8 myths about strength training. Streamline your training and avoid mistakes.
Are you an enthusiast or opposed to lifting iron? You should know these facts.
There is a wealth of widely-spread and unsubstantiated information about strengthening. If you have a question, enter it on Google. You have thousands of answers right away. Anyone can put it on the web. What can you trust? Which training information is not adorned with advertising? Here are 8 myths you should know about strength training.
What do you read in this article?
Myth # 1 - Strength training allows you to reach a bunch of dysfunctional muscles.
Myth # 2 - When you stop exercising, your muscles turn into fat.
Myth # 3 - If you want to gain muscle mass, you must first gain total mass.
Myth # 4 - Low reps won't build muscle.
Myth # 5 - Strength training can prevent young athletes from growing.
Myth # 6 - Standing positions are better than free loads.
Myth # 7 - Strength training doesn't improve cardiovascular health.
Myth # 8 - For the purpose of burning fat, aerobic exercise is superior to strength training.
Summary of myths about strength training.
Myth no. 1 - Strength training allows you to reach a bunch of dysfunctional muscles.
It's not true that exercise will make you a clumsy and clumsy muscular man. The opposite is true. Properly performing full-scale strength training exercises increases not only your strength but also functionality and flexibility. It is proven that also the representatives in weightlifting have excellent flexibility.
This myth was probably due to the fact that strength training shortens muscles at the beginning of movement. Continuation of the full range of motion immediately expands.
After completing breast training, you do not walk all day with your arms folded in front of your chest. Or? It is also true that stretching does not permanently prolong the muscles, as some theories say. If this were true, muscle extension would cause instability in the joints that move.
Myth no. 2 - When you stop exercising, your muscles turn into fat.
The muscle never turns into fat. Even a horse cannot turn into a dog. These are two different things. Just as they can not be confused hand and foot. These are different tissues whose position is unmistakable.
The myth maintains its position mainly because people stop exercising (reduce muscle stimulation and caloric expenditure) but do not reduce their caloric intake or do not reduce it enough and therefore gain weight and fat. By not exercising, their muscles become optically smaller.
The effect can therefore be called double. Muscles shrink and fat builds up, both processes happen physically (optically).
Myth no. 3 - If you want to gain muscle mass, you have to gain total mass first.
Gaining total mass means increasing muscle and other mass (fat) to achieve maximum size. In the days of Arnold, bodybuilders took off mass during the off-season. Subsequently, they reduced the fat at the time of preparation for the competition. Called. the characterization phase or also the definition of the muscles. The purpose was to maintain as much muscle mass as possible to get rid of fat deposits as much as possible.
The truth is that together with fat gain you will not increase the amount of muscle mass you build.
Therefore, it makes no difference whether you are gaining muscle or muscle with fat. Respectively. stimulating insulin resistance when gaining total mass (muscle and fat) This may prevent you from gaining muscle and getting rid of fat. Gaining fat can also result in interfering with thyroid and hormone work. And this is another process by which you can complicate the loss and efficient burning of fat.
Myth no. 4 - Low repetition will not build muscle.
You can find the first evidence that this information is mistaken for elite weightlifters who have an overly developed muscular body.
By using a low number of repetitions and a heavy load, you stimulate neurons (muscles) that lead to rapid stimuli (type IIB or FG muscle fibers). Conversely, exercising with less stress on multiple repetitions will stimulate the building of fibers with a more persistent nature (type IIA or FOG muscle fibers). Type IIA muscle fibers can be called intermediate between super fast and endurance.
For this reason it is necessary to exercise both types of fibers for optimal muscle mass building. But the type of muscle fiber IIB as an accelerator is a priority. Stimulation of muscle mass growth as an absolute trigger is a low (or initial) number of repetitions.
Myth no. 5 - Strength training can prevent young athletes from growing.
A number of parents are preventing their children from doing strength training, believing that their growth will stop. The idea is that their epiphysis plates will be damaged and they will stop growing. Of course this is not true. This is just an unfounded presumption. Dr. Mel Siff, who focused his doctoral thesis on biomechanics of soft tissue. In this work he states:
"Biomechanical research has shown that simple routine activities such as running, jumping, and striking can cause a higher load on the locomotor support system than strength training."
In addition, a large-scale Russian study of young athletes found that heavy-weight strength training helps stimulate bone growth in adolescents.
Myth no. 6 - Machines are better than loose loads.
Without any reservations, it can be argued that machines also have indisputable advantages. An example may be the need for muscle isolation or for various rehabilitation exercises. Also, some exercises such as stumbling can be considered better machine exercises than under load.
However, free loads are more versatile. Compared to machines, they provide a better way to develop functional strength for sports activities. They imitate movements that are identical to human movement, including the need for stabilization.
Myth no. 7 - Strength training does not improve cardiovascular health.
Many supporters of cardio activities claim that aerobic training is the best way to promote cardiovascular health. However, the fact is that a lack of aerobic fitness is not a cardiovascular risk factor. Inactivity is a risk factor. It is also possible to be in an aerobic condition and have a life-threatening heart disease.
Cardiologist Henry A. Solomon states in his book:
'Cardiovascular health means the absence of cardiovascular disease, not the ability of an individual to perform a certain physical activity. Our overall cardiovascular health is determined by the condition of various cardiac structures, including cardiac muscle, valves, special cardiac fibers carrying electrical impulses, and coronary arteries.”
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Myth no. 8 - For the purpose of burning fat, aerobic exercise is superior to strength training.
The absolute opposite is true. Strength training produces and accumulates a significant amount of lactic acid. This results in stimulation and subsequent production of growth hormone.
Growth hormone is a significant fat burner, including rejuvenation (also known as youth hormone) and other positive effects.
Strength training is also the most powerful muscle builder in practice. This increases the value of resting metabolism (among other things), resulting in the burning of more calories during and outside exercise.
Summary of myths about strength training.
There are many more myths about strength training. And it is not always possible to distinguish truths and fiction unambiguously, since (un) truth differs especially from the specific aim and requirements of the trainer. Probably the best advice I can give you is healthy skepticism and insight. Not everything that is written on the Internet or in a magazine is the unchanging truth.
Another factor that affects the value of information is the physical, psychological (combination of) fitness of the trainer.
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