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  1. Want to Really Build Muscle? Stop Believing These Myths
  2. Crunches will give you abs and other fitness myths you need to stop buying into
  3. Want to Really Build Muscle? Stop Believing These Myths
  4. 2. “Cardio makes you small and weak”

Push presses involve the entire human kinetic chain from feet to hands and involve more musculature than squats or deadlifts. Even in this case there was no central fatigue.

Want to Really Build Muscle? Stop Believing These Myths

Voluntary central nervous system activation did not decrease from pre- to post-workout and was still stable 24 hours later. Of course, there was significant neuromuscular fatigue, as evidenced by reduced contraction power of the muscles MVIC and an insignificant trend for lower jump height CMJ.

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There was also metabolic stress, as measured by an increase in blood lactate. But the nervous system had no trouble activating the muscles. The muscles were simply fatigued themselves, presumably from the damage of the workout and the metabolic stress. The fatigue was local, within the muscles, not in the central nervous system. Muscle fatigue is easy to imagine: it can occur mechanically. Muscle fibers can literally tear from the tension of hard contractions. How does that work?

The CNS is more similar to a computer than a muscle. So how would the CNS fatigue? Some researchers have questioned whether CNS fatigue exists at all.

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  3. Fitness myths you need to stop buying into.
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  5. The vast majority of what was previously thought to be central fatigue can actually be explained by local fatigue. For example, it may be neurochemical: due to the effects of neurotransmitters. Or it may be metabolic: muscular ammonia production during exercise can leak into the blood and cross the blood-brain barrier, causing neurotoxicity [ 2 , 3 ]. Conventional bro wisdom is that deadlifts are the bane of the CNS. Next up are squats, then most other compound exercises.

    Yet several of the studies that did find CNS fatigue used leg extensions or biceps curls. So clearly isolation exercises can cause CNS fatigue and compound exercises do not necessarily cause it.

    Crunches will give you abs and other fitness myths you need to stop buying into

    How about a direct comparison in the same study though? Barnes et al. In spite of the higher weights used, greater amount of musculature involved in and greater total work performed during the deadlifts, the deadlifts did not result in more central fatigue than the squats. There was also no significant difference in testosterone or cortisol production. In conclusion, the research does not show any relation between the amount of musculature involved in an exercise and the amount of CNS fatigue it induces. Isolation exercises can cause CNS fatigue and compound exercises do not always do.

    This comes back to the CNS being more like a computer than a muscle: harder tasks do not necessarily fatigue it more. You commonly hear the saying that while your muscles may be recovering in between workouts, your CNS may not. Over time this accumulation of fatigue could result in overtraining. Latella et al. This means major CNS fatigue. How many days do you think it took for the CNS to recover? It took 20 minutes for the CNS to recover. There was already no more significant loss of MEP after 10 minutes. This cycle is very tough on the body.

    There are several problems with dirty bulking. The first was talked about in the myth about hardgainers. As body fat levels rise, insulin sensitivity drops, and this can then get in the way of mus- cle growth and accelerate fat storage. Another problem with the dirty bulk is the longer cutting weight loss phase that has to follow for you to get back to a respectable body fat per- centage. A longer weight-loss phase means more chances to fall off the wag- on and more muscle loss along the way.

    If you bulk correctly, you should be able to gain 2—3 pounds of muscle for every pound of fat. Athletes were once advised not to lift weights because it would make them stiff and inflexible and there- by hurt their performance. Well, we now know better. Sure, being a hulking brute naturally lim- its your flexibility big bodybuilders have an interesting time with daily tasks like wiping on the toilet and showering , but research has shown that weightlifting itself, with a full range of motion, actually increases flexibility just as well as, or even better than, static stretching.

    In a study conducted by the University of North Dakota, researchers divided 25 volunteers into three groups: a control group that did nothing, of course , a static stretching group, and a resistance training group.

    Want to Really Build Muscle? Stop Believing These Myths

    After five weeks, the researchers found no significant difference be- tween the static stretching and resistance training groups in all measures of flexibility hip extension, hip flexion, shoulder extension, knee extension Another study conducted by Castelo Branco University in Brazil showed that 8 weeks of resistance training improved flexibility better than static stretching in all but one measurement In fact, some weight training exercises provide deep stretches that are hard to beat, such as the dumbbell fly, Romanian deadlift, dumbbell pullover, dumbbell row, and overhead triceps press.

    You do burn both fat and carbohydrates when you exercise, and the proportion varies with the intensity of exercise. A very low-intensity activity like walking taps mainly into fat stores, whereas high-intensity sprints pull much more heavily from carbohydrate stores. The first issue is total calories burned while exercising. Research has also shown that high-intensity training is more muscle-sparing than low-inten- sity cardio You can apply high-intensity interval training or HIIT to any type of cardio that you would normally do.

    Fitness Experts Debunk 17 Exercise Myths

    You can head outside and walk and sprint, or you can hop on the elliptical trainer or recumbent bike to get it done. A standard HIIT protocol looks like this: 1. You start your workout with 2—3 minutes of low-intensity warmup. Slow it down to a low-intensity recovery period for the same period as your high-intensity interval. You repeat this cycle of all-out and recovery intervals for 20—30 minutes.

    2. “Cardio makes you small and weak”

    You do a 2—3 minute cool-down at a low intensity. Well, the good news is this claim is rubbish and has no basis in science. This is also another opportunity for me to shamelessly plug high-in- tensity interval training HIIT. Not only does it result in more fat loss than low-intensity cardio, but it requires less time as well; 20 minutes of HIIT is plenty and can be more effective in terms of fat burning than even 60 minutes of a low-intensity form of cardio.

    Research has even shown that high-intensity interval cardio is more effective at reducing abdominal fat Remember, however, that no amount or type of cardio will result in sustained fat loss if you take in as many or more calories energy than your body burns every day. The big mistake many people make is they increase their eating in proportion to their training, which negates the fat loss potential of burning extra calories.

    How many people have you seen who seem to only lift weights and never do cardio, but were ripped? Everybody knows that cardio is required to get lean and weightlifting is just for getting bigger muscles, right? Not exactly.

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    Your body fat percentage is primarily determined by your diet. The muscle you build as a result also helps keep you lean because it increases the total amount of calories that your body burns while at rest. Does it inter- fere with your muscle growth, or does it help? Actually, it can go either way. It improves muscle recovery. This damage is the cause of the soreness that you feel the day or two following a workout and is known as delayed onset muscle soreness DOMS. Cardio can help your body repair muscle damage quicker because it increases blood flow. This helps your body build the muscle back up more quickly and remove the waste, which results in an all-around faster recov- ery.

    This is why I always do a cardio session on legs day—it dramatically reduces leg soreness in the days to follow. If you want to boost whole-body recovery, then you would need to do something that gets your upper body working, like a rowing machine, or even using your arms to help pump on the elliptical. And when we dieted to lose weight, all energy needs would be met by burning fat, not muscle. The reality, however, is that our bodies do these things to varying de- grees.