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5 myths about training
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1. Knees coming out of your fingers when you sit down
This myth, I don't know why, has been repeated for many years. People who think this way have always tried to convince others that performing with the knees out of the fingers is the biggest sin a person can commit when they go to the gym. Well, no. What does it really look like? Often people spoil their natural motion pattern just so that their knees do not come out of their toes, and so they make mistakes. What's the point of this oath?2. A woman who exercises hard will look like a man
It's total nonsense. Women are often afraid of exercising with weights because they think that it will make them look more masculine. Usually the problem comes from the fact that such a woman saw a picture of a bodybuilder using doping somewhere, and immediately thinks that this will happen after exercise. No, it won't. The amount of muscle mass depends mainly on the amount of anabolic hormones a person has, mainly testosterone. Men produce about 10 times more testosterone than women, so if a woman doesn't take doping, her muscle mass will never be too high.3. Every pound of muscle burns 50 calories a day
It's obvious that the more muscle you have, the more calories you need to rest on your calories, but research suggests other numbers. Every kilogram of muscle mass increases calorie rest by about 12 kcal.4. You can't build muscle mass and burn fat at the same time
Of course you can! But there are a few conditions that you have to meet. You have to belong to one of the following groups: people who are overweight and have a sedentary lifestyle, who start training, those over 50 years of age, who are just starting training. To build muscle mass, you need an excess of calories. On the other hand, a healthy diet requires a negative calorie balance. But what does it actually look like?5. You're building muscle mass, you need to do a range of 8 to 12 repetitions
You may have heard of such concepts as metabolic stress, muscle destruction and mechanical muscle tension in the form of TUT (time under tension). These are the main factors responsible for muscle growth or hypertrophy. Mechanical stress is the driving force behind muscle growth, and muscle damage and metabolic tension are just its physiological effects. So lifting smaller weights (<70% CM) to muscle decline causes similar results in the context of hypertrophies like lifting larger weights (>70%CM) to muscular decline.
