If you take a week off you will lose most of your
gains.
Taking one or two weeks off occasionally will not harm
your training. By taking this time off every eight to ten
weeks in between strength training cycles it has the habit
of refreshing you and to heal those small niggling injuries.
By having longer layoffs you do not actually lose muscle
fibres, just volume through not training, any size loss
will be quickly re-gained.
By eating more protein I can build bigger muscles.
Building muscle mass involves two things, progressive overload
to stimulate muscles beyond their normal levels of resistance
and eating more calories than you can burn off. With all
the hype about high protein diets lately and because muscle
is made of protein, it’s easy to believe that protein
is the best fuel for building muscle, however muscles work
on calories which should predominately be derived from carbohydrates.
If I'm not sore after a workout, I didn't work
out hard enough.
Post workout soreness is not an indication of how good
the exercise or strength training session was for you. The
fitter you are at a certain activity, the less soreness
you will experience after. As soon as you change an exercise,
use a heavier weight or do a few more reps you place extra
stress
on that body part and this will cause soreness.
Resistance training doesn't burn fat.
Nothing could not be further from the truth. Muscle is
a metabolically active tissue and has a role in increasing
the metabolism. The faster metabolism we have the quicker
we can burn fat. Cardio exercise enables us to burn
calories whilst exercising but does little else for fat
loss afterwards.
Weight training enables us to burn calories whilst exercising
but also helps us to burn calories whilst at rest. Weight
training encourages muscle growth and the more lean muscle
mass we possess, the more fat we burn though an increased
and elevated metabolism.
No pain no gain.
This is one myth that hangs on and on. Pain is your body
signalling that something is wrong. If you feel real pain
during a workout, stop your workout and rest. To develop
muscle and increase endurance you may need to have a slight
level of discomfort, but that's not actual pain.
Taking steroids will make me huge.
Not true, strength training and correct nutrition will
grow muscle. Taking steroids without training will not make
you muscular.
Most steroids allow faster muscle growth through greater
recovery, while others help increase strength which allows
for greater stress to be put onto a muscle. Without food
to build the muscle or training to stimulate
it nothing will happen. Most of the weight gain seen with
the use of some steroids is due to water retention and is
not actual muscle.
Strength training won’t work your heart.
Wrong!! Strength training with short rest periods will
increase your heartbeat well over a hundred beats per minute.
For example, performing a set of breathing squats and you
can be guaranteed that your heart will
be working overtime and that your entire cardiovascular
system will be given a great overall body workout.
Any intensive weightlifting routine that lasts for 20 minutes
or more is a great workout for your heart and the muscles
involved.
I can gain muscle and lose fat at the same time.
Wrong. Only a few gifted people with superb genetics can
increase muscle size while not putting on body fat. But
for the average hard gainer, they have to increase their
muscle mass to its maximum potential and then cut
down their body fat percentage to achieve the desired shape.
>> Click here for Pete Sisco's Maximum Strength Program
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