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We know that weight training is hard enough without having to decipher the honest truth about proper techniques and the best exercises, so we put together 7 weight training myths. 1. Some people hold that the lower abdominal section is worked out during leg raises or hip flexor exercises. However, local muscle fatigue is not a true indicator as the main muscle used in this exercise is a particular type of hip flexor called the iliopsoas.
2. You only need eight glasses of water a day. Sorry, try again. Eight glasses is fine for people who aren't holding to a strenuous workout session. But anyone who sweats more than the average person (i.e. heavy perspiration from gym sessions) needs to up their water intake. And for those looking to build stronger muscles, water comprises a majority of the mass of muscle tissue, so by drinking at least 10 cups of water every day, you'll increase the health of your muscles and their ability to repair and grow.
3. Many gym-goers believe that they can get past their bench press plateau by adding more weight to the bar and simply trying to push through the plateau. This is not only false, but potentially dangerous to your health. If you are experiencing a bench press plateau, then simply try giving your body a rest for at least a week. Fill that time by doing some light cardio.
4. Another myth some people put stock in is that they believe that a half hour isn't long enough for a full workout. However, interval training involves cycling between bursts of high intensity workouts and low intensity workouts, calling on both aerobic and anaerobic systems, so the body actually does achieve a complete workout in just a short period of time.
5. Contrary to popular belief, but high repetition workouts do not burn more fat. The average person will take 20 to 30 minutes of continuous aerobic activity regarding major muscles (e.g. quadriceps and shoulders) to burn about 50 percent fat; fat requires oxygen to burn. Doing just a couple more weight bench reps is not enough to burn more fat than lower intensity reps.
6. Just because protein supplements can make you feel full doesn't mean they can stand in as a meal replacement. No supplement has the ability to completely replace eating. You must at least strive to get raw fruits and vegetables in your diet. And if your bodybuilding diet is too strict to include many whole foods, then you can always eat fish (excellent for bodybuilding) and then take a multivitamin only as a means to protect against deficiencies.
7. Women can not build significant muscle mass without steroids. False! With a proper diet, supplementation, and a consistent weight training routine, women are completely capable of building big muscles.
