MYTHS ABOUT GAINING MUSCLE AND LOSING FAT

Health myths float around the gym like gossip in seventh grade. Junkies will swear that their rock-solid abs or bowling ball shoulders were the result of eating only raw eggs and ketchup for three days straight. But I’m just going to be straightforward with you; there is no simple remedy to your health. I’m sorry, but that magic pill does not exist. Though that would be ideal. Here are some myths I’m going to bust for you right here and now;

ASSISTED SQUAT TO SAVE THE KNEESScreenShot2017-11-14at10.15.44AM

Doing your squats right is a better way to save your knees. If you are squatting right, your knees should be fine. In fact, it should strengthen the joint. Assisted squats do have their place, but free squats offer the benefits of increasing flexibility, mobility of the ankles and knees, and making everyday movements in general a thousand times easier. If you are unsure about how to squat correctly, a graphic and a link are included that give a good description of how to squat correctly.

https://www.nerdfitness.com/blog/strength-training-101-how-to-squat-properly/

IMG_5691GO HEAVY OR GO HOME

What’s sicker than benching plates like they’re stacking toys? Well, if you want real gains the answer is; anything is better. There is a distinct difference between getting bigger and getting stronger. Sure, benching four plates on each side will make you big but it won’t make you strong. It is suggested by Brad Schoenfeld that you should try to get 8-12 reps maxes in order to hit your maximal strength. The link included below is a link to his blog.

http://www.lookgreatnaked.com/blog/more-on-the-dose-response-relationship-between-volume-and-hypertrophy/

PROTEIN IS KING

IMG_1670Protein is necessary for muscle gain of any kind, but there is much more to muscle gain than just protein. In fact, it is proven that eating more than 30 grams a meal does not aid to muscle gain. Instead focus on getting a balance of fats, carbs, and protein in order to hit maximal hypertrophy, and enough of each. I don’t think that I can stress enough the importance of just eating enough in general when you’re trying to gain muscle mass. Focus on improving overall nutrition before pouring your protein powder in anything edible. Below is a link that includes a simple calculation you can do really quick to determine the protein that you should be eating.

https://www.bodybuilding.com/fun/calpro.htm

KASK2926CARDIO IS THE ENEMY

We’ve all seen runners in all of their stick figure glory before. This is the basis of bodybuilders’ fear of cardio, saying that cardio burns right through your hard earned muscle. This is false. Cardio is an irreplaceable aspect to one’s fitness. It builds cardiovascular strength in a way that weightlifting could never, and is actually the best way for one to get started into improving ones health.

https://www.runtastic.com/blog/en/cardio-training-and-muscle-building-friend-or-foe/

BODYBUILDING AND ISOLATION LIFTS DON’T AID FITNESS

Okay bicep curls are no HIIT workout, but they also are not directly related to this meathead syndrome. Doing a variety of workouts are needed to improving overall athleticism, isolation workouts included. Just like how running one marathon won’t automatically turn you into a long distance runner. Variety is key.

https://www.aworkoutroutine.com/compound-exercises-vs-isolation-exercises/

man in black reebok shoes about to carry barbell

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