5 Workout Myths You Need To Stop Following:
Here are some of the dumbest muscle myths that many beginner workout enthusiasts, and even some advanced, do not question and automatically assume are true because they are commonly believed workout myths .
Some of these myths include believing that soreness is a sign of a good workout and muscle gains. Another myth is that you must rest completely for a specific amount of time between workout days. And finally, one of the most popular myths is that you must split your workout days into different muscle groups.
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Find out below about these 5 workout myths and why you should not follow them
- Soreness isn’t a sign of an effective workout.Those who lift heavy regularly don’t experience debilitating DOMS as often.
- Rest days don’t require total inactivity. In fact, physical activity is actually beneficial on non-lifting days.
- Muscles don’t need to rest 48 hours before they’re trained again. And they can even be trained when they’re sore.
- Increasing training frequency can decrease soreness. Muscles will adapt to heavy training when you train them often.
- You don’t have to separate muscle groups by workout. You may get better results from full-body workouts and upper-lower body workouts.
Myth #1: Soreness means you got a good workout.
You haven’t been to the gym in a while. You go and you feel like you get a really good workout. The next day you’re pleased to find that you’re extremely sore, barely able to even move the muscles you trained. Is this a sign you got a great workout? Not always. Soreness is not directly related to hypertrophy.
If soreness can be reduced with things like stretching, warming up, and increasing training frequency, would doing those things mean you’re making your workouts less effective? Of course not.
The misconception that soreness equals gains comes from the notion that you build muscle from “tearing” muscle fibers and forcing them to repair. The soreness must be directly related to those tears, right? Not quite. The relationship isn’t that simple.
Soreness is caused by pain sensitivity to micro-tears in muscular connective tissue (z-band filaments), but it’s also heavily related to how sensitive your nociceptors (pain receptors) in your muscles are.
It’s unlikely that you’ll encounter high-level athletes that experience crippling DOMS after every workout. Why wouldn’t they? Their muscles have already adapted, they recover faster, and their pain threshold has increased over time. They’ve become more tolerant of muscle soreness.
In fact, if you’re able to get extremely sore after every workout, there’s a good chance you’re either not training frequently enough, you have some sort of electrolyte deficiency, your workout nutrition plan sucks, or you’re not eating or sleeping well enough.
Also, don’t be apprehensive to work out again if your muscles are still sore. If you don’t work out frequently and have a generally low activity level, you might find a hard workout will leave you sore for several days.
That doesn’t mean you need that long to recover. And your soreness will likely subside after a few warm-up sets to get the blood flowing. Obviously it’s not a bad thing to be sore, but don’t expect it all the time. Especially if you train full body or train certain muscle groups frequently.
Pick up the frequency, improve your nutrition, and debilitating soreness will become a thing of the past.
Myth #2: Recovery requires inactivity.
I’ve actually known people who would refuse to do standing overhead presses because they had worked legs the day prior and wanted to “give the legs time to rest.” A sitting overhead press will spare you some core and leg work, but your legs won’t shrink because you do standing presses the day after leg day.
Some people even refer to their “rest days” as days in which they literally avoid all physical activity in order for their muscles to recover. In actuality, some light cardio and even light lifting on rest days probably won’t affect your recovery abilities, and may help speed recovery and reduce soreness by increasing circulation to the area.
Sure, you shouldn’t overdo it, but light stretching and contracting of the muscles needing recovery will help keep blood flowing to those muscles and keep them loose. Doing a few sets of bodyweight squats (not to failure) the day after your leg day certainly won’t hurt, and will help you burn a few extra calories.
Go to page 2 to get the final three workout myths that you need to stop following