4 facts about muscles

In strength training, it's sometimes tricky to makes sense between advice from some people and warnings from others. Some myths still exist in this field and keep influencing training methods. So to help you work out more effectively, Domyos has decided to lift the lid on 4 misconceptions. Fact or factoid, discover what you need to know for the right way to work out.


Misconception No. 1: long sessions for muscle definition


If you want to lose the fat that covers the muscle, i.e. create definition, you'd be better off going on a diet. Whether your sessions are long or short doesn't change a thing. Short sessions use heavy loads to gain muscle whereas long sessions use lighter loads to create muscle endurance. Therefore both can be useful to define the body, but will act on different groups of muscle volume. For dieting or mass gain, you don't need to change your strength training workout. However, you should avoid training too hard during your diet. This type of workout is too dangerous for the body when dieting. The fatigue caused by the restricted calorie intake increases the risk of injury.


Misconception No. 2: as much protein as possible to gain muscle


It is often believed that the body has to consume as much protein as possible to gain muscle. Not true! While professionals eat up to 500g of protein a day, this is in no way applicable for beginner or advanced athletes. So how much should you eat? Between 1.8 to 2.2 grams of protein per body weight kilo. E.g. if you weigh 85 kg, then you should eat between 153 grams (85 x 1.8) and 187 grams (85 x 2.2) of protein. Anything above and beyond this is pointless and won't help you gain any muscle!


Misconception No. 3: way too heavy loads to make progress


Don't follow advice that promises good results with negative actions. When you are doing your strength training workout, there is no need to lift until you fail. Stop before it happens: lift as much as you can, but without going any further. This way, you'll prevent injury and will recover more quickly. Never forget that the loads you use should be suited to your level. If they are too heavy, the execution is likely to be poor and could lead to injury. A beginner may need to train with a progressive load so that the body can get used to it. Remember that the same programme can last 4 to 6 weeks before being changed.


Misconception No. 4: Using your body weight to gain muscle


Using your body weight is an excellent way of shaking up your routine and boosting fitness. With this type of workout, there is less muscle trauma and the core is strengthened in a much more intense way. On the other hand, it won't be enough to get to the next level. If your muscles get too used to your body weight, which is limited at that, then results will get smaller and smaller and the benefits will level off. You need sufficient load to make progress and stimulate muscle gain. What is your key weapon to do this? Cast iron of course!




Fact or factoid, beware of locker room rumours about making progress in your strength training workout. What about you? Do you have any experience or good advice you'd like to share?

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