There are many misconceptions when it comes to building muscle, Lot of people ignore important things.
Here are some Muscle building Myths and Facts you should follow to improve fitness level
1 – NO CARDIO IF THE GOAL IS MUSCLE BUILDING
2 – MORE PROTEIN MEANS MORE MUSCLE
3 – LONG TRAINING SESSION FOR BUILDING MUSCLE
4 – EAT ANYTHING FOR CALORIE SURPLUS
5 – ONLY FREE WEIGHTS AND NO ISOLATION
6 – CHANGE WORKOUT EVERY WEEK
Myth 1 – NO CARDIO IF THE GOAL IS MUSCLE BUILDING
Most people think that cardio should not be done if you want to build muscle as it will result in muscle loss. It is not like that. Cardio is very important to keep your heart healthy. It expands lungs capacity and blood pumps more efficiently, allowing more oxygen to get to muscles. Therefore, cardio should not be avoided but the amount of cardio that needs to be done depends on your body fat.
People with a high body fat percentage need to do little intense cardio about 4-5 times a week for 30-40 mins.
However, people with less body fat percentage should also do it but only 2-3 times a week for about 10-15 mins per session.
It does not have to be intense but will help in better heart functioning. For such people, a normal 10-15 mins outside walk is also fine. Till the time the calorie intake is enough, it would not hinder muscle gains.
Myth 2 – MORE PROTEIN MEANS MORE MUSCLE
We all know that protein is the building block of muscle and I completely agree that protein intake is very much required for muscle building. It does not
mean that you can eat an exorbitant amount of protein. There needs to be an optimum and balanced amount that you should intake.
The basic protein requirement is 0.8g/Kg of body weight. If you are involved in any
physical activity the requirement may go up to 1.2-1.7g/Kg of body weight. Also, there
needs to be a balance of Protein, Carbs, and Fats. It is also important to know what time you are consuming protein so that you have the right balance of other macros. You cannot have too frequent meals of protein so that you can allow the better synthesis and
Myth 3 – LONG TRAINING SESSION FOR BUILDING MUSCLE
A lot of time people complain that they perform longer workout sessions in the gym and yet are unable to put on muscle mass. They think that longer sessions result in building muscle. That’s not true. The strength training session should not last for more than an hour. If you are taking more than 60-90 mins, it means you are wasting time and not doing it in the right way.
Myth 4 – EAT ANYTHING FOR CALORIE SURPLUS
People often indulge in poor eating habits in the name of a calorie surplus. They eat junk
foods such as pizzas, burgers, ice creams, etc. This is absolutely wrong. Proper nutrition is required for muscle building and such foods only add to excess calories and not right nutrition. It often results in a fat gain in place of muscle gain as there are a lot of hidden calories which are not good for the body.
Myth 5 – ONLY FREE WEIGHTS AND NO ISOLATION
It is usually believed by people that muscle building is only possible if you lift free weights and do only compound movements. I agree with the fact that compound movements are very important. However, isolation movements cannot be neglected as they are equally important. Isolation movements allow you to focus on a specific area and you can target the muscle with the right technique and load. For muscle building, the
workout plan needs to be a right mix of compound and isolation movements.
Myth 6 – CHANGE WORKOUT EVERY WEEK
It is often believed that workouts should be changed every week to get results. It is good to change the schedule but not so frequently. According to my suggestion, you should follow a pattern consistently for a particular time and then change the schedule to get better results.
If you are goal is to build muscle you need to consider all these things like Nutrition, workouts, diet, and Recovery if one is missing from these you cannot take fitness to next level