Working out is a relatively new invention since the dawn of humanity. The more sedentary lifestyles of people today have made them all less active than the humans from thousands of years ago, who hunted and foraged for food. But as the popular saying goes, modern problems require contemporary solutions, and that is why gyms and exercises that are physically demanding were invented.
There are people who can afford a membership to the gym, but not everyone can afford a personal trainer. It is important to research what kind of exercise you want. But before anything else, you need to consult with your doctor to see if you are healthy enough to start an exercise routine or if you should be limited to certain programs only.
If you want to bulk up and gain muscles to be healthy and strong, working with a dietician and personal trainers can help you achieve your fitness goals. You can always do your research online if you want to do it by yourself, but that’s not recommended if you’re not experienced enough.
There are many misconceptions about building muscles. If you’re not careful about your sources, you may unknowingly have fallen prey to these wrong ideas. Here are the things you should know.
Lifting Will Make Your Muscles Overly Large
This simply is not true for both males and females. Lifting weights will help you gain muscle mass, yes, but it can be difficult for you to bulk up even if you’re supplementing with more protein-rich foods and drinks. If you’re thinking that lifting will make you look like one of those bodybuilders with ridiculously big guns, then it’s not a realistic view of what will happen once you pick up some weights.
What lifting does is to burn the fat and to tone your arms to make them look leaner. And those with big biceps? They could have worked out for years, or maybe they’re competitive weightlifters. Then there are those who take steroids to build muscles for the aesthetics.
Muscle Building Should Be Done Every Day
If you’re a beginner in lifting, you will have sore muscles after a day of training. This a temporary damage to your muscles, known as micro-tearing, and can be painful for at least 24 hours (and up to 48 hours) after a session. The delayed pain is termed delayed onset muscle soreness (DOMS). This is your body adjusting to a new fitness regimen, and it is considered normal.
There is no shortcut way to building muscles, and that is why recovery is an important step in your routine. This means that you shouldn’t lift weights every day, because you won’t be giving your muscles a chance to recover. That can be detrimental to your fitness goals, progress, and muscle growth. You can ease the symptoms of DOMS by resting, massage, putting ice packs, or taking painkillers.
You should note any changes in your body before proceeding. If the DOMS is still painful, your muscles are still swollen after more than a few days, or your urine is dark, get yourself checked right away. These can be signs of severe straining or injuries that can result in permanent damage.
Depending on the muscle groups you want to target, you can skip a day before repeating. It can be repetitive and hard on your body, with some spots taking the brunt of it all. You may experience a number of sports injuries, chafing, abrasion, and formation of blisters. In times like these, consider using an elastic sports tape or blister prevention strip to help minimize friction.
Ramping Up or Changing Your Lifting Routine Will Lead to More Muscle Growth
Ever heard of that common saying about muscles growing more when they are “shocked” by a new fitness routine? That’s also not true. Your muscles are not sentient beings because they do not “adapt” to a new environment like as a living creature would. They are attached to you, the host; thus, trying a new routine or changing its difficulty will not stimulate new muscle mass.
In fact, changing exercises every two weeks will make it difficult for you to know how much progress you’ve made. If you think you’re no longer progressing, the fault may lie in the calorie intake or your recovery time. You can take this time to amp up your existing fitness routine for additional gains.
Strength Does Not Necessarily Mean Better Athletic Performance
If you’re building muscles to participate in athletic endeavors, then you already know that being muscly won’t necessarily give you a better performance. It’s not one or the other because you need to both lift weights and train at the same time to give you the power you need. If you want to know more, consult a trained professional.
What misconceptions about muscle building do you know of? Share your thoughts in the comments below.