We all know everybody loves to give advice about weight lifting and bodybuilding, even when half of those people have never stepped into the gym before. Some of my cousins who don’t have any interest, or ever actually read a bodybuilding article, would love to tell me their “advice” on lifting – I’m sure most of you guys have been through that. With all those advice, even some of us who take great interest in bodybuilding and working out may get confused.
Below are 6 bodybuilding myths that I believe is all too prevalent.
Myth #1: There’s no way you can’t get your biceps to grow if you do 200 bicep curls!
This is completely false. Note that if you’ve never worked out before, any kind of muscle stimulation will get your muscles to grow, however aside from that, don’t expect to get real gains from doing massive amounts of reps. It is a recipe for overtraining, which obviously has an adverse affect on muscle gain. Doing a ton load of reps means you are not training for muscle growth, but rather training for muscle endurance, which is not optimal for getting bigger. Stick to low reps and high weights. 8-10 reps per set is key to hypertrophy, a.k.a muscle growth.
Myth #2: You have to work out longer at the gym if you want to get bigger!
Wrong, wrong and wrong. Studies have shown, and it is also widely known, that you should not work out for more than hour at the gym. After an hour of training the levels of the catabolic hormone cortisol increases and testosterone decreases, which will prevent you from making any gains. So working out longer is not good for you in terms of muscle gaining. Its as simple as that, so stick to a high intensity one-hour workout regiment and don’t lose track of time!
Myth #3: Muscle will turn to fat if you stop working out!
It is absolutely impossible for muscle to turn into fat. Muscles are cells that grow and expand as you stimulate it while fat is simply storage packets of lipids. If you stop working out, your muscles will shrink and if you’re still on a high diet with no workout routine, you will obviously gain fat! Muscles WILL not turn into fat and neither will fat turn into muscle.
Myth #4: Just follow exactly what the bodybuilding professionals are doing!
If you aren’t on steroids on heaps of other pills, don’t even think about copying what professional bodybuilders do. In fact, don’t even think about copying your buddy’s routines. I know I’ve said this a million times before, but everybody’s body is different. That is why there are hardgainers who won’t gain weight on a 3000 calorie diet and why there are guys who will gain a pound after munching on a cookie. Some professionals lift twice a day, six times a day, and if you try that, you already know the heap of troubles overtraining will give you.
Myth #5: Working out three times a week is too little!
There is no reason why you can’t work out three times a week and make great gains. In fact, if you’re a hardgainer, this would be the perfect routine schedule for you. As a hardgainer, you need all the rest time you can get to feed your muscles and allow it to rest and grow. As we all know, muscle doesn’t grow in the gym, it grows outside of the gym through your nutrition and rest.
Myth #6: The less time you rest between sets, the better it is for your muscles to get bigger!
You NEED to give time for your muscle to regenerate between each set. If you are training for hypertrophy (muscle growth) the optimal resting time is between 1-2 minutes. Reserach shows that a rest period of 1-2 minutes between sets will allow for great release of anabolic hormones.