So you want to know the 8 muscle myths most people think are true?
A lot of guys who have had even a moderate amount of success with bodybuilding (or in some cases none at all) feel the need to spit knowledge on everyone at the gym within earshot.
Don’t feel obligated to follow their suggestions – in fact, your best bet is to avoid them entirely.
You see, this is how gym myths get started – one guy hears some broscience and passes it along to someone else. Before you know it the entire gym thinks that they shouldn’t do squats because it will mess up their knees.
Fortunately for you guys, we’ve gone ahead and assembled some of the all-time biggest myths and dispelled them for you. Now please stop passing these lies around and start spitting some truth!
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8 Muscle Myths Debunked
Myth 1 – More Protein = More Muscle
This is partly true – you aren’t going to build any muscle if you aren’t consuming enough protein.
However, once you reach a certain point consuming extra protein doesn’t make you gain muscle any faster and in fact can slow the process down.
Aim for 1 gram of protein per pound of body weight.
Any more of that is essentially a waste and not helpful to your body. Once you hit your protein target get the rest of your calories from carbs and healthy fats.
These macronutrients play an important role in building muscle tissue and regulating hormone and energy levels.
Myth 2 – Lift the Weight as Slowly as Possible
We often see guys in the gym lifting the weight extremely slowly in order to maximize the amount of time under tension.
The truth is that you will build more strength and muscle by lifting explosively during the positive (upward) portion of the rep and then lowering the weight slowly.
In fact, most guys who lift weight very slowly tend to drop it back down quickly – they essentially have the entire process backwards.
Myth 3 – Static Stretching Reduces Injury Risk
Static stretching actually reduces the strength of your muscles prior to working out and increases your chance of injury.
That’s not to say a warm-up isn’t needed – you should still perform some active stretching and warm up each exercise with a lower weight.
This helps push blood into that particularly muscle and gives your body time to get used to the movement. Just keep the static stretching for later.
Myth 4 – Exercises are More Effective on a Swiss Ball
Way too many guys are giving up their trusty old bench so that they can perform bench press and other exercises on the swiss ball.
They seem to think this will work different muscles and stimulate growth – but what you are essentially doing is pressing from an unstable platform which a) reduces the amount of weight you can lift and b) increases your risk of injury.
If you want to train abs, do it separately – keep chest day all about chest!
Myth 5 – Free weights are Always Better than Machines
This one might surprise you – after all it’s been beaten into our head that free weights are the best.
However, in many cases it’s actually beneficial to opt for machine training. It makes isolating a particularly muscle a lot easier not to mention safer.
You should still make free-weights the focus of your training, but don’t hesitate to add in some machine work if you find they are giving you solid results.
Myth 6 – Don’t Work a Sore Muscle
A lot of guys think that they should take an extra day off if their muscles are even slightly sore.
Keep in mind that depending on how you train you might experience some delayed onset muscle soreness (DOMS) from your last trip to the gym.
That doesn’t necessarily mean that you should not train the muscle.
Obviously if you are in some discomfort of if something feels off you should let your body recover – however don’t let a little bit of soreness stop you from working out.
Use this as an opportunity to train with some lighter weights for higher reps or to try out a new routine.
Myth 7 – Squats are Bad for your Knees
Are you one of those guys who trains leg extensions instead of squats because you don’t want to hurt your knees?
Well the only thing you are hurting is your gains.
Squatting is absolutely essential to building strong, muscular legs – not to mention they help boost testosterone levels which will lead to further muscle growth all over the body.
Can squats be dangerous? Yes, if performed incorrectly they can lead to injury.
However, the same can be said about any exercise.
Rather than dismiss squats, take some time to learn how to perform them properly and you might be surprised to see they do wonders for your progress.
Myth 8 – Pro Bodybuilders are only big because of steroids
Most pro’s in the game today were blessed with great genetics and have an incredible work ethic.
Some of these guys are eating 10 meals per day and training 3 hours per day!
Even though testosterone is extremely important when it comes down to building muscle it is not the only factor.
It’s true most pro’s are probably taking in steroids.
Did you know that you don’t have to take steroids to increase testosterone levels in your body?
Rather than injecting steroids you should aim to increase the natural testosterone production in your body.
The effective way to do that is taking in a testosterone boosting supplement- See the top 3 testosterone boosting supplements here.
That will allow you to take advantage of these benefits:
- You will build more muscle mass
- You will maintain your muscle mass better
- You will get leaner and more cut
- Your sex drive will increase as well as harder erections
- better mood and your confidence will increase
That’s why most athletes and natural bodybuilders that are serious about building muscle do everything they can to increase their testosterone production naturally. – See the best 3 testosterone boosters on the market here.
So there you have it guys these were the 8 muscle myths most people thought were true. If you read the article then you know the truth, use this knowledge to train and eat smarter for further gains!