Top 7 Muscle Building Myths

Rosewood over the next few years will be sharing with you content information about how you build muscle fast from: Killer Motivation, to Genetics, to Mastering Workouts and Recovery. We look forward to learning about you on our blog and helping you with every question or information you wish to share. Without further adieu here are the “Top 7 Muscle Building Myths”.

So what are the pervasive myths of modern bodybuilding? 

Myths can discourage a  bodybuilder from pursuing his muscle-bound dreams. Modern bodybuilding, is no exception and is mired by widespread misinformation.

If you are a beginner or if you’re thinking of joining the ranks of amateur or professional bodybuilders. It’s important that you arm yourself against these myths. So you can focus on what really matters – developing your physique, building strength and improving your overall performance.

1.“If you stop exercising, your muscles will melt and transform into flab.”

First of all, muscle tissue and fat tissue are two completely different things. Fat and muscle have a special relationship as fat can supply the body with energy for building muscle. However, to say that muscle can eventually “meld back” into fat is plain wrong.

Muscle Evolution | Top 7 Muscle Building Myths Busted
This myth was probably derived by the naysayers from the common bodybuilding mantra “turn that fat into hard muscle”. Of course, we all know that this is just pure marketing language. It shouldn’t be taken literally of people who write such words on magazines and websites as they just want to encourage people to buy supplements.

If you take this mantra seriously, the logical reversal would be “turn that hard muscle into fat!” or something similar.

I can almost hear some of you saying “I’ve met someone who went to the gym for a while and stopped. He/she is fat now”. Well, yes this does happen but not because muscle transforms into fat, but because people burn fewer calories than what they consume on a daily basis. The basic science behind calories is simple. If you eat 5,000 calories a day and you only burn off 1,500 calories, you will have an excess of 3,500 calories.

If you don’t burn off the extra calories, the body stores the excess energy into fat. The body tries its best to distribute fat evenly but a large percentage ends up in a person’s midsection.

2. “You’ll be covered with so much muscle after lifting weights.”

Building mass like professional bodybuilders requires tremendous effort. Some people are naturally big and that’s a plus if you’re going the “all natural” route. But for 99.99% of the competitive bodybuilding population, this is simply not the case; let’s leave it at that!

If you want to try bodybuilding because you want to become strong and lean, then by all means, do it. If your diet is sensible and you have a trainer supporting your efforts, you will end up lean and strong.

Another muscle-bound myth is that after gaining so much lean muscle mass, you won’t even be able to bend properly to perform common tasks. Some people even joke that a bodybuilder can lift 300 pounds but he can’t scratch his back anymore.

Again, there’s no truth at all with these myths. One of the strongest points of bodybuilding is the development of tremendous flexibility. You will be amazed at how easily a gargantuan bodybuilder can bend and twist like a professional yoga instructor.

However, I do have to warn you about poor quality workouts. If you don’t perform repetitive movements properly, you can either damage your muscles or seriously compromise your flexibility.  You end up compromising your flexibility because you were uninformed, or you were too preoccupied doing things your way. Then the fault lies entirely in how you performed the exercises.

3. “You’ll get a really big butt and become weak in the process.”

There is a harmful myth that has been circulating for many years now. About competitive bodybuilders being “their weakest” during the few weeks leading to a major competition.

This may be due to the fact that professional bodybuilders perform “cut fatting” routines to ensure ideal form. However this can deplete a person physically.

Muscle Evolution | Top 7 Muscle Building Myths Busted

Look at the situation logically. The fatigue comes from too much effort and not because these people are bodybuilders. Some train too hard and become weak (not something they should be criticized for).

Also, it is exceedingly common for pro-level bodybuilders to be able to bench press half a ton of weights.

I hope this helps you clarify some of the muscle building myths you’ve been taught.

So far we learned that modern bodybuilders are not just aesthetically pleasing to look at. They’re also very strong individuals who can hold their own against more traditional strongmen. Who don’t train to achieve physical symmetry or the “x-form” of classical bodybuilders.

