For every new exercise trend that’s raved about, there are countless others waiting to pop up, all of them contradicting each other and confusing those of us trying to stay healthy. The human body is one of the most complex entities around, and no two bodies work exactly alike, which is why we have to sift through a lot of fitness lies to find out what really works.
Many people operate under misconceptions about how our bodies respond to exercise, particularly when it comes to muscle building. These muscle myths in particular frequently circulate through gym locker rooms, but they couldn’t be further from the truth—in fact, believing them might actually counteract our efforts.
Myth #1: To gain muscle, lift as heavy as possible.
It’s true that muscle building requires using heavier weights than what our muscles are used to—in order to make them grow, we have to challenge them. But that doesn’t mean starting with a bodybuilder’s routine. In the beginning, it’s best to focus on technique and form. Once that’s been established, gradually increase weight and continue doing so to keep exercise sessions varied. Once our bodies get used to the same routine, they don’t have to try as hard and the workout isn’t as effective.
The opinion on this varies, but it’s generally accepted that combining heavy weights with a smaller number of repetitions is the best way to increase muscle mass, but if the form’s off because you’re lifting too much too quickly, it won’t do much for muscle. Even starting with weight-bearing exercises like pushups and pullups is better than pushing yourself too hard.
Myth #2: Muscle can turn to fat.
This is one of the most commonly believed myths and it isn’t even physiologically possible! It’s true that an unexercised muscle will change shape; if they’re not utilized on a regular basis, they can lose their tone and make the person look flabby. But a flabby muscle isn’t a fatty one, namely because muscle and fat are comprised of two different kinds of tissue that are affected by different things—activity-fueled stress versus calories.
