Building muscle is not easy, everyone knows that very well. Therefore, many people try various ways to build muscle with maximum results. But unfortunately, some of them still believe in the wrong myth, so that the muscle building process is not perfect. To find out the various proper ways to build muscle, let’s look at the various myths below.
Muscle building myths
1. “You have to eat large amounts of protein to build muscle”
Protein is 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 might imagine. Strength athletes (people who are trained to participate in muscle strength championships) are recommended to meet a protein intake of 1.7 grams / kg body weight per day, which is certainly easy to achieve through a healthy diet.
In most cases, this is sufficient to optimize protein synthesis and muscle growth in the body. If protein is consumed in excess, it can actually lead to increased fat.
2. “Lifting weights slowly builds bigger muscles”
Lifting weights slowly will only result in longer training. Researchers from the University of Alabama recently studied two groups of lifters (people who lift weights) who did 29 minutes of exercise. One group did the exercises using 5 seconds up and 10 seconds down phases, and the rest did the exercises in the traditional way, namely 1 second up and 1 second down. The faster group burned 71% more calories and lifted 250% heavier weight than lifting slowly.
3. ” Leg extensions are safer for the knees than squats”
A recent study in Medicine & Science in Sports & Exercise found that open-chain exercises (active movements that involve one), such as leg extensions, are more dangerous than closed-chain movements (involving multiple joints), such as squats and leg presses .
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 building compared to protein found in food. In addition, the price is also more expensive than the protein found in food. However, to get high-quality protein from food, you can consume milk, eggs, meat, and soy.
5. “You need to do at least three sets of exercises to build muscle”
While it seems that doing multiple reps is more effective at synthesizing protein in the body, it has no effect on muscle size. Experts believe that muscle fiber activation is the key to increasing strength and muscle mass, which is more important than doing a large number of training sessions.
6. “Consumption of more protein after exercise can make muscle growth better”
It’s true that consuming good quality protein after a strength training session can promote muscle growth. However, there is no link between the amount of protein and the amount of muscle gained. About 20 grams of protein in a three hour period after exercise and adequate protein throughout the day at regular intervals are the most effective for muscle building.
7. “Carbohydrates are not essential for muscle growth”
Many athletes and bodybuilders make the mistake of thinking that protein is the most important nutrient in building muscle and that carbohydrates play no part in muscle synthesis. However, while they don’t provide the building blocks for muscle growth, carbohydrates are still the main fuel for muscles.
Adequate carbohydrate intake can increase the ability to perform strength and endurance training by giving muscles the energy they need. Thus carbohydrates also contribute to more effective training sessions and promote muscle growth.
Protein intake before and after exercise, carbohydrates before and during training, and adequate fluids appear to be the most effective methods for building muscle.