The Top 5 Myths of Weight Liftting - Removing the Wool From Over Your Eyes
The idea of lifting weights to increase muscle mass has been around for a long time. Starting with the ancient Greek Milo who trained by lifting a baby calf above his head every day until it was fully grown some 2500 years ago.
The problem with something as old as that is that there is plenty of time for people to develop beliefs and theories about it based on understandings at the time. If you have enough people preach these theories and beliefs then before you know it, a lot of people come to believe them as fact.
Fast forward to today where we have to the technology and knowhow to separate the fact from the fiction. A lot of myths have now been debunked but through years and years of misinformation, books the Internet and your mates down the pub are still spilling out incorrect weight training ideas. The truth has had a hard time breaking through the crap.
Fear not however, as again we have put together the biggest weight lifting myths and misinformation out there so that you can now end your quest for the truth. Now all you need to do it make sure you no longer make these errors that will only hold you back from getting results.
Myth - Muscle turns to fat if you stop training
The absolute classic that for some reason will just not die. It is impossible, repeat impossible, for muscles to actually turn into fat.
If you stop training it is possible for you to lose muscle mass. The same muscle mass that was using fat for energy. With it gone your body will no longer be burning fat at the same rate it was and will likely store it.
You can either keep training to retain or increase your muscle mass or reduce your calorie intake. Simple.
Myth - Use high reps for definition
No. Just No. If you want more definition you need to have less body fat. - Simple as that. Doing high repetitions of a low weight is not the way to do this, its just a great way to waste time. If you want to reduce you body fat than cut your calories and add in some cardio in the fat burning range.
Myth - Lifting weights is bad for your joints
A common myth is that lifting weight puts an unnatural amount of load and pressure on your joint and that this is harmful. Again, it's actually the opposite that is true. Studies have shown that strength training actually improves joint function by strengthening all the muscles and structures around the joint which actually takes pressure off the joint itself.
Myth - For best results, only work one muscle group per day
You have probably heard people talk about €leg day' or €back day' etc. It's true that this is often an approach used by professional bodybuilders, but only once they have their initial size and when they can dedicate hours to individual workouts.
It's often not the best for everyone else and you will get better results from compound exercises. Just remember to at least give your muscles 24-48 hours to recover.
Myth - You need to €get a pump' for results
Feeling a pump in your muscles is all well and good but it's actually no reflection on building muscle. The pump that you feel is actually just the blood in you muscles and it can look and feel good for up to an hour before it's cleared.
You can achieve a pump by simply walking up hill, but if you want to increase muscle size, you need to be lifting weights that are heavy enough to cause micro tears in the muscle fibers. Its possible to overload your muscles and get a pump while doing so, but solely training for a pump may mean you not challenging your muscles enough so should not be used as an indicator.
The Truth Shall Set You Free
There are plenty of myths still out there being touted as fact, but these are definitely some of the more prominent. Understanding the above puts you ahead of a good portion of the population.
The problem with something as old as that is that there is plenty of time for people to develop beliefs and theories about it based on understandings at the time. If you have enough people preach these theories and beliefs then before you know it, a lot of people come to believe them as fact.
Fast forward to today where we have to the technology and knowhow to separate the fact from the fiction. A lot of myths have now been debunked but through years and years of misinformation, books the Internet and your mates down the pub are still spilling out incorrect weight training ideas. The truth has had a hard time breaking through the crap.
Fear not however, as again we have put together the biggest weight lifting myths and misinformation out there so that you can now end your quest for the truth. Now all you need to do it make sure you no longer make these errors that will only hold you back from getting results.
Myth - Muscle turns to fat if you stop training
The absolute classic that for some reason will just not die. It is impossible, repeat impossible, for muscles to actually turn into fat.
If you stop training it is possible for you to lose muscle mass. The same muscle mass that was using fat for energy. With it gone your body will no longer be burning fat at the same rate it was and will likely store it.
You can either keep training to retain or increase your muscle mass or reduce your calorie intake. Simple.
Myth - Use high reps for definition
No. Just No. If you want more definition you need to have less body fat. - Simple as that. Doing high repetitions of a low weight is not the way to do this, its just a great way to waste time. If you want to reduce you body fat than cut your calories and add in some cardio in the fat burning range.
Myth - Lifting weights is bad for your joints
A common myth is that lifting weight puts an unnatural amount of load and pressure on your joint and that this is harmful. Again, it's actually the opposite that is true. Studies have shown that strength training actually improves joint function by strengthening all the muscles and structures around the joint which actually takes pressure off the joint itself.
Myth - For best results, only work one muscle group per day
You have probably heard people talk about €leg day' or €back day' etc. It's true that this is often an approach used by professional bodybuilders, but only once they have their initial size and when they can dedicate hours to individual workouts.
It's often not the best for everyone else and you will get better results from compound exercises. Just remember to at least give your muscles 24-48 hours to recover.
Myth - You need to €get a pump' for results
Feeling a pump in your muscles is all well and good but it's actually no reflection on building muscle. The pump that you feel is actually just the blood in you muscles and it can look and feel good for up to an hour before it's cleared.
You can achieve a pump by simply walking up hill, but if you want to increase muscle size, you need to be lifting weights that are heavy enough to cause micro tears in the muscle fibers. Its possible to overload your muscles and get a pump while doing so, but solely training for a pump may mean you not challenging your muscles enough so should not be used as an indicator.
The Truth Shall Set You Free
There are plenty of myths still out there being touted as fact, but these are definitely some of the more prominent. Understanding the above puts you ahead of a good portion of the population.
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