The Truth about Building Muscle
You may disagree with me, but most weight gain myths are mostly passed down from ‘gym talk’ and so-called experts who don’t know anything about the body's workings. Myths that lead to much wasted time, frustration and if are taken blindly as truth, they can seriously set back your progress in the gym. Stop believing anything that passes your ears when it comes to exercise and weight gain, do the research yourself.

Let’s take a look at some of the most common weight gain myths:

High repetitions burn the fat whereas low repetitions build the muscles. Progressive overload is required to increase the muscles. It means that you have to perform more reps than you did for your last workout for that particular exercise. ’If you perform the same amount of reps at each workout there will be no changes on you’ also ‘if the weight doesn't changes on the bar nothing will change on you, you must become stronger’
Definition has two features, muscle size and a low range of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn
some calories, but don’t you think would be better to fast walk to burn them off? Better still use the low reps to build muscle, which will boost your metabolism and burn more calories, meaning less fat.

Vegetarians can't build muscle. They surely can! Strength training with soy Protein Isolate supplements has proven to increase solid bodyweight. Research studies have shown that athletic performance is not lowered by following a meat free diet and people strength training and only consuming soy protein isolate as a protein source were able to gain lean muscle mass as well.

 Strength training will increase you masculine appearance, but if it is not your intention to bulk up from strength training you won't. Putting on muscle is a long hard and gradual process. Your strength training regime combined with proper food intake will determine how much you will bulk up. To bulk up you also need to eat more food. Women don't produce enough testosterone to allow for muscular growth as large as men.

 By working out you may eat whatever you prefer. Surely, you can eat all the things you want, if you don't care about how you want to look. Working out will not allow you to consume as many calories as you want. Even though you will burn more calories if you workout comparing to somebody who doesn't, you still need to balance your energy intake with you energy expenditure.

 If you take one week vacation you will lose most of your gains. Taking one or two weeks off once in a while won’t harm your training. By taking this time off every eight to ten weeks in between strength training cycles it has the benefit of refreshing you and to heal those small tiny injuries. By having longer layoffs you will not actually lose muscle fibers, but muscle volume by not training. However, any size loss will be soon re-gained.

 More protein intake can build bigger muscles. Actually building muscle mass means two things – progressive overload to stimulate muscles beyond their common levels of resistance and eating more calories than you can burn off.
With all the recent talk about high protein diets and because muscle is largely made of protein, it's normal to think that protein is the best fuel for building muscle. Still, muscles work on calories that should primarily be derived from carbohydrates.

If I'm not exhausted after a workout, means I haven’t work out hard enough. Post workout soreness is not a sign of how good the exercise or strength-training session was for you. The fitter you are at a certain activity, less pain you will fell afterwards. As soon as you change an exercise, use a heavier weight or do a few more reps you place extra stress on that body part and this will cause soreness.

Resistance training doesn't burn fat. Statement that is way far from the truth, as muscle is a metabolically active tissue which has a role in increasing metabolic activity. The quicker metabolic system we have the faster we will burn fat. Cardio exercise allows us to burn calories while working out, but afterwards it doesn’t do much else for fat loss. Weight training enables us to burn calories while exercising and also helps us burning calories while resting. Weight training stimulates muscle growth and the more lean muscle mass we have, the more fat we burn though a healthier and elevated metabolism.

 No pain, no gain. This is one myth that has been going on since forever. Pain is your body alarm that something may be wrong. If you feel real pain during a workout, stop training and get some rest. To develop muscle and increase resistance to pain you need to have a small level of discomfort, but that's not real pain.

 If I take steroids I’ll become huge. False, as only strength training and proper nutrition will make muscles grow. Taking steroids without working out will not make you brawny. Most steroids allow faster muscle growth through greater recovery, whereas others help increase strength allowing greater stress to be laid onto a muscle. Nothing will happen without food to build the muscle or training to stimulate it. Most of the weight gain seen with using some steroids is due to water retention and is not real muscle.

 Strength training won't affect your heart. It’s wrong as strength training with small resting intervals will increase your heartbeat over a hundred beats per minute.
Any intensive weightlifting program that lasts for more than 20 minutes is extensive work out for the heart and the muscles involved.

 I can simultaneously gain muscle and loose fat. That’s wrong! Only a few gifted people with incredible genetics and on steroids can increase muscle size and still not accumulating body fat. But in case of the average hard gainers, they have to increase their muscle mass to its highest potential and then cut down body fat ratio to acquire the desired body form.
In conclusion, simple basic principles applying to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts are the best way to a great body shape.

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