It’s impossible for muscle to turn into fat, if you stopped exercising (so we have learned). For the simple reason that fat and muscle are two distinct types of muscle tissue. Muscle can’t turn into fat any more than water can turn into a rubber duck.

4. “Bodybuilding will make you look disproportional and scary.”

This is another common myth that many non-bodybuilding males still spread among their peers.

If I had to choose between being sick and obese and being “ripped” and lean, I would definitely choose the latter.

As for the proportion issue, it really is up to you; you can work to build wide shoulders and massive, flaring hips or you can just keep your workouts moderate to stay lean and strong.

There is a very specific process that has to be repeated continuously for bodybuilders to reach extreme muscle mass. This process involves the mentality of a pro, supplement regimen, and a diet that is geared to build muscle and not waste it.

There is only a slim chance that you will be able to build extreme mass with genetics and diet alone. It does happen but it’s a one-in-a-million occurrence. For the majority of professional bodybuilders, to reach very low body fat at 250 pounds is the result of tireless effort, day in and day out.

5. “I don’t want to look manly!”

I hear this often from the ladies who are afraid of resistance training and weights. Ladies, do not be afraid of resistance training and weight lifting!

Muscle Evolution | Top 7 Muscle Building Myths Busted
Unless you are using growth-enhancing substances such as HGH (human growth hormone) and synthetic male hormone, the female body will never attain the same muscle mass of male bodybuilders.

When a woman works out with weights regularly, she will experience an overall increase in energy followed by a dramatic reduction in body fat stores (e.g. “muffin top” fat deposits).

Getting lean and sexy is just the “bonus”. Countless studies across the world have shown that women who exercise with weights can also reduce the incidence of bone diseases later in life (osteoporosis is just one of these diseases).

6. “You always have to guzzle protein shakes and protein bars.”

This is another strange myth that has caused people to shy away from training with other bodybuilders. Bodybuilders prefer protein shakes and protein bars because they are convenient.

Muscle Evolution | Top 7 Muscle Building Myths Busted

But at the end of the day, these products are really just fast sources of protein. You’re free to select and consume beverages and food items that contain the nutrients you need to achieve your fitness or bodybuilding goals. You can completely forego the consumption of commercial protein products if you happen to have good substitutes.

However, if you’re after speed and convenience, nothing compares to opening a protein bar after a workout or preparing a chocolate protein shake at home. Cut down your preparation time down to a few short minutes, when you consume these products you’re really paying for the convenience.

7. “You must take anabolic steroids.”

It’s no secret that modern bodybuilders make use of synthetic testosterone and HGH (human growth hormone) to boost the body’s natural ability to build muscle.

However, there is no rule or law that states that you can’t be a bodybuilder without taking supplements, testosterone or HGH. That is a matter of personal choice. If you’re fine with how your muscles are developing and you have excellent nutrition already then you can mark your efforts as a success.

Now, if you are thinking of trying any supplement to boost your muscle’s growth it would be best to speak to your doctor first to see what he think about the notion. Your health is extremely important and it would be counterproductive to put it at risk just because you want to build mass. Take a look at the real side effects listed in the chart below.

Muscle Evolution | Top 7 Muscle Building Myths Busted

The King of All Exercises

The bench press is a core fundamental exercise for developing upper body strength. You’re not only working your chest, you are also working your anterior deltoids, triceps, and lats. It also improves strength, increases muscle size, improves athletic function, and improved general fitness.

It is an essential part of any routine and if you can increase your bench it will command the rest of your body to grow. I promise you. In fact, if you increase your bench press by 20 or 30 pounds in the next month or so… you’ll pack on at least 10 pounds of muscle. Maybe more.

If you are interested in building superior strength and in muscle in your upper body… then check out our good friends over at Critical Bench!

Conclusion

We hope you enjoyed the post on “Top 7 Muscle Building Myths”. If you have any questions or feedback please write a comment below. We will continue with “Thinking Like a Pro – Smart Gym Moves” on our next post, coming soon!

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