Wrong beliefs about muscle building


Muscle building and bodybuilding are popular sports activities today, both in gyms, on the beach, within individuals or in groups. Be aware of some false beliefs about muscle building

Muscles are the tissue responsible for transforming the body’s energy into motion. Muscle exercises, muscles, proteins, etc. are among the areas of fitness that are often talked about. Even today, after many years of studies, there are still some contradictions between experts on several sports related issues that aim to strengthen and develop muscle size. However, pay attention to the five misconceptions about muscle building that are common and have been checked and agreed by experts for their inaccuracy and truthfulness.

The first belief: slow action of the muscle does not build large muscles
This belief is wrong. Many people who sport in gyms see around them sitting on a machine and repeating the movement they want at full speed, at a very fast pace and with very heavy weights. An exercise of this type usually ends in about half a minute. And here lies the error. Numerous studies in this area show, indisputably, that during the repetition of movements in a particular exercise the weight must be raised slowly and cautiously, but this is not enough, the reverse process (weight mode) should be performed at a slow pace.

There are two good reasons for this. The first lies in the motor units of the muscle. Slow repetition and caution occupy more kinetic units in the muscle and thus affect the more extensive parts of this muscle. Thus the muscle size is strengthened and developed. The second reason lies in the risk of injury during exercise quickly. The faster the movements are carried out, the more we lose control of movement and increase the risk of injury.

Second belief: Additional consumption of proteins builds muscle
It is true that combining strength exercises and protein consumption is a successful recipe for building a strong and large muscle mass. Proteins are the building blocks of basic muscle. But it is important to know how much protein should be consumed in the day and not to exceed this amount, because the excess protein is analyzed for amino acids and nitrogen are secreted out of the body or turn into sugars stored in the body. How much protein should be consumed?

Third belief: muscle extension prevents injury
A study was conducted at the Center for Disease Prevention in the United States on more than 350 papers and articles on the relationship between muscle extension and injury during exercise. The study concluded that stretching muscles before exercise had little effect on injury prevention.

Muscle extension helps to improve flexibility and expand the range of motion, but the problem is that most injuries occur in the natural area of movement. Muscle extension and heating are an important and decisive compound in strength exercises. This can prevent infection by increasing blood flow to the muscles and preparing them for close exercises. Muscle flexibility also helps prevent injuries. To summarize, keep stretching and warm the muscles, this is an integral part of each exercise. However, remember that most injuries related to strength exercises occur in the natural area of the movement, so keep your exercise level and perform the various movements correctly.

Fourth belief: Only free weight lifting contributes directly to muscle building
This is a common belief, but it is inaccurate. It is possible to build muscle well, so that it becomes large and powerful, by means of sports equipment and without lifting weights. The great benefit of free weights lies in its ability to expand the range of motion and operate a greater number of motor units in the muscle. The disadvantages of free and non-cautious movement lie in the risk of injury which increases the risk of injury when using different sports devices, in which the areas of movement are predefined. Sports devices reduce the risk of injury, but operate on less motor units.

The fifth belief: stopping exercise leads to the shift of muscles to fat
This belief is wrong. Muscles and lipids are completely different types of tissue, and there is no logic in believing that a particular tissue can be transformed into another physiological tissue. Stopping exercise leads to low muscle mass. They lose their size and shrink. When the calories and fats are not properly maintained, the fat cells begin to increase and fill the place where the muscles had been.


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