Myth #1: The greater the “pump” you achieve during your workout the more muscle you will build.
If you’re not sure what the “pump” is, it’s what happens when lots of blood gets trapped inside muscle tissue when you weight train. Your muscles swell up your body feels bigger, tighter, and stronger.
I’ll admit it, that pump feels great! But in reality, it has little to do with properly stimulating your muscles to grow. A pump is simply the result of increased blood flow to the muscle tissue and is not necessarily indicative of a successful workout.
A successful workout should be judged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, congratulations. You’ve done well.
Myth #2: Building muscle will cause you to become slower and less flexible.
This one goes back to the old days when people described bodybuilders as being "muscle bound" and "bulky".
Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down.
Muscles are responsible for every movement that your body makes, from running to jumping to throwing.
The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther.
Strong muscles are able muscles, not the other way around.
Myth #3: You must always use perfect, textbook form on all exercises.
I have mixed feelings about saying this because I do believe in using good form, but…
The truth is I have seen people build impressive amounts of muscle while using really bad form. I would guess that people who “get swole” while using bad form probably have a genetic advantage that allows them to gain muscle as long as they simply fatigue their muscles.
However, lifters who violate good form too much are risking injury each time they train.
I firmly believe that using good form in the gym is important. I also believe that you build muscle faster if you practice good form.
But obsessing about form is different.
If you’re always aiming to perform every single repetition using flawless textbook form, you may actually increase your chances of injury and/or decrease the total amount of muscle stimulation you can achieve.
After all, we’re not robots! It’s very important to move naturally when you exercise. Here's what I mean...
At times you may add a slight sway in your back when you do bicep curls, or use a lil’ bit of body momentum when doing bent-over barbell rows.
Stay a little loose. It’s ok to break form sometimes as long as you don’t overdo it.
Obsessing over perfect form may actually work against you rather than for you.
Myth #4: If you wanna grow you must “feel the burn!”
This is another huge misconception in the gym.
The “burning” sensation that comes from weight training is just the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue while you work out.
An increased level of lactic acid has little to nothing to do with muscle growth.
Remember, it’s about muscle fatigue and progression – doing a little more each time you train a muscle group.
With The Truth About Building Muscle Sean shows you how you can avoid fatal and common pitfalls. You'll learn the honest and unbiased truth about building maximum lean muscle mass, gaining strength and burning fat. Including a complete 250-page e-book, full exercise database, and free online personal training.