In bodybuilding, it is sometimes difficult to make sense of the advice given by some and the warnings of others. In sporting circles, there are certain misconceptions that persist in influencing training methods.
To help you train effectively, Domyos reveals the truth regarding 4 misconceptions. True or false, find out what you need to know to build your muscles properly.
Misconception No. 1: Long Sets For Defining Muscles
When you want to get rid of the fat that is covering your muscles, i.e. make them more defined, it would better to go on a diet.
There is no point in doing short or long sets.
Short sets, based on heavy loads, are used for bulking up and long sets, based on light loads, are used to improve muscle endurance. Although both can therefore improve the definition of the body, they work on different muscle volumes.
If you are on a cutting diet or building muscle mass, it is not necessary to change your weight training.
Misconception No. 2: Maximum Protein To Build Muscle Mass
We often think that to build muscle, the body must take in as much protein as possible. However, this is incorrect!
Although the professionals consume up to 500 g of protein per day, this is not at all appropriate for a beginner or experienced athlete.
What is the right dose? Between 1.8 to 2.2 g of protein per unit of bodyweight.
Misconception No. 3: Excessively Heavy Loads Are Needed To Improve
Do not follow advice that promises good results with negative actions.
In your bodybuilding training, you do not need to lift up to the point of failure. Stop before: lift as much as you can, but do not go any further. In this way, you will avoid injury and recover more quickly.
Don't forget that the weight you use must be tailored to you level of ability. If it is too heavy, you are likely to perform the exercise badly and it can lead to injury.
Beginners must train with gradually increasing loads so that the body has time to adapt.
Bear in mind that a single programme can take 4 to 6 weeks to complete before you move on.
Misconception No. 4: Using Only Your Bodyweight To Build Muscle
Using your body as a load is a great way to change your routine and boost your fitness.
With this type of training, the muscle trauma is reduced and the centre of the body (the deep muscles) is strengthened more intensively.
However, this is insufficient to go up to the next level. In fact, if your muscles become too familiar with the weight of your body, which is obviously limited, then the progress will gradually decline and the benefits will stabilise.
You need a load big enough to progress and stimulate muscle gain. What is the effective weapon you need in this case? weights, naturally!