10 Myths of bodybuilding
In this article we will do a review of the main myths surrounding bodybuilding training and nutrition can help determine your physical, they can be hurt and what can help or hurt, depending on your approach.
- 1 Myth 10: Do not eat at night
- 2 Myth 9: Train to failure
- 3 Myth 8: Sugar is bad
- 4 Myth 7: You can only digest 30g protein per meal
- 5 Myth 6: You can gain muscle and lose fat at the same time
- 6 Myth 5: It is better to do cardio after weight training
- 7 Myth 4: All fats are bad
- 8 Myth 3: Stretching exercises before training
- 9 Myth 2: You must train hard to grow
- 10 Myth 1: Do not train when you`re sore
Myth 10: Do not eat at night
When we sleep, our body spends an average of 8 hours without eating. During this fast, the body is forced to use his own muscle protein as fuel, the conversion of amino acids to glucose. In other words, during sleep, muscle catabolism occurs, muscle tissue decomposes to supply nutrients to the blood. That`s why you should always end the day with a slow – digesting protein like a milkshake casein or cottage cheese.
Several studies show that athletes who take a casein protein before bed for eight weeks experienced greater muscle gains which consume casein shake middle of the day.
It is crucial to eat a protein-rich meal just before going to bed in order to feed the muscles the nutrients they need to recover and grow while you sleep. Taking 20-40 grams of slow-digesting protein, casein as a shake or cottage cheese. If you`re trying to gain muscle mass, not store fat easily, making the protein with about 20-40 g of slow-digesting carbohydrates, such as oatmeal, sweet potatoes or whole wheat bread.
Myth 9: Train to failure
This is a popular belief, simply because its logic is irrefutable. After all, if you stop before failure, it means that you do not try hard enough, you simply just do what once were able to do and so do not you stimulate growth.
Research shows that when all the series are made to failure and beyond with forced reps, levels of growth hormone are significantly higher after workouts when stops just before failure. Since GH is essential for muscle growth, it can be assumed that the adoption of most of the series until the ruling is the best bet.
Myth 8: Sugar is bad
Sugar has a very bad reputation, but immediately after workouts is good. Te time known as the “anabolic window” sugary foods enter the bloodstream as quickly as possible, so your muscles can refuel.
Insulin will not convert sugar into fat, but instead will push sugar into muscle cells along with amino acids, which help you build more muscle.
Avoid sugar most of the time, but not after exercise that is when you should consume about 40 grams of protein shake and 40 to 100 g of food or sugary drinks to replenish spent glycogen and repair damage caused by intense training. Carbohydrates prevent the loss of muscle mass because the body can consume muscle as fuel to replenish lost energy when you do not have fat or glycogen reserves by hand.
Myth 7: You can only digest 30g protein per meal
This belief was especially prevalent among bodybuilders in the `80s and has persisted ever since. It is a valid eat smaller portions more frequently throughout the day instead of three big reminders, but makes a bold and specific statement about the capabilities of the digestive system. Is the limit 30 g protein? The amount of protein can be digested and used depends on numerous factors such as the type of protein, digestion of the gastrointestinal tract and absorption capacities, the degree of recovery muscles need, the amount of protein that have eaten recently and how many calories you are going to get from carbohydrates and fats.
There is a limit to the amount of protein you can digest in a given and this is a main reason to eat six or more meals a day now, but 30g is generally a low amount. Try to eat 2 to 2.5g of protein per kg of your body weight and divide that amount by more than six meals (including smoothies). For example, if you weigh 95Kg, it would be an average of 35-52 g of protein per meal.
Myth 6: You can gain muscle and lose fat at the same time
There is a belief that consuming more calories than normal helps to gain muscle and consume fewer calories than normal helps to remove fat. Therefore, it follows that you must choose between the two. This thinking has given rise to one million volume phases and a few phases of definition. Although it is much harder to gain muscle when calories are low enough to stimulate fat loss it is possible.
This is especially true when the protein intake is high, carbohydrates are low and eaten in the four most critical moments of the day: first thing in the morning, before and after training, and before bedtime. In fact, researchers at the University of Connecticut (Storrs) showed that men who had a very low carbohydrate diet without exercise lost a significant amount of body fat while gaining muscle mass.
