13 Common Muscle-Building Myths Debunked

I

f you are a beginner embarking on a journey to muscle-building, you may feel like entering a new territory filled with clouds. You get advice and information coming at you left and right. While the right advice (that is rooted in science) can help you achieve your fitness goals effectively, the myths can mislead you, and cause unrealistic expectations, and disappointments.

People easily fall victim to wrong information, but have you ever thought about what gives rise to these myths? Myths arise from misunderstanding.

In this blog, we’ll address some of the common myths about muscles, and shed light on the truth behind them. By understanding and debunking the myths, you can create a more informed muscle-building strategy.

Also Read: 5 Reasons Why Muscle-Building Is Important For All

MYTH 1: IF YOU DON’T DO REGULAR WORKOUTS, MUSCLES TURN INTO FAT

This myth has arisen because of the fundamental misunderstanding of how the body works.

Muscle and fat are not the same, they are two different types of tissues whose composition and function are different. Muscle tissue is composed of muscle cells, whereas fat tissue consists of fat cells. When you consume more calories than you burn and don’t do workouts, those extra calories will be stored as fat. You may lose your hard-earned muscle during weight loss if you don’t do regular strength training and consume lean protein.

When you don’t do regular strength training, your muscle tissue will shrink, but muscle tissue won’t magically convert into fat tissue.

FACT: Fat accumulation and muscle shrinking are separate processes but muscle never turns into fat.

Also Read: Post-Workout Snacks For Muscle Building & Recovery

MYTH 2: TRAINING IN THE MORNING WILL HELP BUILD MORE MUSCLES

Muscle-building results mainly depend on your effort, consistency and diet. Muscle-building process is a more complex thing than choosing a specific time for workouts. Although morning time is the most ideal time for workouts, it doesn’t have much of an impact on your ability to build muscles.

FACT: Your muscle-building results rely on several factors like consistency, intensity, following the right type of workouts, and diet. The timing of the workout won’t really influence your muscle-building results.

Also Read: Morning Workout Vs Evening Workout

MYTH 3: YOU NEED TO LIFT TOO HEAVY WEIGHTS TO BUILD MUSCLE

As per research, one need not lift too heavy weights to build muscle mass. Your muscles need the stimulus to grow and it all comes with lifting weight (which does not have to be too heavy).

As long as you maintain the reps, and sets lifting lighter loads can allow for muscle hypertrophy just like lifting heavy loads.

FACT: The key is to challenge your muscles to fatigue consistently and progressively. Doing low reps of lifting heavy weights at high intensity will provide equal results when you lift low loads for high repetitions. So, alternating between the two may be the best approach for long-term success.

Also Read: The Benefits Of Consuming Mass Gainer For Bulking

MYTH 4: YOU SHOULD STRETCH BEFORE TRAINING MUSCLES

While stretching is a good thing to do before your workout, stretching cold, tight muscles could lead to injury. Instead of static stretching, do simple warm-up cardio exercises or dynamic stretches that involve active movements like jumping jacks, arm circles, and high knees to help warm up your body, prepare your muscles for exercise, loosen the joints and prepare the heart for increased demands of exercise.

FACT: It is not just that you stretch before your workout. Stretching no doubt increases flexibility but static stretching can weaken your muscle strength, and performance and increase the risk of injury.

Also Read: Best Warm-Up Exercises To Do Before Workout

MYTH 5: SORENESS IS A SIGN YOU’RE GETTING STRONGER

Many have this wrong assumption that soreness of muscles indicates a better workout. Well, this is not true. When you do workouts, your muscles stretch and experience microscopic tears. Poor nutrition, dehydration, overuse of muscles, and lactic acid buildup are many reasons for sore muscles. Soreness is also caused due to introducing new movements or intensity.

FACT: Muscle soreness isn’t a reliable indicator of strength gains.  Good muscle strength gains can be achieved through progressive overload, consistent and structured training, not necessarily from feeling sore afterwards.

Also Read: Delayed Onset Of Muscle Soreness – What’s It?

MYTH 6: OLDER ADULTS CAN’T BUILD MUSCLE

Please understand that muscle building isn’t a young person’s game always. While it’s true that muscle mass and strength decline with age, it isn’t true that older adults can’t gain muscle mass. Resistance training (by lifting weights, using resistance bands, or doing bodyweight exercises) along with protein intake can help improve muscle mass, bone density and strength.

FACT: Muscle growth is achievable at any age. Strength training helps in building muscle mass, preventing muscle loss and improving functional strength.

