One of the most enduring myths about building lots of muscle is that one has to simply keep working relentlessly with various exercises until the person literally drops in a heap from exhaustion. Although body builders do dedicate a lot of time to working out and doing repetitive exercises; these are not the only elements needed in order to build up one’s muscle mass.
At the same time, building lots of muscle does not simply mean bulking up as fast as possible, as big as possible and in the most punishing way possible. There are certain stages to take to ensure that muscles are worked on, but not strained – and that the health of the person is not endangered in any way. Here we will try to debunk several more myths revolving around muscle building.
1. Exercise is the key to building lots of muscle. Although it may sound logical, this statement is false. Exercise is only one of the three essential keys to building up muscle mass. The other two are diet and lifestyle. Aside from doing reps, one should also focus on altering his or her current diet to ensure that the body gets enough calories to actually sustain the entire work out session. There should be a strict balance between the calories being consumed (through food) and the calories being expended (via exercises.) Eating protein rich food alone will not and can not sustain a person’s body, no matter what the popular tide of opinion says.
Balanced meals should be taken at least 5 or 6 times a day, depending on the person’s metabolic rate, and the amount of calories he or she could expend in one work out session. These meals should have regulated portions, so that fat cells in the adipose tissues are not triggered; but the vital organs can still harvest enough nutrients to keep the entire physiological system going. At the same time, altering to a healthier lifestyle is also essential to any body builder’s routine. Aside from changes in diet and exercise regimen, a person should also get try to avoid unhealthy habits like: binge eating, alcohol consumption, smoking and the entire lot of possible vices that can hamper physical health.
2. The less sleep, the better the results. Loss of quality sleep is never good. It does not matter if you are working yourself up to a bigger physique or you are simply trying to get through a paper with a set deadline. Sleep is one of the most important elements in keeping the body healthy and whole. For professional body builders, 8 to 10 hours of quality (restful, uninterrupted) sleep is recommended by their trainers and sports doctors. This still does not include the resting periods between workout sessions.
The cells of the body actually work hardest during rest. This is also the time when cell regeneration is at its most rapid. Without the proper amount of sleep and rest, the muscles do not have the time to heal from soreness, which makes it very difficult to continue the workout routines for the next few days. Additionally, sleep deprivation slows down the protein bonding process which is crucial for bulking up muscles and strengthening bones.