Even if you’ve been working out your whole life, there’s a strong chance that you believe in one or a few myths about resistance training. This is because we learn way too much from other weightlifters and not enough from science. You’d be surprised at some of the things people thought were true a few years ago that ended up being debunked by research.
While some of the myths surrounding resistance training may be harmless, some of them could actually be dangerous, so you should know what they are if you want to get better results and stay safe. Here are some of the most common myths and half-truths about resistance training.
You Need to Gorge Yourself on Protein Straight After a Workout
For a long time, everyone would be pushing the “anabolic window” myth that you need to consume protein right after a workout or else you won’t be able to build as much mass. The reality is that the anabolic window doesn’t exist. What matters most is how much protein and other essential nutrients you get during the day, not when you take them.
Sugar is Bad
This one is often hard to believe for people who are just getting into resistance training. Many people who start training assume that they should consume as little sugar as possible if they want to get results. Little do they know that they might be hurting their performance and recovery as a result.
Sugar has a major impact on power output and recovery. Muscles store what is known as glycogen and use it as a source of energy. Glycogen is derived from sugar, and without sugar in your diet, your muscles will have trouble performing.
Sugar is not the enemy and you need to learn when to take sugar and which ones. Even white sugar can be good in some cases.
For instance, simple sugars can work wonders to replenish glycogen stores right after a workout as they will be easily digestible and will deliver glycogen to the muscles fast. During the rest of the day, however, you need to eat complex carbs from things like whole grain, fibrous fruits, and legumes as they will slowly release glucose into your bloodstream and prevent insulin spikes. They also won’t get stored as fat as easily as simple sugars.
Supplements Don’t Work
A lot of people have become disillusioned by supplements either because they didn’t get results from them or because their benefits have been disproven. This shouldn’t push you to write off supplements altogether, however. Tons of supplements could help you increase your gains and have been proven by science. Some examples include Turkesterone, branch-chain aminos, glutamine, and carnosine.
One thing you have to be careful with, however, is to not assume that any supplement that contains these ingredients will work. You need to look at the research and see what quantities are considered effective. This way, you’ll instantly be able to tell if a supplement is trying to scam people by having as many supplements as possible in one formula in small quantities so they cut costs.
Lifting Heavy will Make You Bigger
This is another myth a lot of people will have difficulty grasping, but lifting heavy is not what will get you bigger. Lifting at a more manageable weight for more reps is what will give you size. Lifting heavy for lower reps is better if you want to gain strength and you will eventually gain some weight, but it won’t get you that bodybuilder look if that’s what you were looking for.
These are all myths you may have heard about resistance training at one point or the other. Get your facts from science and not the folks at the gym and you’ll get better results.
© 2023 The Havok Journal