Anyone who spends just a few minutes researching body building will come across a huge amount of information online. However, this information is often inaccurate or even harmful. To get an idea of what you should be doing, follow only evidence-based guidelines for bodybuilding. Not only will you see better results, following this advice will prevent any harmful effects and keep you in good shape. Here are some of the most common myths about muscle building.
1. Creatine Causes Weight Gain
Many people will take a creatine supplement if they want to “bulk up”, but chances are, you’re not going to see many benefits in the long run. Creatinine will pull water into muscle cells, which temporarily makes them appear larger. However, you’re not actually building strength, so you’re better off skipping creatinine.
2. Cut Out Carbs for Muscle Gains
Many people want to lose fat and gain muscle, which can lead them to follow a high protein, low-carb diet. Carbohydrates actually do play an important part in muscle synthesis though. Your muscles use protein as their building blocks, but muscle tissue depends on carbohydrates for a fuel source. Keeping a healthy amount of carbs in your diet will help to maintain muscle mass, so don’t avoid this important nutrient.
3. You Need Protein Supplements for Bodybuilding
Many bodybuilders like to have protein supplements handy and they can be a good way to meet your needs, especially if you have a busy schedule. However, protein supplements are not more effective for muscle growth than the proteins found in foods. Additionally, many people find that protein supplements aren’t flavorful and can be a little hard on your wallet. Eggs, milk, meat, and soy all contain high-quality protein sources.
4. Do At Least Three Sets for Muscle Gains
Doing more repetitions of any exercise will stimulate protein synthesis. However, this may not necessarily lead to increased muscle size. Experts now believe that the key to increasing muscle and strength mass may actually be more due to muscle fiber activation. Instead of focusing just on the number of sets or relative load, you may want to change up your focus. If you want to learn how to really build muscle, you should check out CJ Fletcher’s column on buildthemuscle.org.
5. You Need Massive Protein Intake
Although you will need more protein in your diet for bodybuilding than a typical person, you don’t need to be excessive in your diet. Most strength athletes aim for 1.7 grams of protein for every kilogram of body weight. The key with protein is to include high-quality sources and moderate your calorie intake. Having too much protein in your diet may actually harm your goals as your body will turn it into fat. Take some time to work out a meal plan or general guide that follows this protein advice.
Although it can be tempting to follow some of the strict bodybuilding advice, you’re better off avoiding the myths mentioned above. Instead, make sure that you stick with evidence-based advice for your diet and workouts.