11 Myths About Bodybuilding That Have Tough Skin
The world of bodybuilding is full of accepted ideas. Here are 11 myths that have tough skin, including in specialized books.
Myth 1: “Bodybuilding is swelling”
The term “swell” comes from the observation of high-level bodybuilders or amateur practitioners of good level who present at a period of the year a very large physique then a few years or months later a flattened physique, a good part Muscles having disappeared in passing, in the manner of a balloon of balloon that would have deflated.
In the high-level bodybuilder, using anabolic steroids to increase muscle mass can lead to temporary gains in muscle mass. Stopping the products, coupled with poor diet can cause a significant number of pounds to lose.
In the sportsman who does not use this type of prohibited products, the gain in muscle mass comes from hypertrophy of sarcomeres (contractile tissue) and sarcoplasmic hypertrophy (non-contractile tissue containing water and Glycogen). These gains as a whole represent the gain in muscle mass which is therefore not “air” but which can disappear gradually when the mechanical constraint (sport) and the food are no longer of good quality; In the same way that the sedentary can lose its muscles if it remains lying all day.
Myth 2: “Creatine is a doping product”
By definition, a doping product is a man-made substance that significantly increases performance and is generally accompanied by side effects. The list of doping products is set by the international anti-doping agency (AMA), which is an international consensus. Creatine is not on this list and has never been listed.
Since creatine has been used extensively and has been muddled by the media to doping drug scandals, it is not uncommon for a doctor to say that creatine is a banned and / or doping product ‘Is neither has ever been the case.
Creatine is a substance naturally produced by the body and brought in small amounts by the diet. It is available over the counter because of its safety.
Myth 3: “To be muscled, just make pumps”
The pumps represent a polyarticular movement without additional load (one uses its own body as a load) that is easy to carry out everywhere. The inclination of the body during exercise allows to increase or decrease the difficulty: for example, pumps on the knees or pumps with feet raised in height on a chair. Bodybuilding is a sport whose goal is to muscle the body as a whole. The pumps only target one work of the pectorals, triceps and the anterior deltoid (the front of the shoulder). If this movement is very effective at beginning, its unique practice can lead to imbalances of the muscle chains (weakness of the back of the shoulder and back) which will later cause pain. Moreover this movement does not apply to the legs.
Myth 4: “We are stronger when we inspire”
The idea that it is necessary to blow at the moment when the load is lifted is, in part, a mistake. When a movement becomes very difficult it is natural to block his breathing. This blockage has the effect of contracting the stabilizing muscles and increasing the strength and stability. For example, by lifting a heavy object from the floor, blocking breathing will facilitate contraction of the back, which will protect against the risk of injury (eg a herniated disc). It is therefore stronger by blocking its breathing for a high intensity effort.
Nevertheless, this respiratory blockage results in an increase in blood pressure. This increase is normal but can be very important and cause problems for some people, especially those with heart disease or severe hypertension. In these cases, the idea of performance must be set aside by training less weight in order to exhale slightly during the phase of muscular contraction.
Myth 5: “When the muscle stops, the muscle turns into fat”
This idea stems from the fact that when a regular athlete stops training, one often finds a decrease in its muscular mass and an increase of its fat mass. But the muscles are made up of proteins. Thinking that proteins can turn into lipids (fat), it would be like saying you can change lead to gold! In fact, two phenomena occur when the muscles are stopped: the mechanical stress decreases, the muscles no longer need to be so strong to take the elevator or to sit in front of a computer, they will then gradually be used To provide energy. This process is very slow and takes place even in the sedentary. At the same time, stopping sports leads to a reduction in the calories burned at rest (thermogenesis) and is often accompanied by the resumption of bad eating habits. Visually there will be a loss of muscles and a gain of fat but at no time the muscle has turned into fat.
Myth 6: “Strength training is not a real sport”
On the contrary, bodybuilding is a complete sport that solicits muscles but also helps strengthen the bones and makes the body more resistant to infections. It is not uncommon to hear that ” bodybuilding is not a complete sport ” and that it must necessarily be accompanied by cardiovascular activity (running, cycling). This is true if you want to maintain a certain level of performance in endurance but the practice of strength training alone has a positive effect on endurance. This has been demonstrated by Norwegian researchers: the increase in strength translates into better endurance capabilities through a labor-saving economy (1). This can be conceived in the following way: suppose you have difficulty carrying your shopping bags out of the supermarket to your accommodation. You then decide to do weight training. After a few weeks, miracle: carrying the bags became easy. Consequently, you are able to carry the bags over a longer distance, so you have gained endurance.