Also Read: Low-Impact Cardio & Strength Training For Seniors

MYTH 7: YOUR WORKOUTS SHOULD BE LONG TO BE EFFECTIVE

Most people have an opinion that adding more reps, and sets is the solution to better results of muscle growth. What people fail to consider is that training only provides the stimulus for muscle growth, but muscle growth happens during recovery. Longer workouts can sometimes cause muscle strain or an overuse injury. Consistent training with progressive overload and regular protein intake is the key to effective muscle building.

FACT: Your workout quality (consistency and intensity) is more important than the quantity. Proper recovery is as important as proper training. Short but intense workouts can be effective for muscle building.

Also Read: Learn The Importance Of Proper Recovery After a Workout

MYTH 8: LIFTING HEAVY WEIGHTS WILL MAKE WOMEN BULKY

This is one persistent myth that discourages women from strength training altogether. Muscle bulk results from specific training, high-calorie intake, and other genetic predispositions. As per research, testosterone plays a major role in your capacity for muscle growth and women do not have testosterone levels comparable to men. Heavy lifting results in the enhancement of muscle strength but does not lead to bulk unless you are taking in more calories than you need.

FACT: Women become toned and not bulky from lifting heavy weights.

Also Read: Top 5 Strength Training Workouts For Women

MYTH 9: MORE PROTEIN EQUALS MORE MUSCLE

While protein is an essential muscle fuel required for growth and repair, they are not the magic bullet. Effective muscle building depends on a balanced diet, progressive training, and proper recovery. Protein is one vital macronutrient essential for muscle building process but it is not the chief determining factor of muscle growth. The quality of protein, the timing of protein intake and proper recovery are more important factors to consider than the frequency of protein intake.

FACT: Consuming protein beyond your body’s needs does not lead to additional muscle gain but may contribute to weight gain, as excess protein can be converted into fat.

Also Read: Nutrition Myths You Should Stop Believing

MYTH 10: YOU HAVE TO DO WORKOUTS EVERYDAY TO BUILD MUSCLE

This is untrue. It is not required to train your muscles everyday as working out daily may lead to overtraining. We’ll remind you again that muscle growth happens during recovery, not during workouts. When you lift weights, your muscles undergo tears, which the body repairs and strengthens during rest.

FACT: Overtraining can lead to injury, fatigue, and hinder muscle growth. Aim for 3-5 days of targeted strength training per week, with adequate rest for building muscle effectively.

Also Read: 5 Best Post-Workout Supplements For Recovery

MYTH 11: CARDIO KILLS MUSCLE GAINS

While resistance training is the one that gives your muscles the stimulus for growth, cardio workouts won’t inherently cause muscle loss. Cardio workouts are beneficial in building muscle endurance and stamina, they improve cardiovascular health and lung capacity.

FACT: Doing moderate cardio training does not cause muscle loss. Doing cardio workouts together with weight training can improve lung capacity, and cardio health, and contribute to muscle endurance, growth and improved strength gains.

Also Read: Cardio Vs Weight Training

MYTH 12: MUSCLE MASS IS GENETICALLY PREDETERMINED AND CAN NOT SHIFT WITH EXERCISE TRAINING

While it’s an acceptable truth that genetic predisposition can affect a person’s muscle-building potential, and body composition, certain other factors are also responsible. Even if a person has a genetic profile that’s not so favourable, resistance training can still help improve the muscle-building potential. Eating enough protein, paying attention to your daily calorie intake, regular strength training, getting adequate sleep, and managing stress levels will also influence muscle-building efforts.

FACT: Genetics can influence a person’s muscle-building potential but the muscle-building ability is not genetically predetermined.

Also Read: Top 10 Bodybuilding Tips For Hardgainers

MYTH 13. IT’S NOT POSSIBLE TO BUILD MUSCLE ON A VEGAN/VEGETARIAN DIET

We seriously wonder why people carry this opinion about plant-based diets. The amino acid content in different plant-based sources may vary, but there are plant-based protein sources that offer excellent protein content. So, you need to plan well and combine a variety of plant sources to get sufficient protein content to support muscle building. Some elite athletes and sportspersons follow predominantly plant-based diets.

FACT: It is possible to get enough protein in a vegetarian or vegan diet. A vegan diet allows one to achieve goals of muscle gain and maximize athletic performance.

Time to ditch the myths! Muscle-building is not about myths, it’s about method…

Train smart, stay committed, and watch the results speak for themselves…   

Reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC2821541/

Also Read: The Best Plant-Based Protein Supplement In India

Follow our Instagram page for the latest updates: badalkhudko