Every woman who entered the free weight pit a commercial gym has experienced it at some point: Despite your oversized headphones, precise focus, and intentionally resting bitch face, an overly "helpful" guy will come up to you and explain something to you.
From Inane (no, my uterus doesn't fall out when I crouch) to something more plausible (should I really be concerned about lactic acid?), These fitness-related myths have been adopted as fact by many ignorant gyms. ilk, who then takes it upon himself to spread the stupidity – and at the same time tries to make himself look smart.
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Here are some of the most popular science myths that should be banished from the training arena. The next time someone approaches you with one of those terrifying 12s, it will help you clarify the truth to the woman.
The grunt helps
This may actually be true – be careful, Planet Fitness!
While grunting has not been shown to help lift off, it is a legitimate strengthening strategy for certain sports (e.g. tennis or martial arts) and can improve lifting in a number of ways: Forced exhalation increases core stiffness and results in better support from yours Center and can psychologically improve your focus to master a tough game, point, or workout.
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It's also been shown to distract opponents and deter those lurking gym trolls – reason enough to resume the habit.
The lactic acid lie
Myth: You need to do _____ (cardio, stretching, foam rolling, massage, etc.) to remove the lactic acid from your muscles and avoid pain tomorrow.
Truth: Lactic acid has nothing to do with pain and may not even be as closely related to the "burn" as we once thought. Lactic acid is produced at the end of glycolysis – the metabolism of carbohydrates – when there isn't enough time or oxygen to break it down further. This creates a more acidic environment that is often associated with "burnout" training at the end of a heavy set or during a high-intensity sprint. However, once you rest or slow down, your body can work to eliminate it – without the help of foam rolling, massaging, or cardio.
Lactic acid is used for energy during your aerobic trajectories and is often transported to parts of the body that consume more O, such as: B. your heart. And when the world gets too acidic for your muscles, you have an innate buffering system that cleverly controls your pH by producing more CO that you then breathe out. Problem solved.
Myth: To build muscle, you'll need to do eight to 12 moderate reps for each set.
Truth: Whoever branded this 8:12 edict was far from base. Hypertrophy can occur with a variety of different weights and rep ranges as long as you implement progressive overload – e.g. B. by putting the muscles beyond normal and adding more weight as you get stronger.
Several recent studies compared the powerlifting style of strength training (heavy load, low repetitions, plenty of rest between sets) to traditional bodybuilding style training (moderate load, moderate repetitions, less rest between sets) and found that that total exercise volume was the same, and muscle gains were the same.
Even cardio training with lighter loads and high repetitions can produce gains as long as you are feeling fatigued towards the end of the set. Why? Because the physiological stressors that stimulate muscle growth come from both high tension (heavy weights) and metabolic stress (muscle fatigue).
Protein panic after exercise
Myth: You need to drink a protein shake after your workout within the 45 minute anabolic window or your muscles will eat themselves up!
Truth: While the availability of amino acids affects protein synthesis after exercise, it remains to be seen whether this actually affects long-term muscle growth. A recent review of the popular "anabolic window" theory by Brad Schoenfeld, Ph.D., CSCS, and Alan Aragon found that nutrient timing is a wide door rather than a narrow window.
Food takes time to be digested, absorbed and used, so some of the protein you ate for lunch may still be circulating in your bloodstream for dinner. Immediate post-workout feeding is likely important if you've done a fasting workout, but if you've eaten some carbohydrates and protein beforehand, or if you exercise after several meals later in the day, you will be fine.
Do the heavy lifting
Myth: Lifting heavy weights makes me bulky and lifting light weights makes me tall and lean.
Truth: Please, please, please let this one die … OK, again for those who weren't paying attention before – this time using science as the argumentation tactic: heavy lifting doesn't necessarily guarantee muscle growth or mass, as much of the physiological adjustments you make making them stronger are more likely to occur in your central nervous system than in your muscles.
Exercising with higher rep ranges can improve your endurance and increase your resistance to fatigue, but it won't make your muscles longer and they certainly won't get leaner. There is still no localized subcutaneous fat reduction (also known as spot reduction). While it won't get you bodybuilder size, heavy lifting will increase muscle recruitment, improve bone mass, increase performance, and improve core stability.
Calorie cutter Anonymous
Myth: The only way to get shredded is to keep the calories to a minimum.
Truth: Reducing your caloric intake to hamster levels can backfire, resulting in a decrease in energy, slower metabolism, and even eating disorders. The truth is that women may need to be more patient and expect slower progress than men, especially when trying to lose body fat. Our hormones and genetic programming instruct our bodies to hold onto fat – especially on the hips, thighs, and lower abdomen – to encourage possible pregnancy even in times of hunger.
A man's role in species reproduction requires much less effort and is less important (despite what he claims to be), so they lack this energy-saving programming and make it easier for them to lose fat. Other than that, overcoming your genetic wiring is not an easy task. So take your time, be patient, do things right, and you will be rewarded with a six pack abs for your efforts.
