In order to get a large physique, you need to consume a lot of calories.
It is true that you will get positively big if you eat a high-calorie diet. Unless you are one of those rare individuals with very high metabolism, then you will just deposit the excess calories in the form of fat. Studies reveal that 65% of the fresh tissue gains rendered by high-calorie diets comprise mostly fat. Another 15% consist of intracellular fluid and the other 20% are credited towards an increase in lean muscle mass.
Therefore, if you are trying to get lean muscles, then you should avoid high calorie meals.
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- Steroids are not needed to get as large as the professional bodybuilders.
Companies that sell bodybuilding supplements support many magazines. Therefore, they have to imply that you can get big without taking steroids. However, all professional bodybuilders use steroids or steroids in combination with other growth-enhancing drugs. It is not likely to get that scale of muscularity and the paper-thin skin without manipulating hormones.
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.
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 - The more you workout, the better for building muscle.
Ninety five percent of bodybuilding professionals will remember that the biggest mistake they ever made in pumping iron is that they over did it. If your muscles are going to heal they are going to require rest. In situations like this, muscles that are worked too frequently do not have time to heal, no muscle gain will occur. If you are doing it properly, intensity wise, and if you work out every day you are sure to over strain yourself, leading to all sorts of bad things. Any part of the body that is pushed to complete muscular failure could take anywhere from five to ten days to renew itself.
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.
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 - Workout longer with more sets to get better results.
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.
There is very little benefit to repeating another set if you work your muscles with the intensity described above. An exception to this rule is to work on large parts of the body that have distinct geographical areas, such as the chest, legs or back. - 17273
You will gain weight if you consume more than is necessary to fulfill your energy needs. High fat diets are likely to bring on the weight more quickly. Fat contains 9 calories a gram, in contrast to carbs and protein at only 4 calories per gram. In addition, fewer calories are burned when absorbing energy in fat than when absorbing a like amount of carbs by weight. So, calories from fat are stored more freely than those, which come from carbs. But carbs and proteins also contain a number of calories. Thus, if you ingest too much of this, it will pack on fat as well.
2 - In order to get a large physique, you need to consume a lot of calories.
It is true that you will get positively big if you eat a high-calorie diet. Unless you are one of those rare individuals with very high metabolism, then you will just deposit the excess calories in the form of fat. Studies reveal that 65% of the fresh tissue gains rendered by high-calorie diets comprise mostly fat. Another 15% consist of intracellular fluid and the other 20% are credited towards an increase in lean muscle mass.
Therefore, if you are trying to get lean muscles, then you should avoid high calorie meals.
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- Steroids are not needed to get as large as the professional bodybuilders.
Companies that sell bodybuilding supplements support many magazines. Therefore, they have to imply that you can get big without taking steroids. However, all professional bodybuilders use steroids or steroids in combination with other growth-enhancing drugs. It is not likely to get that scale of muscularity and the paper-thin skin without manipulating hormones.
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.
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 - The more you workout, the better for building muscle.
Ninety five percent of bodybuilding professionals will remember that the biggest mistake they ever made in pumping iron is that they over did it. If your muscles are going to heal they are going to require rest. In situations like this, muscles that are worked too frequently do not have time to heal, no muscle gain will occur. If you are doing it properly, intensity wise, and if you work out every day you are sure to over strain yourself, leading to all sorts of bad things. Any part of the body that is pushed to complete muscular failure could take anywhere from five to ten days to renew itself.
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.
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 - Workout longer with more sets to get better results.
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.
There is very little benefit to repeating another set if you work your muscles with the intensity described above. An exception to this rule is to work on large parts of the body that have distinct geographical areas, such as the chest, legs or back. - 17273
About the Author:
Fitness Centers of Rochester NY, Rochester NY Athletic Club for Women and Weight Loss Centers of Rochester provide health and fitness services to its members.
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