In addition to diet, they took supplements promoting muscle growth, such as creatine, BCAA, arginine and beta-alanine.
Therefore, it is possible to increase lean body mass and reducing body fat while through the right combination of protein, carbohydrates, additives, weight training and cardio.
Myth 5: It is better to do cardio after weight training
Japanese researchers found that when subjects performed cardio immediately after lifting weights, the amount of fat burning was significantly higher than when they did cardio first. This may be because the levels of growth hormone are higher.
The growth hormone not only promotes muscle growth, but also releases fat cells fat so that it can be burned as fuel. For this reason, do not feel guilty for doing cardio after weight training, because it is the best strategy for muscle growth and reduce fat.
Myth 4: All fats are bad
Sugar is not the only nutrient deleted from the lists bodybuilders. Fat still occupies a higher position in the dishonorable list. But there is only one type of fat you should avoid at all costs: trans fats. This fat is not only bad for your health but can also increase muscle wasting.
A small amount of saturated fats are needed, since a 10% of total daily calories should come from saturated fat (meat) to promote testosterone levels. And it takes about 30% of total calories from fat. Much of this should come from monounsaturated fats (olive oil, avocados, nuts) and omega – 3 (salmon, trout) fatty acids. These fats are not easily stored as body fat, they are easily burned as fuel during exercise and even stimulate the burning of body fat.
You should avoid trans fats at all costs, but be sure to get 30% of total calories from fat with 10% of saturated fat, 10% monounsaturated fat and 10% fat omega-3.
Myth 3: Stretching exercises before training
Contrary to popular belief, there are no studies that show that stretching before exercise reduces the risk of injury. There is, however, a lot of research that shows that when athletes do static stretching before weight training, strength decreases. Other studies show that increases flexibility over when stretching is performed after exercise compared to perform them before. Even research shows that dynamic stretching (fast movements, ballistic, such as arm circles and high kicks to the legs) before weight training increases power and strength.
Do not do traditional static stretching before training. Make them after your workout, holding each stretch for about 30 seconds. Before your workout, perform dynamic stretches as part of your warm-up.
Myth 2: You must train hard to grow
With training to failure, it is probably a symptom expected to be that guy at the gym poster. We all use some top motivations to come to us and make the series as hard as you can, but if we start with the premise that the great weight is related to what`s hard for you not be Ronnie Coleman. So how heavy is a reflection of how many repetitions you can do before reaching the failure. Therefore, the question is the maximum series with few repetitions are the best strategy for muscle growth?
Research confirms that the repetitions in the range of one to 7 are best for strength, but not necessarily for muscle growth. A few repetitions not adequately stimulate the metabolic change in muscle growth. To do this, you need to keep repetitions from 8 to 12. This will increase production metabolic byproduct, such as lactic acid, which stimulates the production of growth hormone. These metabolic byproducts also irrigated water within muscle cells to create a burst, which extends and ends in skeletal muscle growth process.
Not only do not have to train hard to train, the best range for growth is within 8 to 12 repetitions. Recommended range with low and high repetitions, while keeping the average about half.
Myth 1: Do not train when you`re sore
The number one myth of bodybuilding seems so logical and has been enacted so successfully for so long that you may be surprised. DOMS (delayed onset muscle soreness, the pain usually felt 24 to 48 hours after an intense workout) it indicates that muscle cells are damaged from your previous workout.
DOMS means that they are carrying out normal processes involved in muscle recovery and muscle growth. A Japanese study found that when subjects followed an exercise session that caused muscle pain with another training session about two days later, while they were still sore, their levels of cortisol in the second training (a catabolic hormone that interferes with muscle growth) were much lower than the first workout and free testosterone was slightly higher. In other words, they were in better anabolic state. In addition, Japanese researchers induced pain in the biceps muscle of subjects with large negative repetitions and repeat the exercise two to four days later.
They found no significant differences in maximum strength, range of motion, muscle soreness and plasma creatine kinase (a chemical indicator of muscle damage) between each exercise session.