Weight lifting is commonly promoted by leading health exerts in today's society. The promotion is good, but the specific workout instructions are skewed. They are skewed so badly that many weight lifting workout myths dominate the weight lifting world leading to lack of results.
Weight lifting myths manifest when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight lifting workout technique that is believed to be ultra effective. The only problem is the theory is backed by pure fallacy rather than sound bodybuilding science. It is upsetting to realize that the weight lifting workout world is riddled with many muscle myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight lifting truth. Thus, helping you achieve the muscle you deserve.
It is important to acquire the facts when it comes to weight lifting. There is a right way, and a wrong way to do things. Unfortunately, the myths I list below seem to dominate so many natural bodybuilding programs. The results is lack of progress, and endless frustration.
Listed below are 5 weight lifting myths that will not only enrich your mind, but also stimulate your body to more natural muscle mass in much less time.
Please avoid the 5 weight lifting myths that I eagerly share below.
1. Use heavy weight and less reps to build muscle mass, and low weight with many reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it in the neighborhood of a thousand times. Many women mistakenly believe this myth is the ideal way to "prevent them from developing big muscles." However, this is definitely not the case.
The fact is shapely muscle results from a decrease of subcutaneous body fat. If you simply decrease your calories each day, you can soon witness greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat is able to drops low enough.
Don't get caught falling for this myth. Instead, decide first what your primary weight lifting program goals really are. Are you interested in developing muscle mass, or increasing muscle endurance? Next you must decide the number of reps, and intensity of training which is appropriate towards your goals. If definition is your main objective consider building muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue.
2. You can reduce body fat in a specific area by training that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a simple fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most crucial step in natural muscle growth. As far as body fat is concerned, bodybuilding a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight training and fat loss, once again, has a systemic, not localized effect in the body.
3. You must train in a full range of motion to develop natural muscle tissue. There has not been a study proving that "full range" reps stimulate more muscle fibers. The fact is limited, or partial reps facilitate muscle growth, and can be regarded as safer. Just imagine, almost all of our daily activities are performed at a partial range of motion. Let's take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms it is mandatory to perform a full range of motion in order to stimulate maximum muscle growth.
Now I'm not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train in the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partial repetitions at the strongest range into your weight training workout.
In order for hypertrophy to occur in a natural bodybuilding program there are two mandatory requirements: maximum overload, and increased work per unit time. Range of motion is not necessary for muscle development.
4. Must weight train 3 days each week or your muscles will suddenly shrink. Many natural bodybuilders feel this is an absolute certainty. Please don't fall into this trap. The fact is the opposite is what is really best. Weight lifting less allows for maximum natural muscle regeneration. Without rest the body can't overcompensate from the added stress by generating bigger muscles. Once a weight lifting workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good.
Don't be afraid of losing muscle if you miss a week of bodybuilding. More than likely you are gaining muscle during rest, and not losing it.
5. You must do 3 sets per exercise, and multiple weight lifting exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth.
There is no scientific basis, nor reasoning for performing 3 sets per exercise.
By avoiding these debilitating myths above you can be assured your weight lifting program is much more sound. My intension is for you to get excellent results from your weight lifting routine. Please consider the above, and the next time a fellow bodybuilder approaches you in the gym with a new theory, check it out before incorporating it into your program. It could very well be the next big weight lifting myth.
The moral of the story is don't believe everything you hear, especially in the gym. You could be basing your next weight lifting routine on pure myth.
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Exercise Physiologist, and Celebrity Trainer Jim O'Connor delivers valuable bodybuilding information to athletes around the world. Visit his natural bodybuilding authority site to receive a newsletter at http://www.naturalbodybuildinginfo.com.