If you’re serious about committing to a muscle-building regimen, you must be very selective about who you seek guidance from. Bodybuilding and fitness are a multibillion-dollar business, with new websites launched daily. Many of the so-called experts out there really have no idea what they’re talking about and are driven only by the desire to sell you costly pills, powders, and miraculous programs that you don’t need. If you’re not careful, you risk falling into certain deadly muscle-building traps that can actually obliterate your gains and prevent you from ever attaining the stunning, strong body you want. I’m going to debunk four extremely prevalent muscle-building misconceptions in this post in order to keep you on track to achieving the mind-blowing muscle and strength gains you deserve.
Myth #1: You must get a “pump” throughout your exercise in order to develop muscle. The bigger the pump, the more muscle will be built.
For those of you who are new to weight training, a pump is a sensation you experience when blood gets trapped within muscle tissue during weight training. Muscles will grow, giving your body a sense of being larger, tighter, stronger, and more powerful. While a pump is very satisfying to use, it has little, if anything, to do with correctly stimulating your muscles to develop. A pump is just increased blood flow to muscle tissue and is by no means indicative of a good exercise. A good exercise should be judged only on the basis of development. If you were able to lift more weight or complete more repetitions than the previous week, you accomplished your goal.
Myth #2: Muscle building will make you slower and less flexible.
This one dates all the way back to the days when bodybuilders were characterized as musclebound and heavy. Contrary to popular belief, increasing your lean muscle mass actually speeds you up rather than slow you down. Muscles control all of your body’s movements, from running to leaping to throwing. The basic conclusion is that a muscle’s strength determines how much force it can deliver. Strengthening and strengthening the legs results in greater foot speed, just as strengthening and strengthening the shoulders results in the capacity to throw further. Muscles that seem to be strong are functional muscles, but never the other way approximately.
Myth #3: You must constantly do all exercises in textbook-perfect form.
While maintaining proper form is critical in the gym, stressing about flawless form is another story. If you always strive to execute each exercise with perfect, textbook form, you will actually raise your risk of injury while decreasing the overall amount of muscle activation you may accomplish. Take into consideration that we are not robots! It is critical that you exercise organically. This may include creating a very little swing to your back during bicep curls or using a small amount of body motion during barbell rows. Relax a little and move your body the way it was intended to be moved. Obsessing over flawless form, on the other hand, will work against you, not for you.
Myth #4: To stimulate muscular growth, you must feel the burn!
This is another widespread misunderstanding in the gym. The burning feeling associated with severe weight training is caused by lactic acid (a metabolic waste product) being released into the muscle tissue during exercise. Increased lactic acid levels have little bearing on muscle development and may actually delay your gains rather than accelerate them. You may reduce lactic acid generation by exercising in a rep range of 5-7 rather than the more typical range of 10 and higher.
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