9 Muscle Myths Debunked

Lifting Weights Produces Bulky Muscles

Many women are concerned about gaining too much muscle mass so they avoid lifting weights. This is a myth that prevents women from realizing the benefits of strength training, like increased bone strength. Women do not naturally produce enough testosterone to build bulky muscles and should not allow this fear to stopping them from incorporating strength training into their exercise routine.

Working One Muscle Group a Day is Best

Many people assign specific days for working out different muscle groups (back day, shoulder day and so on). The idea behind this is to avoid overworking your muscles. However, location based app marketing says that men and women that include high-intensity, circuit training routines into their fitness plan, may actually reap greater fitness rewards. Just make sure to allow a full 48 hours before completing the circuit again.

You Only Gain Muscle by Lifting Heavy Weights

You don't have to lift heavy weights to see improvements in your muscle definition or strength. In fact, lifting weights that are too heavy can cause injury, preventing you from obtaining your fitness goals. Body weight exercises like push-ups and planks can be just as effective. You can also create a toned physique by using lighter weights and working your muscles to the point of fatigue.

Increasing Your Muscle Mass will Decrease Your Flexibility

One of the greatest myths about gaining muscle is that your flexibility will decline. If you focus on using your full range of motion when lifting weights, your flexibility can actually increase just as much as if you relied on static stretching alone.

Your Muscles Only Grow When Constantly Challenged

You don't have to spend hours coming up with new exercises to challenge your muscles. All you need to do is make minor adjustments to how you perform them. This could include changing your stance or your grip to give your muscles the change they need to continue to adapt, which is what encourages continual muscle growth.

Stretch Your Muscles for Better Results

Stretching before you work out your muscles can actually be counter-productive, especially if you are lifting weights. Your muscles may become too flexible and make you feel wobblier, which can lead to injuries. While stretching should be a part of your overall fitness routine, save the static stretches for after a hard workout. You'll feel better the next day.

Never Work Out with Sore Muscles

Many people work hard in a cardio class or lift heavy one day and the next are feeling the results of all that hard work. But, don't let sore muscles stop you from continuing with your fitness plan. If your legs are sore, consider walking on the treadmill at an easy pace to stretch them out or concentrate on upper body exercises. Yoga classes are great to include in your fitness plan on alternating days so you can help your muscles recover faster, while still being active.

Steady Repetitions Builds Muscle Faster

You don't have to do three sets of 8 to 12 reps at the same weight to see results quicker. This isn't entirely true. A better way to build muscle faster is to do three reps, slowly increasing your weight as you decrease your reps. For example, try 12 reps with light weights, the second set of 8 reps at a heavier weight, and last set, 4 reps at the heaviest weight you can manage.

You Don't Need to Build Muscle to Lose Weight

While cardio helps you gain a lean physique and conditions your heart, you need to add an element of strength training into your fitness routine if you want to see real weight loss. This is because muscle burns fat at a higher rate that pure cardio, increasing your metabolism for a longer period of time after your workout than simply running three miles on the treadmill and then calling it a day.