The Internet is great…
Great about spreading information about the benefits of strength training that may or may not be 100% factual.
Now that hunting season is over and it is time to ramp up your training, here are five myths you need to know about strength training!
1. Frequency Over Variety
One of the most common misconceptions is that we need to do numerous exercises for the same muscles to get stronger. This couldn’t be more wrong. Choose a movement. Find a focus. And work on sets and reps. Your body responds faster to changing sets and reps than it will be trying to learn those numerous exercises. In other words one day do fewer sets with more reps at a low to moderate weight, then start to increase the sets and decrease the number of reps and increase the weight. It’s not a sprint. But I can guarantee that you see more strength results by manipulating sets and reps faster than if you try to over do it on exercise selection. THEN, STICK WITH IT. Do it more often. Your body won’t be as tired either.
2. Recovery Through Sleep Doesn’t Matter
“My sleep doesn’t really matter that much.” If you have fallen prey to this thought process I can all but guarantee that you have had more than your fair share of frustrations at the gym. Here’s why. Let’s say you workout 3-4 times a week for one hour. That leaves 163-164 hours a week for you to recover. So you can infer that your results happen OUTSIDE THE GYM. How are you sleeping? If you aren’t getting the right amount of sleep. Your body isn’t recovering at the proper rate. Period. The vast majority of your recovery happens while you sleep! You need AT LEAST 6 hours for your body to do its job.
3. Eat Big to Be Big: It Doesn’t Matter what you eat
Yes, it absolutely matters what you eat and even how much. I’m going to step on some toes when I say this, but the term “Bulking” in regards to eating for weight lifting, done incorrectly, is more often than not, just an excuse to eat crap and get bigger. Now, can it help you make strength gains? Of course it can. Calories are exactly that, energy. For your muscles to get stronger and bigger they need fuel. But, it still matters what you eat!! If you put yourself on a diet of fast food, milk and cookies to use as fuel for weight lifting, I’d be lying if I told you that you wouldn’t get stronger. It’s fuel right? Sure. However, it would have very obvious adverse effects. You may get bigger and stronger. But the bigger you’d be gaining probably wouldn’t be what you were after when you started. Feed your strength with GOOD calories. Not crap!
4. More Cardio
Here’s the deal. Cardio is important. But muscle mass in important. Something most people don’t realize is when they want to lose weight, what they are really saying is “I don’t want my body to jiggle so much.” Here is what you need to understand: cardio alone won’t get you to your goals. It won’t, end of story. Strength training stimulates muscle growth and maintenance. More muscle, more fat burn, less jiggle. Cardio does have a place, however, because in conjunction with strength training you burn more calories. But without strength training, long bouts of cardio does one thing: waste muscle . This is where the term “skinny fat” comes from. More cardio is NOT the answer.
5. FOR THE LADIES: Weight Training Makes You Bulky
I’ll be honest, genetics aside, this is NOT TRUE. You can argue it as much as you want. Science is not on your side when it comes to muscle gain. Without certain male parts there is a lack of testosterone and surplus of estrogen that will, without a doubt, keep you from gaining bulky muscle like a man.
Can this be manipulated with supplements and outrageous diets? It sure can. But, by just adding strength to a normal healthy diet it is scientifically impossible, again genetics aside, for a woman to gain the muscle they don’t want. You may gain a bit of muscle if you are not used to lifting weights, but nothing like many fear (looking like a man). Matter of fact the gains you’ll see will probably be the ones you want.
What are your favorite strength training modalities (resistance machines, resistance bands, free weights or body weight)?
Comment them below, and if you're ready to start working with Nick, or have some questions, you can contact him HERE!
Contributions made by Fit2Hunt Staff!