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Building Muscle Fast - 3 Muscle-Building Myths That Can Bring Your Progress to a Trickle

Building Muscle Fast - 3 Muscle-Building Myths That Can Bring
Your Progress to a Trickle
By David LaMartina

If you have been lifting weights and researching muscle
building for any significant amount of time, you have probably
come across a great deal of confusing, conflicting, and just
plain bad advice. The upsurge in the popularity of bodybuilding
and fitness on the internet has unfortunately brought forth a
wealth of misinformation about the best ways to eat and train to
for building maximum muscle mass. Here are three of the most
blatant myths in the fitness world that you would do best to
avoid.

Low Reps to "Bulk", High Reps to "Tone"

The most common myth about building muscle is that low reps and
heavy weights should be used to "bulk," and that lighter weights
and higher reps should be used to "cut" or "tone." Some gurus
and bad trainers even go so far as to recommend avoiding key
heavy exercises like squats and deadlifts when trying to lean
down. You must understand that "bulking" and "toning" are
nonsensical words created and used by bad trainers and
self-proclaimed gurus.

As far as your physique goes, you should be concerned with
building muscle and losing fat. Building new muscle tissue
requires an intense stimulus from compound movements and heavy
weights. Fat loss requires a caloric deficit from proper diet
and exercise. Not only will switching to lighter weights during
a fat loss phase NOT help your results, it will make your
physique WORSE. To retain, or even gain muscle while losing fat,
you must give your body the same intense stimulus that allowed
it to build the muscle in the first place.

You can Only Digest 30 Grams of Protein per Meal

Though the vast majority of bodybuilding nutritionists realize
that you need a great deal of protein to build muscle, there is
still immense debate over the exact amount required. There are
an unfortunate number of people who insist that the human body
has some kind of cap on the number of grams of protein it can
absorb in a given time period, and that any more is useless or
even counterproductive. Nothing could be further from the truth.

As you gain more muscle and get used to eating a high protein,
high calorie, muscle-building diet, your body will increase its
ability to use this nutrient. Most "experts" recommend eating
somewhere in the neighborhood of 1 gram of protein per pound of
bodyweight per day, but a better guideline for an intense
trainee would be closer to 2 grams per pound. At a current
weight of 250 pounds, I can tell you that I have seen my best
muscular gains eating 80-100 grams per meal and around 500 per
day.

Overtraining

True overtraining is a real issue, but nowhere near to the
extent gurus would have you believe. Many writers will claim
that the use of proven bodybuilding techniques such as drop
sets, supersets, and split routines will somehow lead to a state
of extreme fatigue and a nearly complete lack of progress. What
you should realize is that most people that write nonsense like
this have made very little muscle-building progress themselves
and are basing their claims on supposedly scientific studies
instead of real-world results.

If your muscular gains are lacking, you should always check
your diet before worrying about "overtraining." If you are not
eating enough to gain weight, then it is no wonder that your
strength and muscle mass are not increasing. A true state of
overtraining is generally something that only advanced athletes
need to worry about.

Hopefully you are now better-educated about the best ways to
build muscle. Avoiding these myths will put you on the fast
track to your best gains ever.

About the Author: David LaMartina is a competitive powerlifter
who currently sits at a solid 250 pounds and has achieved a 590
squat, 315 bench, and 635 deadlift. If you found his
muscle-building tips helpful, visit these sites:
http://intelligentmusclebuilding.com
http://www.squidoo.com/no-nonsensemuscle-building

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=382767&ca=Wellness%2C+Fitness+and+Diet

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