Help build muscle by debunking some myths

Help build muscle by debunking some myths

Let's be clear, I am not a competitive bodybuilder, triple certified fitness/diet guru, doctor, or university accredited egghead. I don't play any of them on TV either. However, I have to tell you that the world of fitness and bodybuilding is full of myths and misconceptions. Heck and I found the world of wine confusing.

Let me clear up some of the most damaging myths about your muscle building and strengthening progress.

1. There are supplements that are just as effective as steroids. Actually, only steroids are as good as steroids. Nothing in the natural world will match what the chemical world has to offer (at least when it comes to steroids). In other words, don't spend your hard cash on products that claim to do what they can't do. As far as chemicals go, this is not a route you want to take.

2. To look like a professional bodybuilder, you have to train like a professional bodybuilder - no, not really. Who says professional bodybuilders know what they're doing? Look, most people do it, but it's not a given. Carrying 230 pounds on a 5’8” frame requires more than a good routine and some protein powder.

3. If beginners are supposed to do a full-body routine and an intermediate is supposed to split their workout into two parts, then I now have to split my workout four ways - no, not really. More is not better. If you see good results with 10 sets, there is no guarantee that you will see better results with 20 or 30 sets. Honestly, maximum effort with minimum number of sets produces maximum results.

4. To grow tall, you have to eat big, huge, Godzilla-like calories - okay, maybe. If you just want to get big (see fat), you should eat a big meal every 3 hours - why not? The old-timers recommended mixing a quart of milk, a cup of powdered milk, 3 to 5 scoops of ice cream, and a weight gain formula (think Weider No. 7) and drinking throughout the day. Do you want to build lasting lean mass over time or pack a 60/40 mix of ground beef in 4 weeks?

5. Buying the pump is sweet, as is combustion. Getting that great pump where your muscles swell to twice their size is good for the ego, but not so good for muscle building. If you want a good pump, twist out 25 curls with a dumbbell. But will this recruit the deep fibers that will make you strong and hopefully tall? You want a burn; stretch your arms to the sides and swing them in small circles about 100 times. Your delts will burn but not grow. Heavy weights at maximum effort for 6 to 10 reps with a few forced reps or strip/drop sets build strength and muscle.

There are other myths that can hold you back – absolutely. But as you work toward your fitness goals, consider these thoughts, weigh them against your experience, and confirm the truth of what I claim.

Inspired by H. Kim