7 Muscle Myths

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I know what you might be thinking... "what does fitness have to do with real estate?" Well, I know a lot of  people with home gyms, ok? Seriously there's really no connection at all, but physical fitness is a growing trend. Gym memberships are growing and new gyms are opening up! It's also a personal interest of mine and feel that it contributes to a healthy state of mind, which affects my work life. Many feel that interest in fitness is vanity and others probably are just vane, but I think that balance can be found in between there somewhere; where people can care about their health and take care of their bodies with healthy hobbies and lifestyles and leave it at that. 

So with that said, check out some common myths. I found a few of these personally in-lightning...

7 Muscle Myths

“Lies that start with well-intentioned gym teachers trickle down to students who become coaches, trainers, or know-it-all gym-rat preachers,” Scott Quill writes in Men’s Health. “Lies morph into myths that endure because we don't ask questions, for fear of looking stupid.”

Scientific facts often fly in the face of gym fiction, but your health can depend on learning the truth. The top seven muscle myths according to Men’s Health:

Myth #1: Weight lifting using the super-slow method builds bigger muscles.

In a recent University of Alabama research study, two groups of lifters performed a 29-minute workout, one using the super slow technique. According to the study, the faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters.

I say variety is best for your muscles, keep them guessing. For great exercise advise from a true expert check out Athlenx.com- says me

Myth #2: Eating more protein builds more muscle.

Protein is necessary for building muscle, but consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste, according to John Ivy, Ph.D., coauthor of Nutrient Timing. Protein promotes the muscle-building process, called protein synthesis, "but you don't need exorbitant amounts to do this," says Ivy. “Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.”

When is more important than how much when it comes to protein consumption. “Have a postworkout shake of three parts carbohydrates and one part protein,” Ivy says. “Eat a meal several hours later, and then reverse that ratio in your snack after another few hours.”This will keep protein synthesis going by maintaining high amino acid concentrations in the blood."

Myth #3: Leg extensions are safer for your knees than squats.

It’s all a matter of form. A Medicine & Science in Sports & Exercise study concluded that "open-chain" exercises--those in which a single joint is activated, such as the leg extension--are potentially more dangerous than closed-chain moves--those that engage multiple joints, such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone, says Anki Stensdotter, the lead study author.

”The knee joint is controlled by the quadriceps and the hamstrings,” says Stensdotter. “Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises."

Myth #4: Never exercise a sore muscle.

Never is an awfully long time, plus it’s a sweeping generalization. If the soreness limits your range of motion or the muscle is sore to the touch, then go ahead and rest it, says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University/Purdue University at Indianapolis. In less severe instances, an "active rest" involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. "Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process," says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada.

I did not know this and am excited to hear it- says me

Myth #5: Stretching prevents injuries.

This one will not die. Recent studies have concluded that stretching is virtually worthless. The Centers for Disease Control and Prevention researchers reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention. "Stretching increases flexibility, but most injuries occur within the normal range of motion," says Julie Gilchrist, M.D., one of the study's researchers. She says that warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity.

I am not expert, but in my experience, stretching may not be crucial, but warming up is. Do go straight to heavy weights without warming up the muscles is an easy way to hurt yourself- says me

Myth #6: You need a Swiss ball to build a stronger chest and shoulders.

"The reason people are using the ball and getting gains is because they're weak as kittens to begin with," says Craig Ballantyne, C.S.C.S.

Ballantyne says that a Swiss ball is great for variety, but you should center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says.

I would add that that the benefit to doing exercises on a ball or with suspension will strengthen your stabilizer muscles that tend to get injured when ignored- says me

Myth #7: Always work out with free weights.

Sometimes machines can build muscle better--for instance, when you need to isolate specific muscles after an injury, or when you're too inexperienced to perform a free-weight exercise. Lat pulldowns in the place of pull-ups, for example.

"Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program," says Greg Haff, Ph.D., director of the strength research laboratory at Midwestern State University in Wichita Falls, Texas.