Myth 7: “To warm up, cycling is enough”
Cycling has only two effects: to activate the cardio-respiratory system and to work slightly the thighs. This is not enough to warm up. The goal of warm-up is to prepare the muscles and joints to the mechanical stresses that will be imposed on them. To work properly the muscles it is necessary therefore to warm the whole of the muscular chains that will intervene in the exercise. For example, before doing pumps, the front and back shoulders should be worked in simple movements with light loads and then the pumps will be started with an easy variant (on the knees) and the difficulty will gradually increase to allow The time the nervous system to develop all its power and our joints to be well lubricated, which will greatly decrease the risk of injury.
Myth 8: “To be muscled, you have to eat everything, in abundance”
Eating everything in abundance is a heresy. As for the sedentary, if one eats more than his needs the inevitable consequence is the fat mass intake. The main goal in muscle building is muscle mass. In bodybuilding, “mass gain” is the nutritional method of feeding on everything in abundance in the hope of optimizing muscle gain by bringing to the body all the elements it needs. As Julien Venesson, the author of ” Nutrition of tha Power ” explains, this strategy is generally inadequate for beginners and has unfortunate consequences: fat is stored in cells, Adipocytes. These cells never die. So when they get thinner, they’re still there. Each time adipocytes are refilled a little more than usual, they will fill up again. In short, this places the body in a position favorable to overweight and obesity and in an irreversible way. A high-quality, high-protein diet is sufficient to produce healthy muscle mass.
Myth 9: “Do not eat right after the effort”
During stress, mechanical stresses cause micro-trauma to the muscle fibers. These traumas will have to be repaired by the body once one is at rest, it is the role of food and sleep. The diet thus allows to pass from the stage of catabolism during the training (destruction of the tissues) to the stage of the anabolism after the training (construction of the tissues). Such notions are quite recent: in the 80s it was advised not to eat protein after exercise and not to drink during the effort. Today it is commonly accepted and demonstrated that the decrease in hydration negatively affects performance and that the lack of food after training prevents progress. As for bodybuilding, it is the proteins that must be favored after exertion. Specialists advise to ingest 400 to 500 mg of protein per kilo of body weight (lean mass), and moreover before exercise.
Myth 10: “Practicing with light loads is as effective as with heavy loads”
A recent study compared the effects on muscle mass and strength of two forms of training: light load and numerous repetitions (25-35) per exercise sets or heavy loads and few repetitions (9-12). RESULTS: Muscle mass gains were similar in both groups. The difference comes from muscular strength: it was significantly higher with heavy loads, especially for squats and the coated-bench, which confirms other work. Conclusion: why not alternate periods of heavy loads and light loads?
Myth 11: “Strength training blocks growth”
This idea came into being in the 1970s when Japanese researchers found that young children subjected to physical labor of the convict had bone problems and very slow growth. It was no more necessary to conclude that work with a load had a negative impact on the growth of young children and that, therefore, bodybuilding was not a recommended sport at this age.
In fact, as Cédric Ribassin, a coach and professional trainer, underlines, studies show that bodybuilding does not have a negative impact on growth. A recent analysis that reviewed 60 years of studies on the subject showed that bodybuilding practice was safe for health and progressively increased muscle mass from the age of 8 years (5). For the researchers, the continuous and regular practice of strength training makes children stronger and does not cause any injury or health problems when training is supervised by a professional to avoid injuries in the short or long term. As far as size is concerned, other studies have shown that bodybuilding does not block growth, even for children who begin bodybuilding relatively early (before puberty) (6). The key, and coaches well know, is to consider child or adolescent weight training as a way to increase strength and endurance, not to give it the look of a bodybuilder. Moreover, this can be done other than with weights (body weights, elastic …).
- 11 Myths About Bodybuilding Destroyed
(1) Hoff J, Gran A, Helgerud J. Maximal strength training improves aerobic endurance performance. Scand J Med Sci Sports. 2002 Oct;12(5):288-95.
(2) Holm L. et al. Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity. J Appl Physiol. 2008 Nov;105(5):1454-61.
(3) Kumar V. et al. Age-related differences in the dose-response relationship of muscle protein synthesis to resistance exercise in young and old men. J Physiol. 2009 Jan 15;587(Pt 1):211-7.
(4) Kumar V. et al. Effect of doubling the volume of resistance exercise on myofibrillar protein synthesis (MPS) and anabolic signaling in muscle of postabsorptive young and old men. Proc Physiol Soc 15, C38.
(5) Michael Behringer, Andreas vom Heede, Zengyuan Yue, Joachim Mester. Effects of Resistance Training in Children and Adolescents: A Meta-analysis. Pediatrics 2010; 126:5 e1199-e1210.
(6) Malina RM. Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87.