Myths you often hear when trying to build the muscle

Building muscle is not an easy thing, everyone really knows that. Therefore, many people try various ways to build muscle with maximum results including to do recommended workout. But unfortunately, some of them still believe in the wrong myth, so the process of muscle formation becomes imperfect. To find out the right ways to build muscle, let's look at the various myths below.

Myths in building muscles

1. "You have to eat large amounts of protein to build muscle"

Protein is indeed very important for protein synthesis and muscle growth, but in general, the amount of protein needed by the body is actually not the same as you imagine. Strength athletes (people who are trained to participate in muscle strength championships) are encouraged to fulfill a protein intake of 1.7 grams / kg body weight per day, which is certainly easily achieved through a healthy diet.

In many cases, that amount is enough to optimize protein synthesis and muscle growth in the body. If protein is consumed in excess, then it actually causes an increase in fat.

2. "Lifting weights slowly builds bigger muscles"

Gently lifting weights will only result in longer training. Researchers from the University of Alabama recently examined two groups of lifters who carried out 29 minutes of exercise. One group did the exercises using the 5 second up and 10 seconds down, and the rest did the exercises in the traditional way, which is 1 second up and 1 second down. A faster group burns 71% more calories and lifts 250% more weight than lifting weights slowly.

3. "Leg extensions are safer for the knee compared to squats"

A recent study in Medicine & Science in Sports & Exercise found that open-chain exercises (active movements involving one), such as leg extensions are more dangerous than closed-chain movements (involving multiple joints), such as squats and leg press.

4. "Protein and amino acid supplements are more effective in building muscle"

There is no evidence that protein and supplements are the most effective for muscle formation compared to proteins found in food. In addition, the price is also more expensive than the protein contained in food. However, to get high-quality protein from food, you can consume milk, eggs, meat and soybeans.

5. "You need to do at least three sets of exercises to build muscle"

Although it seems that doing a lot of repetitions will be more effective in protein synthesis in the body, it does not have an effect on muscle size. Experts believe that muscle fiber activation is the key to increasing muscle strength and mass, which is more important than doing a large number of training sessions.

6. "Consuming more protein after exercise can make muscle growth better"

It is true that consuming good quality protein after a strength training session can increase muscle growth. However, there is no association between the amount of protein and the amount of muscle obtained. About 20 grams of protein in a period of three hours after exercise and adequate protein throughout the day is the most effective for muscle formation.

7. "Carbohydrates are not important in muscle growth"

Many athletes and bodybuilders make the mistake of thinking that protein is the most important nutrient in forming muscle and carbohydrates play no part in muscle synthesis. However, even though it does not provide a building block for muscle growth, carbohydrates are still the main fuel for muscles.

Adequate carbohydrate intake can increase the ability to exercise strength and endurance by providing the muscle energy needed. Carbohydrates also contribute to more effective training sessions and increase muscle growth.

Protein intake before and after exercise, carbohydrates before and during training, and adequate fluids seems to be the most effective method for building muscle.