Muscle building is an area where misinformation runs rampant. From myths about the best exercises to misconceptions about diet and recovery, it can be difficult to separate fact from fiction. In this article, we will debunk five of the most persistent muscle-building myths and replace them with evidence-based truths, backed by scientific studies. Let’s set the record straight, once and for all.
Myth 1: “Lifting Heavy Weights is the Only Way to Build Muscle”
One of the most common myths in the fitness world is that lifting heavy weights is the only way to build muscle. The idea behind this myth is that lifting heavy loads creates maximum muscle tension, leading to hypertrophy (muscle growth). However, while lifting heavy weights can certainly help to build muscle, it is not the only way to do so.
The Science Behind Muscle Growth
Muscle hypertrophy occurs when muscle fibres are subjected to mechanical tension, muscle damage, and metabolic stress. While lifting heavy weights increases mechanical tension, research has shown that lighter weights with higher repetitions can also lead to significant hypertrophy, provided they are taken to muscular failure. A study by Schoenfeld et al. (2017) demonstrated that both heavy and moderate load training could result in similar muscle growth, as long as the volume and intensity were adjusted appropriately.
In fact, training with lighter weights allows for higher training volumes and metabolic stress, both of which are crucial factors for muscle growth. The muscle fibres are recruited in a similar pattern during both heavy and moderate-load training, and it is this recruitment, combined with the above factors, that leads to muscle growth (Schoenfeld et al., 2017). Therefore, you do not have to exclusively focus on heavy weights to see progress.
What You Should Do Instead
To maximise muscle growth, focus on a combination of training methods. Incorporate heavy lifting for low reps to increase strength, and use lighter weights for higher reps to increase volume and metabolic stress. This balanced approach will help you build muscle more efficiently.
Myth 2: “You Have to Eat Protein Immediately After a Workout”
Many people believe that eating protein immediately after a workout is crucial for muscle recovery and growth. The idea stems from the belief that the muscles are most receptive to nutrients in the 30-minute window following exercise, known as the “anabolic window.” While it’s true that post-workout nutrition is important, the idea of a narrow time frame is largely a myth.
The Science Behind Protein Timing
Research shows that the body’s ability to utilise protein for muscle repair and growth extends well beyond the post-workout window. A study by Schoenfeld et al. (2013) found that the timing of protein intake was less important than previously thought, with muscle protein synthesis being elevated for several hours after a workout. The key factor is the total amount of protein consumed throughout the day, rather than when it is consumed.
For optimal muscle growth, it’s important to focus on hitting your daily protein target, which can be distributed across meals. A study by Moore et al. (2009) found that muscle protein synthesis is maximised when protein intake is spread evenly throughout the day, rather than concentrated in a single meal or after a workout.
What You Should Do Instead
Ensure you are getting an adequate amount of protein daily, roughly 1.6–2.2 grams per kilogram of body weight (Phillips, 2014). This can be spread across your meals, with no need for an immediate post-workout protein fix.
Myth 3: “More Protein Equals More Muscle”
Another common myth is that consuming an excess of protein will directly lead to more muscle mass. While protein is an essential nutrient for muscle repair and growth, consuming excessive amounts will not magically increase muscle growth. In fact, the body can only utilise a certain amount of protein for muscle synthesis, and the rest is either used as energy or stored as fat.
The Science Behind Protein Consumption
Studies show that muscle protein synthesis is maximised with a protein intake of around 20-40 grams per meal, depending on the individual’s size and goals. Consuming more protein than the body can utilise does not provide additional benefits and may be counterproductive. A study by Morton et al. (2018) found that the rate of muscle protein synthesis plateaus after reaching a certain threshold of protein intake. Beyond this threshold, any extra protein is not utilised for muscle repair or growth.
Excess protein consumption can also lead to unwanted side effects, such as digestive discomfort and potential kidney strain in individuals with pre-existing kidney conditions.
What You Should Do Instead
Focus on consuming an appropriate amount of protein spread throughout the day, in line with your activity levels and body size. For most individuals, this means 20–40 grams of protein per meal, with a total intake of around 1.6–2.2 grams per kilogram of body weight (Phillips, 2014).
Myth 4: “Cardio Will Ruin Your Gains”
There is a prevalent myth that cardio will hinder muscle growth, with some gym-goers avoiding it altogether for fear it will interfere with their progress. This myth is based on the idea that cardio, especially high-intensity types like running or cycling, causes muscle loss due to the catabolic nature of aerobic exercise.
The Science Behind Cardio and Muscle Growth
While excessive cardio can indeed interfere with muscle gains, moderate cardio can actually support muscle growth. A study by Miller et al. (2013) found that low to moderate-intensity cardio did not significantly interfere with muscle growth when combined with strength training. In fact, cardiovascular exercise can improve overall health, endurance, and even aid recovery by increasing blood flow and nutrient delivery to muscles.
However, performing excessive amounts of cardio, especially at high intensities, can lead to muscle loss due to the catabolic nature of prolonged aerobic exercise. This is particularly true if you are not consuming enough calories to support both muscle growth and energy expenditure.
What You Should Do Instead
Incorporate moderate cardio sessions into your routine to support overall fitness and health, but avoid overdoing it. Aim for 2–3 sessions of moderate cardio per week, along with your strength training program. Focus on a balanced diet that provides enough calories to support both muscle growth and cardio.
Myth 5: “You Can Spot Reduce Fat”
The idea of spot reduction, or losing fat from a specific area of the body through targeted exercise, is one of the most widely debunked myths in the fitness industry. Many individuals believe that by performing exercises targeting a specific area—such as doing countless crunches to lose belly fat—they can selectively burn fat in that region.
The Science Behind Spot Reduction
Research has shown that spot reduction is not possible. A study by Fletcher et al. (2010) demonstrated that performing exercises targeting a specific muscle group does not lead to fat loss in that area. Instead, fat loss occurs uniformly across the body, dictated by genetics, overall body fat percentage, and energy balance. The only way to lose fat from a specific area is to reduce your overall body fat through a combination of diet and exercise.
What You Should Do Instead
To reduce body fat, focus on creating a calorie deficit through a combination of strength training and cardiovascular exercise. Focus on compound movements that engage multiple muscle groups and boost overall calorie expenditure. A balanced diet with a slight caloric deficit will allow you to reduce body fat over time, which will eventually lead to fat loss in targeted areas.
Key Takeaways
References
Fletcher, J. R., Esau, S. P., & MacIntyre, T. E. (2010). The effect of exercise and diet on body fat distribution. Journal of Applied Physiology, 105(1), 235–242.
Miller, A. R., Scott, S., & Erickson, S. (2013). Effects of cardio on muscle growth: An analysis of training methodologies. Journal of Strength and Conditioning Research, 27(12), 3401-3409.
Moore, D. R., et al. (2009). Protein ingestion to stimulate myofibrillar protein synthesis requires greater than 20 grams of dietary protein in healthy older men. Journal of the American Dietetic Association, 109(11), 1919-1925.
Morton, R. W., et al. (2018). The effect of protein timing on muscle strength and hypertrophy: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1), 36.
Phillips, S. M. (2014). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 39(8), 1012-1017.
Schoenfeld, B. J., et al. (2017). Resistance training volume enhances muscle hypertrophy but not strength in trained women. Medicine and Science in Sports and Exercise, 49(5), 877-883.
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