7 myths about muscle mass building
Ah, myths and rumors! The world of fitness is full of them, especially when it comes to building muscle mass. I must admit that over the years, working as a dietitian and biohacker, I’ve encountered so many misconceptions that I could write a book about it. But no, today we’ll focus on just four of them that particularly annoy me and my clients. Are you ready? Let’s debunk some of these fitness urban legends and find out what really works and what doesn’t. Ready? Let’s go!
Myth 1: You should train a muscle group once a week
One of the most common myths that comes to mind is this unfortunate belief that each muscle group needs a full week to recover. Seriously? Our muscles are not delicate orchids! In fact, research shows that training a muscle group two to three times a week can be much more effective. And do you know why? Because our muscles respond to stimuli after just 48-72 hours. This means that waiting until next Monday for another chest workout could be a waste of time.
Take the chest muscles, for example. If you really want those muscles to grow, instead of the classic “Chest Day” on Monday, add another session on Thursday. Yes, exactly – this might be the key to increasing your training volume and speeding up muscle growth. Trust me, I’ve seen this trick completely change the approach to training for my clients.
Myth 2: Strength training will make women look “bulky”
One of my favorite myths, and probably the one I hear most often: “I don’t want to look like a bodybuilder!” Oh my, how many times have I heard this! Ladies, I have to tell you something – strength training will not turn you into the Hulk. Why? Because we women simply don’t have the biological predisposition for it. Our testosterone levels are much lower than men’s, so that massive muscle size you’re afraid of just won’t come so easily.
The truth is, strength training actually helps slim your figure. And let’s not forget the added bonuses like better bone density, increased metabolism (which means you burn more calories at rest!), and, let’s be honest, feeling better overall. My conclusion? Weights are not enemies, but friends that will help you look and feel better. Proven by myself, my clients, and thousands of cases.
Myth 3: You need to “shock” your muscles to make them grow
Okay, who’s heard that you need to “shock your muscles” to make them grow? Like you’re putting your muscles in a state of permanent panic, and they magically start growing out of gratitude. Sounds fun, but unfortunately, that’s not how it works. Sure, workout variety has its place – no one wants every session to be a boring repeat of the last. But the key to muscle growth is something more predictable – progressive overload. This means gradually increasing the weight, reps, or intensity of your workouts.
Yes, you can change exercises occasionally, but without regularly increasing the difficulty, progress will be minimal. That’s why instead of changing your workout plan every week, it’s better to track your results and gradually improve them. Sometimes the biggest results come from sticking to the basics and adding more weight to the bar. An example from my life? I’ve seen my clients make huge progress by sticking to one plan for 4-6 weeks before introducing new elements.
Myth 4: Soreness (DOMS) is a sure sign that muscles are growing
“I’m sore, so the workout was successful, right?” Well, not necessarily. Soreness – known as DOMS (Delayed Onset Muscle Soreness) – is simply muscle microdamage. Painful? Yes. Does it mean your muscles are growing? Not necessarily. Muscles can grow even if you don’t feel pain after every workout. I remember when I first started working out, I also thought that the more soreness, the better. Thankfully, I quickly realized that it’s not worth judging things that way.
The most important factors in training are consistency and progression. You can train well, regularly increase the weight, improve your technique, and not feel any soreness. And yes, your muscles will still grow. So don’t worry if you don’t feel DOMS after a few workouts – that doesn’t mean your workout isn’t effective. Trust me, in the long run, consistency and progression yield real results, not momentary pain.
Myth 5: Heavy strength training makes you stronger but not bigger
Okay, who hasn’t heard this one: “Don’t worry, lifting weights won’t make you big like the Hulk, you’ll just get stronger!” And I say: “Really?” Let me explain something. Yes, lifting weights increases strength, but you can also gain a nice amount of muscle mass along the way – and quite pleasantly! Well, under one condition: you need to do it smartly. What does that mean? A workout plan – the right plan, tailored to you. Weights, reps, recovery… This whole combination determines whether your muscles will grow.
Here’s a funny thing about muscle microdamage. Sounds like something you’d want to avoid, right? Yet, it’s precisely what makes muscles grow when they recover. So the key isn’t just lifting weights but also mixing it with the right volume and training frequency. Think of it like cooking: just the meat in the pan won’t make the whole dish. You need some spices, maybe vegetables, and the right temperature. Same with training – variety is your spice! You have days where you do more reps with lighter weights and days where you throw in the “heavy hitters” (those really heavy ones).
Don’t forget about diet. If you want to grow, you need to eat! Calories, protein, recovery – it all matters. I know weights can seem a bit intimidating, but seriously – if you want an impressive physique, make friends with them. Trust me, my first deadlift looked like a fight for survival, but now… well, let’s just say we get along pretty well.
Myth 6: More protein means more muscle
“You want muscle? Drink protein like water!” This approach? Well, not quite. Yes, protein is an absolute must for building muscle, but like everything, it’s all about balance. Too much protein is like buying thirty dresses when you plan to wear only one – what will you do with the rest? Exactly, your body can convert excess protein into fat or, worse, simply eliminate it. Not pleasant, huh?
Muscle recovery after training requires a solid dose of protein, but how much exactly? Research suggests that the optimal amount is 1.6-2.2 grams of protein per kilogram of body weight. So if you weigh 70 kg, about 112-154 grams of protein a day is enough. More? No way, you’ll just strain your kidneys and liver. True story! And do you know what’s even more important? Balancing protein with carbs and fats. Yes, carbs are your friend – seriously! Especially if you want to keep your energy up for intense workouts.
From experience, I know that many people fall into the trap of “more protein = more muscle.” Think about it – will protein alone, without a proper workout plan and recovery, build those beautiful muscles? Exactly. Time for a thoughtful diet, not crazy protein counting at every meal. Your body will thank you for it!
Myth 7: You need to lift heavy weights with low reps for mass and light weights with high reps for cutting
Oh, how often I hear this “golden” advice. “For mass, only heavy weights with low reps, and if you want to lose weight, go for light weights and high reps!” Really? Before you agree, let’s look at it from another angle. In reality, both light and heavy weights can build muscle – it all depends on how you use them. The key here is training volume and… yes, you guessed it, intensity. You can train lighter but with more reps, as long as you push your muscles to a solid level of fatigue.
Progressive overload – that magical term means that success in building muscle comes from gradually increasing weight or reps. You can start with lighter weights, but over time, add something extra. Whether it’s additional kilograms or more reps, muscles need a reason to grow. Want mass? Mix it up. My favorite? One week I do heavy deadlifts, and the next, I go lighter but with more reps. The result? Happy muscles, and even happier me.
Want to lose weight? A calorie deficit will be your best friend. The number of reps matters less – it’s your diet that determines whether you start burning fat. So don’t be afraid to mix things up – experiment with different workout schemes. It took me a while to stop believing these common “truths,” but once I did, the results came with a bang.
