Today’s guest post is by Rafi Bar-Lev.
He’s a fitness fanatic and the founder of the community fitness site, Passionate Fitness – Fitness Tips.
He recently wrote about the top 15 exercises to lose weight as well as interval training in a nutshell.
Check it out!
There are tons of guys out there looking to go from skinny to jock, so it’s no wonder that there’s so much information out there on how to do it. Unfortunately, not all the information about muscle building is accurate.
Here are 5 muscle building myths that couldn’t be further from the truth:
#1 You need to eat meat
A huge myth about muscle building is that you need to eat meat to gain muscle. It’s simply not true – you don’t need meat specifically, you need protein. And protein you can get from a wide variety of sources, including fish and eggs.
Clint’s comment: Whilst you don’t need to, I’m sure as hell not giving up my rack of pork ribs for a bunch of rabbit food just yet ;)
#2 You need to eat multiple meals a day
The multiple meals a day “advice” is interesting in the fact that it’s wrong in every scenario it talks about. For instance, people say that eating multiple meals a day will “speed up” your metabolism so that you will lose weight. But with muscle builders, they say you have to eat multiple meals a day to “get the max amount of calories” – it’s simply not true. There’s a simple formula of whether you ate more calories than you expended during the day, and if you did, whether one meal or 10 meals – you’ll gain weight.
Clint’s comment: Keep in mind that gaining weight is great if its the right kind of weight. Definitely not advocating you go out and eat a tub of chicken wings each day to hit your caloric intake. The quality of the calories you consume is just as important.
#3 You need to do squats, deadlifts, and bench presses
Squats, deadlifts and bench presses are all great compound exercises that will help you add mass quickly – but as long s you take in more calories than you expend and workout, you’ll gain muscle without them.
Clint’s comment: Whilst it’s true that there a variations on these exercises, it must be said that they are the true kings of mass-builders and the most effective.
#4 Steroids will make you muscular
This is one of the biggest myths of all – that taking steroids alone will turn a person into a hulking monster. The truth is that while steroids have an influence on a persons gains, they only help them if they’re also working out at the same time. In short, not only can they be bad for you – but they’re simply not necessary.
Clint’s comment: Very true. Most steroid users are training twice a day, 6 days a week to achieve their physiques. It’s certainly not the easy way to gain mass.
#5 You can’t gain muscle with bodyweight exercises
Yes, weights are great and compound lifts are especially good for gaining mass, but they are in no way necessary. In fact, you can gain weight and muscle by doing bodyweight exercises exclusively and for years have been the foundation of many strength and conditioning programs.
Clint’s comment: Absolutely hit the mark with this one. Body weight exercises are up there on my list of must-haves in the gym for anyone looking to improve their physique. Just look at anyone involved in gymnastics if you need motivation to do them.
The main thing is to focus on targeting different muscle groups combined with compound exercises (targeting many muscle groups), eating plenty of protein and taking in more calories than you expend to put on weight.
Clint’s Note: Thanks for your tips Rafi. There’s a whole lot of misleading information out there on the interwebs pointing us to the latest muscle-building fad. What are some myths that you’ve come across? Comment below.