If you search the internet for tips on how to build bigger and stronger muscles, you will definitely find a lot of them. There are numerous articles about what you should and should not eat, what weight training exercises you should and should not do, and so on. The amount of information available to you is just overwhelming. And sadly, not all of such information is backed by scientific evidence.
Below are some of the biggest myths on muscle building you should be aware of:
#1 You need to take in lots of protein to build muscles
While it’s true that protein plays an important role in the growth and development of muscles, it doesn’t mean you should take in too much of it. Experts recommend eating about 1.7g/kg body weight of protein each diet. This is easily achieved through a healthy diet.
#2 Protein supplements are necessary for building muscles
We’ve already mentioned the importance of protein in building muscles. However, there is no evidence yet to prove that supplements are more effective than the protein found in food. Furthermore, protein supplements can be really expensive, so you might as well use the natural sources of protein, such as eggs, milk, soy, and meat. Even in the popular Dr. Wilson project mass program, the importance of having a balanced diet is emphasized.
#3 At least 3 sets of exercise are needed for muscle gain
Although it seems that performing more weight training routines is beneficial for protein synthesis in the body, it appears to have not much effect on growing muscle size. Fitness experts explain that the key to increasing muscle mass and strength is muscle fiber activation. Thus, it is important that you engage in a weight lifting program that focuses on this instead of the number of sets, load and training sessions.
#4 Carbohydrates don’t help grow muscles
The truth is that carbohydrate is a vital fuel for the muscles even though they don’t serve as building blocks for muscle development. By taking in proper amounts of carbohydrates, your body has increased ability to perform resistance and strength exercises. Carbohydrates will give you the energy you need to properly perform your weight lifting routines.
#5 Light weights don’t help
It is often believed that the heavier the weights you lift, the bigger your muscles will become, and those who lift light weights have a very slim chance of growing muscles. Actually, by using occlusion training wraps, you can get the same results as when you lift heavy weights. Blood flow restriction training is a popular training method that enables you to gain muscle strength and size using low resistance exercises and light weights.