When it comes to building muscle mass, there are a few things we hear that are not true. There is so much information out there that is not based on anything other than the personal experience of a few people (it would be good if we were all the same). Let’s take a look at 5 popular myths about building muscle.
Myth #1: If you don’t feel muscle soreness, you aren’t making any progress
This is undoubtedly the most popular myth. Muscle soreness 2-3 days after a workout is not an indicator of muscle growth. There are many people in the fitness world who say that they do not feel any muscle soreness at all after a workout, yet somehow, they are competing in competitions in great shape. A great indicator that a muscle is growing is progression. If you are working with heavier weights every week, increasing reps or sets, decreasing the rest between sets or reps, if your weight is increasing, then you have a progression and the muscle is growing.
Myth #2: Every extra kilo of muscle burns 100 extra calories per day.
We have often heard this and it does sound nice, but it is too idealistic. Science now gives clearer answers than before. It is true that when muscle mass increases, calorie use at rest also increases. However, studies in the Journal of Spinal Cord Medicine, the American Journal of Clinical Nutrition and the Journal of Clinical Investigation have found that the numbers are not so pretty. They say that each extra kilogram of muscle will help to burn just 12-20 extra calories per day at rest.
Myth #3: Supplements Are Essential for Muscle Building
Supplements can be helpful for muscle building, but they are not essential. Many supplements on the market are overhyped and under-researched, and some may even be harmful to your health.
However, there is one lesser-known substance that has shown promise for muscle building: trestolone acetate. Trestolone acetate is an anabolic steroid that has been used in clinical trials to treat hypogonadism and osteoporosis. It works by increasing protein synthesis in the body, which can lead to increased muscle mass and strength. While trestolone acetate is still relatively unknown in the bodybuilding community, some people have reported impressive gains in muscle mass and strength when using it.
Myth #4 “The more protein you eat, the more muscle you’ll build”
While protein is essential for muscle building, consuming excessive amounts won’t necessarily lead to more muscle growth. The body can only utilize a certain amount of protein at a time, and consuming too much can lead to weight gain and potentially harmful health effects.
Myth #5: You need to spend hours in the gym to build muscle
You don’t need to spend hours in the gym every day to build muscle. Consistency is key, and even just a few workouts per week can lead to noticeable muscle growth over time. It’s also important to allow your muscles time to rest and recover between workouts.
