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*5 Strength-Training Myths You Can Completely Ignore**  

  

Health and fitness  are fields that are meant to be firmly rooted in science, but that doesn’t prevent many myths, misconceptions, and falsehoods from circulating in the industry — and interfering with your strength gains.


We’ve heard them all, and these are the myths we’re the most tired of hearing.


**5 Strength-Training Myths to Ignore**  



**Sore Muscles Mean You’re Getting Stronger**


“If your workout doesn’t leave you cramped and painful, you didn’t work out hard enough.”


Sore muscles can mean a lot of things, but “you have had a productive workout” isn’t one of them. We don’t know *exactly* what causes muscle soreness, but it’s typically attributed to a buildup of lactic acid or microscopic muscle tears, both of which can signify that you’ve had an intense workout. 


However, that doesn’t mean the soreness is *necessary* if your goal is to build strength.


Delayed onset muscle soreness (DOMS) usually accompanies new training stimulus, like a different exercise or increased intensity or volume, but whether or not you’ve been doing the same set-rep scheme for a few weeks or months, the lack of DOMS doesn’t mean you’re not still making progress.


Oh, and the same goes for that highly valued feeling of being completely and utterly gassed at the end of a workout, as you would after max-effort lifting or a non-stop WOD of thrusters and burpees. Intensity has its place, but remember that one of the reasons it can be so tiring is that it’s tremendously taxing on your central nervous system. 


Make sure you’re using intelligent programming that provides plenty of medium-intensity workouts and enough rest after the tough ones.


Which brings us to…


**You Shouldn’t Exercise on Rest Days**  


Don’t take “rest day” so literally. Even if your workout was super taxing — *especially* if your workout was super taxing — it’s important to move on your rest days.  


A lot of people take that to mean a brisk walk and then back to the couch for more Netflix, and while that’s a million times better than nothing, you shouldn’t be afraid to engage in some resistance training that takes you through your full range of movement. Mobility work, yoga, bodyweight circuits, or a light kettlebell workout can help to reduce stiffness, improve range of motion, and perhaps most importantly, boost blood flow and deliver nutrients to your beat-up muscles.  


The latter reason is why it’s actually a good idea to include movements that are similar to the workout you’re recovering from, like push-ups after chest day or light kettlebell swings after deadlifts.  


All that means that while exercise requires recovery, exercise also *is* recovery, if it’s not too taxing.


**Cardio Will Eat Your Muscle and Strength**  


We keep saying this, but it bears repeating: any kind of cardio, when programmed correctly, can improve your lifting performance. It increases blood flow, opens capillaries, and by improving your cardiorespiratory system, it can reduce recovery time between sets.  

There are two schools of thought: don’t do cardio, or keep your cardio to high-intensity interval training. HIIT can be a great time saver and it shreds fat like nobody’s business, but even steady state cardio has it's benefits: it’s less taxing on the central nervous system and less likely to impede your recovery from strength workouts.


That means it’s not too difficult to drop it into a strength cycle, even if it’s not programmed.  


Additionally, some steady-state cardio can help alleviate soreness, improve sleep and appetite, and warm your body for mobility.  



**You’ll Only Get Stronger With Low Reps**  


Conventional wisdom suggests that to build strength and power, you should stick to heavy sets of three to five reps per set. If you’d rather build muscle, you’re better off with eight to twelve reps, or maybe even twenty reps. That’ll produce a bigger pump and more hypertrophy.  


As a guideline, low reps for strength and high reps for hypertrophy can certainly be useful, but it leads a lot of athletes to feel that unless you’re lifting as much weight as you possibly can with low reps, you won’t get stronger from that workout.  


The fact is that training a variety of different rep ranges and intensities is an excellent way to become stronger, more capable, and more athletic. Not only is there some evidence that high reps can be just as effective at building strength so long as you lift to fatigue, but many athletes forget that increasing muscle mass and size is an excellent way to help you get stronger, especially if you’ve plateaued.  


Why? Bigger muscles can increase fat oxidation, which is critical for high-intensity sports; they can produce more fast-twitch muscle fibers, which are excellent for strength and power; and they can improve work capacity. Plus, who doesn’t like the aesthetic component?  



