10 Weight Gain Myths
Here’s 10 Weight Gain Myths that need to be busted! Now I don’t mean gaining fat, I mean gaining muscle. Many of the myths about muscular weight gain come from so-called experts who in reality know nothing about how the body actually functions. In this article, I will look at and dispel many common myths. Let’s get started!
Myth # 1 – You Have To Constantly Shock The Muscles To Grow
This is also called muscle confusion. The idea is that you should do a different workout every time you walk in the gym in order to “confuse” the muscles. This is supposed to stimulate growth. I’ve got news for you – muscles can’t be confused. They can only contract, they don’t think, know, or feel. All the muscle confusion approach does is provide mental stimulation through task variety.
Progressive overload is the principle you need to apply if you want to build size and strength. Meaning you need to consistently add more weight to the bar. I suggest the 2 x 2 rule. When you can do 2 reps above your target rep number for 2 workouts in a row, add 10 lbs for big muscle groups and 5 lbs for small. If you use the same weight for the same reps every workout, you will still look the same months or even years from now.
Myth # 2 – High Protein Diets Aren’t Good For Your Kidneys
For years, this myth has persisted. Even some fitness writers fall prey to it. This myth started 100 years ago when one lone study found that high protein diets resulted in renal damage in rats who were missing a kidney. Fast forward to 2018, and clinical researchers finally put this myth to rest. They performed an in-depth meta-analysis of research that resulted from 24 studies involving hundreds of test subjects. These test subjects were ingesting at least 100g of protein daily. At the end of the various studies, no kidney problems were found. (1, 2)
Myth # 3 – Strength Training Will Make You Look Masculine
If you’re looking to build muscle then this is true, for men. For women, you are not going to look like the bulky, beefy female bodybuilders unless you use the drug stacks they use. If you’re natural, anyone can train to look fit, but how much muscle you put on is ultimately the result of genetics and how you train, eat, and supplement. If you lift heavy and eat and supplement to gain, you will, to a point. Train to be fit, and you’ll be fine.
Myth # 4 – Since You Work Out, You Can Eat Anything You Want
There is a maxim you hear all the time: “you have to eat big to get big”. This is part of the mindset some lifters use to describe how easy they think it is to build muscle. And sure, you can eat anything you want, as long as you don’t care how you look.
However, if you are working out and do care about how you look, you cannot eat anything, you have to eat clean, quality calories. There’s more to it than just “eating big”. You have to eat meals that are high-quality protein, moderate carbs and low fat, and you have to eat those calories in the right ratio as well as number. Sorry, gym bros, but simply “ eating big” isn’t an answer.
Myth # 5 – If You Take A Week Off You Lose Most Of Your Gains
It’s not going to hurt your gains to take an occasional week off. Going on vacation or just getting some extra rest is fine. A lot of lifters pencil in a week off every eight to ten weeks because you come back refreshed and ready to go. It also allows those small injuries time to heal. So take the time if you want to. You’ll come back eager to hit the gym.
Myth # 6 – You Don’t Need Much Protein To Build Muscle
First, let’s look at why protein is important. Protein is a major body component. In simple terms, protein is used every day for literally thousands of biological functions. Here’s how it works. The body uses amino acids, a primary component of protein, in thousands of different sequences, commonly known as “chains”. Each chain performs a specific function in the body. (3, 4)
Now let’s move on to the myth. According to the National Academy of Medicine, the average person should consume at least 0.8 grams of protein for each kilogram we weigh to stay healthy.
But protein intake becomes more critical if you’re a hard-training bodybuilder. Why? As noted, you need to take in enough protein to cover the basic physiological functions of your body. But it doesn’t stop there. You also need extra protein to support the body’s muscle recovery and growth processes. While the number varies slightly, most authorities suggest 1 gram of protein per pound of body weight (or 2.2 grams per kilogram). To help you reach this goal, don’t forget to stop by illpumpyouup.com and stock up on your favorite protein powder! The bottom line is, if you want to build muscle, don’t shortchange your protein intake, and don’t listen to fitness “experts” that tell you otherwise. (5)
Myth # 7 – If I’m Not Sore After A Workout, I Didn’t Work Out Hard Enough
Post-workout soreness is not an indication of how good your workout was. Generally if you use more weight, do a few extra reps, or a new exercise, you might get sore because you placed extra stress on that muscle. In those cases, extra soreness is expected. But, as long as you train hard, it doesn’t matter if you get sore.
Myth #8 – Resistance Training Doesn’t Burn Fat
This is not a Weight Gain myth, but it’s still very common. Not everyone understands that muscle is metabolically active tissue. It has a major role in increasing your metabolism. And of course, the faster your metabolism the faster you can burn fat.
Lifting weights stimulates muscle growth. The more lean muscle mass you have, the more fat you will burn due to an elevated metabolism. Of course, you should make sure you’re doing cardio and have dialed in your nutrition. The fastest path to fat loss is a total approach.
Myth # 9 – No Pain No Gain
This is a myth that goes way back. I get what it means, you can’t stop a set when it gets uncomfortable, or “ painful”. Even so, there is more than one kind of pain. I’m talking about the pain of an injury. In that case, pain is your body telling you that something is wrong. If you feel real pain during a workout, stop your workout. If it is serious, go see a doctor. In the meantime, apply this principle: RICE (Rest, Ice, Compression, Elevation).
Myth # 10 – Eating Carbs Before Bed Makes You Fat
In general, carbohydrates have a bad reputation. The thinking here is if you eat carbs before bed, they won’t be used for anything, but they will be stored as body fat. Here’s the truth: first and foremost, carbohydrates are your body’s preferred source of cellular energy. You need to eat carbs consistently to maintain your energy needs, including the muscular energy (ATP) that powers you through your workouts. Once your body has used all the carbohydrates it needs, any excess will be stored as fat. When you eat them doesn’t matter. (5, 6)
The problem is the type and amount of carbs many people eat. It’s one thing if you’re fit and eat primarily clean low sugar carbohydrates. But it’s quite another if you’re chowing down a lot of sugary, junky foods and snacks. The thing you have to remember with sugar is that it causes insulin spikes. This in turn causes all the excess carbs you might eat to be stored as body fat. The answer is to eat clean, low-sugar, low-glycemic foods. Eat healthy carbs, such as brown rice, oats, whole grains, veggies, yams, and sweet potatoes.
Finally, to be clear, any calorie excess, regardless of where they come from, will lead to gains in body fat.
Summary
So there you have it. Use the information presented here and ignore the myths so you can get the most out of your training, nutritional, and supplement programs. The best way to avoid these myths, and similar ones, is to make sure any information you read or hear is backed up by solid research. Don’t just take someone’s word for it – no matter who. That’s why I try to always present information that is research-backed. You can depend on it!
References:
- H. Jackson and O. J. Moore, “The effect of high protein diets on the remaining kidney of rats,” Journal of Clinical Investigation, vol. 5, no. 3, pp. 415–425, 1928
- Devries, M.C., Sithamparapillai, A., Brimble, K.S., et al. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J. Nutr. 2018;148,1760-1775. doi.org/10.1093/jn/nxy197
- Nutrition and Diet Therapy, Cataldo, DeBruyne and Whitney, “The Chemist’s View of Protein” p.80-81
- https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_5
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153
- Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: implications for body weight regulation. The American journal of clinical nutrition, 95(4), 989-994.