Myth: The only reason for cardio is to burn more calories / lose weight.
Truth: There are far more reasons to do cardio than just shedding a few calories. The short list of benefits includes improving heart and metabolic health, increasing stamina, lifting moods, and of course, burning calories. However, cardio also increases blood flow to the brain, helps you focus, and affects cardio, just like running and jumping improve bone density.
Doing cardio at different intensities has different benefits, but like anything else, it can be overdone and is one of the most common ways avid athletes exercise – especially when it's just a matter of burning off a burger.
The mantra of the many meals
Myth: Eating smaller meals is more likely to boost your metabolism and burn more calories than eating three squares. This is the best way to lose fat and build muscle.
Truth: It depends on whether. Both fat loss and muscle growth depend on a variety of factors, not the least of which is diet. The question becomes even more complicated when comparing different types of people with different goals.
Paying attention to your daily macronutrient and micronutrient intake is the real key to success, no matter who you are, and as long as you are calorie deficit throughout the day (and don't go wild on fraudulent days) it really doesn't matter how many meals you eat consume.
If you get hungry every three hours, you eat, but that doesn't mean your metabolism is "faster" than your friend's, who can hold out until dinner. Find out what works best for you – mentally and physically – and join in.
HIIT me, baby, all the time
Myth: High-intensity interval training is the best type of cardio. So why do something else?
Truth: Variety in exercise is important, and that includes low- and medium-intensity work and HIIT training. They all improve endurance and performance, and even very low-intensity activities such as active work (standing, walking around, etc.) are beneficial to overall health and add to your daily energy expenditure.
While high-intensity interval training and sprint interval training improve aerobic and anaerobic capacity and are the most time-efficient ways to burn calories, they are also more stressful and at greater risk.
So do your hill reps, tons of burpees, and dozens of boxing jumps, but take some time off between those high-stress workouts to avoid overtraining.
Myth: The use of high repetitions and low rest makes strength movements like hell.
Truth: There are different types of strength – strength-speed, max-strength, speed-strength, and speed-endurance – and the physiological adjustments are unique to the type of workout and goals you have. For example, if you're training to maximize vertical jump, sprint speed (speed strength), or even maximum clean and jerk (strength speed), you don't want to do your strength movements with high repetitions and little rest, like in a Metcon session.
The goal of these workouts is to train neuromuscular recruitment and speed of contraction, not endurance. And as fatigue worsens, there is a higher risk of injury and you can incorporate incorrect movement patterns into your exercises.
During these workouts, fewer repetitions and longer rest periods allow muscle ATP to replenish and the central nervous system to recover so your next try can be as close to 100 percent as possible.
However, when training for speed endurance, you want to simulate a very tiring situation by increasing the repetitions and reducing the rest. A Metcon is ideal here. Other benefits include efficient use of time, high calorie consumption, training to maintain performance during a deficit, or testing the limits of your fitness performance.
If you're not sore, it didn't count
Myth: Pain is a direct indicator of how well your workout went – and how much muscle you are building.
Truth: Pain can be the result of a new exercise that uses a new protocol such as negatives, or implements progressive overload. However, if you are not sore, it does not mean that you have not stressed your muscles enough, and the level of your anxiety does not match the gains you are making.
Pain is actually your personal perception of pain, and what makes one person sore may feel like nothing to another. Either way, include plenty of days off in your schedule to allow your body to recover and repair, which will help relieve pain.
Got to. Train body parts. Separately.
Myth: Every day has its muscles and every muscle has its day – Monday is chest, Tuesday is quads, Wednesday is arms and so on.
Truth: So many men (and some body-minded women) who do body part training only are interested only in looking good, not in functionality or performance. Isolation and single joint exercises do not maximize functional strength and may not even be the best strategy for building muscle in the long run.
Even if your goal is hypertrophy alone, exercising muscle groups two to three times a week can be more beneficial than one exhausting day per body part. If you're looking for muscles that look and work for you, consider incorporating multi-joint, compound movements such as squats, deadlifts, lunges, pull-ups, presses, and carries into your routine.
Movements like Turkish stand up or clean-and-jerk are also great full-body movements with high metabolic costs that would be ruled out if you only trained individual body parts.
If it's not broken, don't fix it.
Myth: If you are still seeing profits there is no need to change your routine.
Truth: Even if you follow the principle of progressive overload by systematically increasing your weight, if you do the same exercises, sets, and repetitions that you did for the last year (or more!), You may lose.
Your body is efficient and is always looking for ways to save energy. It will adjust to the loads in a short time and suddenly your profits have stalled. Systematically change your routine by changing the sets, repetitions, resistance, intensity, frequency, time under tension, the rest between sets, and even the types of exercises so your body can keep guessing and making progress.