**The Post-Workout Window Is Essential for Building Muscle**  


For some reason, this myth refuses to die. For many athletes, the ritual of the post-workout protein shake is sacrosanct.  


While it’s true that some research has shown better muscle protein synthesis when protein is consumed straight after a workout than when it’s consumed a few hours later, these studies are a little flawed. Often, the subjects weren’t doing resistance training, they were untrained or elderly, the control group’s total protein intake for the day was lower, or the study didn’t look at the effect of protein timing over the course of a full training cycle.  


The truth is that while the availability of amino acids after resistance training does have a better effect on muscle Protein synthesis— lifting helps you build muscle, in other words — that doesn’t mean you have to rush to a protein shake ASAP after your workout’s over. Even a meal consumed hours *before* a training session can help stimulate post-workout muscle protein synthesis



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**Your Best Body Ever: 5 Tips to Burn Fat and Build Muscle**

While opinions are mixed on whether or not you can build muscle and burn fat at the same time, I’m here to set the record straight: it’s possible. 

Even more than that, outside of some of the world’s most elite athletes and professional bodybuilders, building muscle and burning fat at the same time is THE FASTEST way to transform your body. 

If want to make this happen for yourself, here are the 5 rules you need to follow to rapidly transform your body and build lean mass while burning off pounds of body fat:

**1. Track (and Eat) Your Maintenance Calories**

To determine your maintenance calories, calculate the average calories you eat in a given week while maintaining your body weight, then start here with your weekly intake. This strategy is massively superior to any “calorie calculator” you can find online and will only require 4-7 days of tracking to establish a baseline. 

The number of calories you calculate will be your target as you begin this transformation. 

**2. Same Calories, Different Sources**

While your calories will stay the same as you begin this process, where they come from will change.
I’m sure you already know the benefits of protein—and this is something you’ll need to highlight in your diet. 

If you’re starting at a fairly average body composition, or any leaner than that, you should ensure you’re getting between .8 and 1g of protein per pound of body weight. 

If you have excess fat, you want to get a rough (or exact, if possible) measurement of your lean body mass and consume 1g of protein per pound of lean body weight. 

Outside of protein, you want to focus on high-quality whole foods that are minimally processed and as close as possible to their natural state. 

**3. Gut Health Matters**

A few years ago I would have scoffed at this advice, but after trying it personally and with hundreds of clients, I can tell you that gut health makes a huge difference. The trick is to slowly integrate prebiotic and probiotic foods in your diet. 

Foods in these categories that suit your tastes are fairly easy to find with a quick Google search.  I recommend starting with one serving of prebiotic and probiotic foods per day. 

**4. Water**

Though this may be the most boring advice in the world of fitness, that’s for a reason. Water matters. Ensuring you’re properly hydrated can mean the difference between a trickle of progress and a waterfall of gains. 

Hydration products are a great option, but you want to ensure you’re getting at least 3L of water per day if you weigh less than 200 pounds and 4L a day if you’re over 200. 

Not a single process involved in building muscle or burning fat can happen optimally if you’re dehydrated, so sipping on some water might be the easiest way to see better results than you’ll ever find

**5. You Have to Work… HARD**

The biggest reason most people haven’t experienced building muscle and burning fat at the same time is because you have to work really, really hard. 

This doesn’t mean you need to spend three hours per day in the gym, but it does mean that when you’re there you’re giving everything you have. 

Each week you should be improving your performance in a measurable way. More weight, more reps, slower eccentrics, more density… making progress every week. 

If this isn’t happening, you need to take an honest assessment and ask yourself: am I working as hard as I possibly can? My bet is that you can push yourself that much further to see the results you want. 

All that said, if you follow these five rules, you’ll experience a transformation that will shock those around you. You’ll also be in an exclusive group of people who laugh when they hear that building muscle and burning fat at the same time isn’t possible. 

Now, make it happen!



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Shop Now :
Home - Yourmuscleshop


Contact Us :
Email : support@yourmuscleshop.to
WhatsApp : +1 (424) 206-8950
WWW.YOURMUSCLESHOP.TO WWW.YOURMUSCLESHOP.ORG WWW.YOURMUSCLESHOP.COM



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