Debunking Muscle Building Myths

Today we shall be solving some of the myths surrounding how to build muscle safely and effectively. There are many common misconceptions when it comes to weight training and supplementation, so today we'll get to the bottom of the top five.

Should women lift weights? Are supplements good or bad for you in the long-term? These are all questions which will be answered for you. Sadly, many people get so lost in all of the myths out there that they convince themselves building a better body is too confusing for them to succeed. That needn't be the case.

No matter what your fitness goals may be, there are so many myths out there that you can over complicate almost any situation. The moment you feel you have found something which works for you, you can be set back to square one by telling you what you're doing is wrong even though it is working for you... When you base your decisions on scientific research rather than popular opinion you will notice greater results.

1) Can girls lift weights or not?

This is a commonly asked question and dates back over 30 years. Resistance training is perfectly safe for females, but most are terrified by old myths that they will get big and bulky. Females do not have the necessary testosterone levels to achieve such growth, so fearing it doesn't make sense. If you want to get the type of body displayed by Jessica Ennis and other Olympic athletes in London last year then resistance training is crucial.

2) Do you need to use supplements?

Supplements are a good thing. The enable you to enhance a good diet even further. However, they can become a bad thing when too much weight is placed upon their importance within your routine. Your main results are going to come from your diet and your training, not which whey protein brand your choose. Keep supplements down to a minimum, such as a whey protein and creatine monohydrate.

3) Which workout frequency is best for results?

Contrary to popular opinion, more does not always mean better. This is particularly true when it comes to exercise. In fact, gym newcomers should not train more than three times per week for maximum results. Those rest periods are as important as the training itself, so be careful not to neglect them. Once you feel ready to step things up try alternating onto a two day split routine, focusing on each muscle a little bit more and hitting different body parts on different days of the week.

4) Can you succeed without sorting out your diet?

Your diet is the most important factor in your overall success. Without paying attention to what you eat, you will not be able to see many of the hard earned results you are obtaining from the gym. Many people make the mistake of ignoring their diet completely, but the truth is you can't succeed without it.

5) How do you know your calorie intake is correct?

If you have never watched your diet before then this can prove to be a tricky topic to get to grips with. The easiest way to set a good daily target is to multiply your target weight in pounds by anywhere from twelve to fifteen. This will set an attainable target for you and ensure you are providing your body with enough nutrients.

At one stage or another, everybody who uses the gym hears one of the myths discussed today. Now you know the facts, leaning how to build muscle becomes an altogether more straightforward affair.