The 6 most common erroneous beliefs about bodybuilding

Eduard Teixidó

12 in March, 2014

In the world of physical activity, and specifically in the field of fitness and bodybuilding, there are many distorted beliefs that circulate within the field as absolute truths. You must know what are not true or are validated scientifically. In this article, we will identify the six most common ones that may lead you to failure in the planning of your training if you do not get a qualified professional.

You need to train more frequently to increase performance or muscle mass
The greater the intensity of the exercise, the more days of rest between workouts will be necessary regardless of the muscular group that has been worked. It should be remembered that, with regard to frequency, the more does not mean better. In terms of personal characteristics and training theory, balance must be sought. We recommend intense training every 72-96 hours. Everything is determined by the increase of the physiological fatigue of the neuromuscular system and the intensity, since to improve the performance also requires more recovery time.
Intense training is valid for everyone
High intensity workouts cause significant changes in a good number of performance and health parameters. But this type of intense training is not suitable for everyone if you have a preexisting condition (hypertension, overweight, diabetes, osteoarticular, metabolic problems, etc.). Therefore, you should consult your doctor before trying intense workouts. It is important to find the balance between the intensity of the exercise, the duration and the frequency. In many cases it is more beneficial to regularly practice a gentle exercise.
We need to lift as much weight as we can
Muscle hypertrophy is the scientific name given to the phenomenon of growth in size of muscle cells and supposes an increase in muscle size. Technically, it is the growth of muscle cells without a cell division. The muscle undergoing this change offers the same a better response to the load.
The American College of Sports Medicine (ACSM) says that to increase muscle size, a progressive overload is necessary, that is, gradually increasing loads between 70% and 100% gradually. Of course, these loads must allow between 8 and 12 repetitions. In no case do you use heavyweights so you can only make a maximum of 6 and 1 reps. You should never exceed the working capacity of the muscle that oscillates between 8 and 12 series for small muscles and between 12 and 16 in large muscles. And very important: it is necessary to focus on the muscular focus.
With more repetitions we will achieve more muscle definition
Science shows that as more repetitions are made in one or several followed exercises, adaptations in muscle resistance are generated. When doing more repetitions or series and longer sessions, the weights used are reduced and this does not favor the increase in muscle size. It is only advisable if our goal is the tone. It also has nothing to do with fat loss, since trained muscles with lower loads adapt to resistance efforts without generating the effect of hypertrophy that we have previously explained (Atherton, 2005). Therefore, all this will depend on the diet you follow and the aerobic training load you exercise.
Aerobic exercise burns fats better than diet
The physical exercise that is included within the aerobic metabolism, that is, the one that carries more than three minutes of duration, is provided with several nutrients that we have accumulated like energy reserve. These nutrients are glycogen, from pre-intake of carbohydrates, and fats, accumulated by the excess of unused calories. In the process of using this fat located in the fat tissue, you must previously spend the glycogen, which is more easily found in muscle cells and, moreover, is used in a more economical way. If you eat fewer carbohydrates you will use before the accumulated fat that will be consumed to supply the body of energy when you do the aerobic exercise.
There is a limit age to train strength
In an increasingly sedentary population, physical exercise with loads in elderly individuals has proved to be an antidote to sarcopenia (loss of muscle mass), osteopenia (loss of bone mass) and also to prevent metabolic decline , which is a consequence of these pathologies. In addition, it is known that training strength involves strong activation of the nervous system. Older people who train with weights enjoy more quality of life, because they have more vitality, energy and motor functionality.
Therefore, if you want to ensure excellent results, you must have a well-planned training, adapted to your needs, with all the technical elements and personalized programming. In other words, if you do not want to regret it, we recommend that the preparation of the training be done by a professional trainer.
If you want to know more ...
Boeckh, WU; Buskies, W. Strength training. Barcelona: Paidotribo, 2005.
Daniela, L .; Worthingham, C. Functional muscle tests. Mexico: Interamericana, 1973
Eduardo, P. FLegibility: scientific evidence and methodology of training. (More information), 2007. Pid: 789.
Galais, B. Anatomy for movement. Barcelona: Los Libros de la Hoguera de Marzo, 1994.
XIII Jornadas de Educación Física | Download them in pdf

the author

Eduard Teixidó

Responsible for the fitness room of the Claror Sardenya

Graduate in Psychology (UB), Official Master's Degree in Physical Activity and Health (UNIA-UPO), Senior Technician Physical Activity (IES Mare de Déu de la Mercè), National Fitness Trainer (Aprofide), Specialization Course in Psychology of the 'Esport (UAB), Promoter of Physical Activity and Health (UAB), Course of Mental Disorders Severely (by Dr. Rosa Ordoñez), Sex and Gender Violence Course (UB)

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