10 myths about strength training
Sport And Fitness / / December 19, 2019
1. If you stop swinging, muscle will turn to fat
Muscle can not turn into fat, as well as your bones can not become muscle or connective tissue. It's different tissues of the body, which physically can not become something else.
But getting fat after weight training may cease. During and even after exercise, the body hard burns calories. When you stop watching and calorie consumption drastically reduced. If you do not change eating habits and calorie intake, the risk to gain excess fat.
In addition, without training you start to lose muscle mass after only three weeks. one studyThe effects of detraining on an elite power lifter. A case study.showed that after seven weeks without training atrophy 37.1% of all muscle fibers.
Thus, you have reduced muscle mass, but due to excess body fat increases the calories. Hence, I took this myth. Relief body becomes soft and loose, it seems that the muscles have turned to fat.
However, this can be avoided. Of course, without training you are not able to maintain muscle mass in the same amount, but if you reduce calories, it does not reach the excess weight and keep an attractive figure.
2. In one day you need to download one muscle group
Many still believe that the greatest progress can be achieved by shaking one group of muscles once a week. However, this method of training is not the most effective.
Because you need time to recover and pumping of muscles, this mode reduces the amount of load on one muscle group, hinders progress and can cause a training plateau.
Instead, try to load three or four muscle groups in one workout. So you will often load the muscles and do not neglect the rest. Periodically start a high-intensity interval training workout or circular. These techniques help to develop the strength to pump endurance, burn more calories and avoid training plateaus.
3. Muscles only grow when working with heavy weights and low reps
StudyLight weights are just as good for building muscle, getting stronger, researchers find.It showed that training with small weights and many repetitions as effective for muscle growth, as well as exercises with heavy weights and few repetitions. The main thing - do the exercise to fatigue in the muscles.
Moreover, some experts believe the ideal number of 6-15 repetitions for muscle hypertrophy. Schonfield Brad (Brad Schoenfeld), author of books about bodybuilding and fitness, says what the number of repetitions It creates a perfect balance between muscle tension and metabolic stress, which has a positive effect on muscle growth and force.
In fact, progress can be achieved by engaging with own weight. Looking at the relief of fans kalisteniki - exercise system with its own weight on the horizontal bar, parallel bars and wall bars - this is quite possible to believe.
4. Strain is necessary only with heavy weights
If you hang on the bar a lot of weight, you will have to exert every effort in order to move it from the spot. However, many athletes believe that the exercise with lighter weights does not require a lot of stress. This view prevents them to achieve the best results.
Creating a strong tension in the muscles, you ensure an optimal connection between the sensory and motor parts of the nervous system. This means that your body feels better their position in a space that allows the brain to provide greater strength and power.
For example, if during the exercise with a barbell, you grab the neck as hard as you can, it will instruct the brain to use more muscle. Use it with any weights.
When you work with the stamp, grabs him, as if trying to turn the rod neck, in regular squat tense the buttocks as if on the shoulders of the rod 100 kilograms. Do any exercise with maximum effort.
5. Strength training worsen stretching
It is believed that the strong muscles necessarily rigid and tight, so inflated people can not get his hands to the floor. In fact, researchResistance training vs. static stretching: effects on flexibility and strength. It confirmed that resistance training improves flexibility better than static stretching.
However, strength training can improve an extension only if you perform the same full range. For example, if you're doing squats with a barbell, follow him to touch her hips thighs in weightlifting, not a quarter, as some athletes.
It is the same with exercises on the upper part of the body, if you are doing a dumbbell bench press, going through the entire range of motion, the lowest point of stretching the muscles of the chest and shoulders.
6. Fitness equipment effectively free weights
Some athletes avoid training with free weights, assuming that isolated exercises are better loaded and pumped specific muscles.
In fact, the exercises with free weights are essential to the strength training. Trainers limited range of motion, do not allow to develop functional strength and train the interaction of different muscle groups.
Moreover, one studyA comparison of free weight squat to Smith machine squat using electromyography. It showed that exercise with free weights better load muscles. During normal squats with a weight of quadriceps noted by 43% more activity than during the sit-ups in the car Smith.
7. Slow controlled movements give better results
Many believe that the only conscious and controlled slow movements help maintain proper technique and increase muscle growth.
It is true only half. The eccentric phase of the exercise, in which the muscles are stretched under load (when you go down into a squat or lower the bar to the bench press), really should be slow and controlled.
However, the concentric phase to accelerate better. This allows greater use of fast muscle fibers of type II, which have higher growth potential.
8. It is necessary to succeed in a protein-carbohydrate window
It is believed that in the first 30-40 minutes after exercise, the body is in need of nutrients, and by eating protein and carbohydrates can obtain the greatest advantages. Carbohydrates would be the fuel for the organism, and the protein will be acquired and to be used for the recovery of muscle tissue.
However, the studyEffect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men.It found no association between the time of receiving the protein. Force capacity and body composition athletes taking protein supplements at different times, had no significant difference after 10 weeks of the experiment.
Another studyNutrient timing revisited: is there a post-exercise anabolic window?Designed to determine whether there is a general post-workout anabolic window, found that it is much wider than commonly believed. After a workout, you have about 1.5-2 hours trying to consume foods rich in protein and carbohydrates.
9. Between sets you can not do anything
It is believed that between the heavy approaches can not perform some exercises to give your muscles completely relax and recover. However, this does not mean that you have to stand at the window with the phone or simply walk down the hall.
If you want to improve your technique and increase its performance, follow the exercise-fillers in between sets. This is an easy exercise, mainly dynamic stretching, which will help support the muscles warm up and at the same time will increase the mobility of joints, improving your technique.
10. Strength training is harmful for the joints
This is a very common myth that pushes people away from strength training. It would seem, squats and deadlifts with heavy weights should wear joints and eventually cause degenerative changes.
However, this is not borne out by any research or experience of aging athletes. For example, in one studyDegenerative Joint Disease in Weight-lifters. Fact or Fiction? 25 athletes tested for the presence of osteoarthritis and found significant degenerative changes of only five people. This is 20% of the total number of participants, and it is no more than people who are not involved in sports.
Strength training can harm the joints, if you are bad warming up, perform the exercises with bad technique or build too much weight, when the muscles are not ready for this.
If you have created a strong muscular corset and follow technique, you risk earn osteoarthritis joints wear out and no more than ordinary people, are not involved in sports.