5 false beliefs about building muscle

5 false beliefs about building muscle

Muscle building and bodybuilding are among the types of popular sporting activities today, whether in gyms, on the beach, within individuals or in groups. Be aware of some misconceptions about building muscle

5 false beliefs about building muscle
5 false beliefs about building muscle

Muscles are the tissue responsible for converting energy in the body into movement. Strength exercises, muscles, proteins and others are among the areas of fitness that are much talked about and even today, after many years of studies, there are still some inconsistencies among experts on several issues related to exercise that aim to strengthen and develop the size of the muscle. However, note that five misconceptions about muscle building are common, examined and agreement prevails among experts as to their inaccuracy and truth.

The first belief: Slow muscle work does not build big muscles

This belief is wrong. Many people who play sports in gyms see around them those who sit on a device and repeat the movement they want at full speed, at a very fast pace and with very heavy weights. This type of exercise often ends in about half a minute. And herein lies the error. Numerous studies in this field show, indisputably, that during repetitive movements in a particular exercise the weight should be raised slowly and cautiously, but this is not enough, the reverse process (weight placement) must be carried out at a slow pace.

There are two good reasons for this. The first lies in the motor units of the muscle. Slow and careful repetition occupies more motor units of the muscle and thus affects more broad parts of this muscle. This is how the muscle size is strengthened and developed. The second reason is the risk of injury during the exercise quickly. The more quickly movements are performed, the more we lose control of movement and the greater the possibility of damage.

The second belief: additional consumption of proteins builds muscle

It is true that combining strength training and protein consumption is a successful recipe for building strong and large muscle mass. Proteins are the primary building blocks of muscle. But it is important to know how much protein should be consumed per day and not to exceed this amount, because the extra protein is analyzed for amino acid and nitrogen that are excreted out of the body or converted into sugars that are stored in the body. How much protein should be consumed?

The amount of proteins that people without exercise need is 0.8 grams protein per kilogram of body weight, per day. People who exercise non-European sports, which aims to strengthen and develop muscle mass, can consume between 1.6 and 2 grams of protein per kilogram of their weight, but this is provided they are in good health and daily nutrition rich in vitamins , minerals and food compounds Important for proper body activity.

The third belief: stretching the muscles prevents injuries
A study conducted at the Center for Disease Prevention in the United States of America addressed more than 350 papers and articles on the relationship between muscle extension and injuries during exercises . This study concluded that stretching muscles before starting workout had little effect on preventing injuries.

Stretching muscles contributes to improving flexibility and expanding the range of motion, but the problem is that most injuries occur in the normal range of movement. Stretching and heating the muscles is an important and crucial compound in strength exercises. This can prevent the injury by increasing blood flow to the muscles and preparing them for close-up exercises. Muscle elasticity also helps prevent injuries. To sum up, keep your muscles stretching and warming, as this is an integral part of every exercise. However, remember that most injuries related to strength training occur in the normal range of motion, so also keep maintaining an appropriate exercise level for you and implementing the various movements correctly.

Fourth belief: Only free weightlifting directly contributes to building muscle

This is a common belief, but it is not accurate. It is possible to build muscles well, becoming large and strong, with exercise machines and without free weights. The great benefit of free weights lies in their ability to expand the range of motion and operate a greater number of kinetic units in a muscle. The downsides of free and non-cautious movement lie in the risk of injury that increases the risk of injury when using different sports equipment, and in which the areas of movement are predetermined. Exercise devices reduce the risk of injury, but operate on fewer motor units.

The fifth belief: stopping exercises leads to turning muscles into fat

This belief is wrong. Muscles and adipose are completely different types of tissue, and there is no logic to the belief that a certain tissue can be converted to another tissue physiologically. Stopping exercises leads to decreased muscle mass. It is losing its size and shrinking. When calorie and fat consumption is not properly maintained, the fat cells begin to increase and fill the place that used to contain muscles before.