Build Your Dream Body: Breaking the Lies and Myths of the Fitness Industry So You Can Build Lean, Hard Muscle and Shred Fat Using Simple and Proven Techniques That Get Results by Peter Paulson Page B
Authors: Peter Paulson
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Along with hearing that you must lift every day, there is another myth that states that you must avoid doing more than three workouts per week or you will be at risk of overtraining. The truth is that you should not work out every day. On the other hand, you do need to work out more than three times a week. In fact, you can and should work out up to six days a week. However, you really do need that one day of rest.
You Have to Spend Hours at the Gym
Speaking of timing in regard to workouts, a huge myth is that if you do not work out for at least an hour, you are not going to get any results. All you actually need is about a half hour. If you cannot manage that, at least work out for 15 minutes at a time. You may not get the results you want as fast as you would if you worked out longer, but you will definitely get more results than you would doing nothing.
Another collection of muscle building myths revolves around repetitions. One muscle building camp will tell you that you must do high reps at all times. This group thinks it is impossible to build muscle unless you reach the "burn" state. However, it is better to create a variety of different reps and workouts.
You Must Never Rest More Than 30 seconds Between Reps
There are also myths about sets. One group says that you should never rest more than thirty seconds between each rep. Another group says that you need to rest between three and five minutes in order to gain maximum results. When you are training for size and strength you do need more than thirty seconds of rest time between each set in order to take advantage of maximum hypertrophy gains. On the other hand, three to five minutes of rest time is too much. Typically, 90 to 150 seconds of rest time will work in your favor.
Free Weights Are Dangerous
Yet more myths circulate around the type of muscle building activities you do. One of them is that free weights are more dangerous than machines. However, it is more dangerous to get locked into a machine’s motion, which you cannot control if you need to work around any injuries. Free weights allow a greater range to make adjustments.
Bodyweight Exercises Do Not Build Muscle
Another myth about the type of workout you do is that you cannot build muscle by doing bodyweight exercises, such as dips or chins. This myth is ridiculous, most likely started by an exercise machine company that wants you to think its machines are the only things that will help you build muscle.
(Later, you’ll get a chance to grab a free gift that will show you exactly how to build muscle using bodyweight: my bestselling book, Your Body is Your Gym .)
You Get the Best Muscles When You Aren’t Concerned With Gaining Strength
Finally, one last myth that you really need to be aware of is that you can get big muscles without building strength. Always go for building strength and let the muscles follow.
Becoming stronger is always the main pursuit. You will get big, natural muscles whether you choose free weights, machines, or bodyweight exercises.
Common Mistakes in Muscle Building
Refusing to buy into the myths about and avoiding the most common mistakes in muscle building will help you get the most from your workouts.
Here is a list of the most common errors to avoid:
Not Setting a Workout Schedule
If you are only working out sporadically, you are going to confuse your body more than anything else. It needs structured workouts to build on. This does not mean that if you have to skip a workout you should just quit. It means to make it a point to create a plan and do your best to stick to that plan. The best bodies are a result of consistency.
Looking at the "Other Guy"
No matter where you go, you are going to come across the beach body types who make you feel like something is wrong with you because you do not naturally look like them. Do not buy into that baloney. Those guys had to work hard to get the body they got and when you roll up your sleeves and work at it, you
Along with hearing that you must lift every day, there is another myth that states that you must avoid doing more than three workouts per week or you will be at risk of overtraining. The truth is that you should not work out every day. On the other hand, you do need to work out more than three times a week. In fact, you can and should work out up to six days a week. However, you really do need that one day of rest.
You Have to Spend Hours at the Gym
Speaking of timing in regard to workouts, a huge myth is that if you do not work out for at least an hour, you are not going to get any results. All you actually need is about a half hour. If you cannot manage that, at least work out for 15 minutes at a time. You may not get the results you want as fast as you would if you worked out longer, but you will definitely get more results than you would doing nothing.
Another collection of muscle building myths revolves around repetitions. One muscle building camp will tell you that you must do high reps at all times. This group thinks it is impossible to build muscle unless you reach the "burn" state. However, it is better to create a variety of different reps and workouts.
You Must Never Rest More Than 30 seconds Between Reps
There are also myths about sets. One group says that you should never rest more than thirty seconds between each rep. Another group says that you need to rest between three and five minutes in order to gain maximum results. When you are training for size and strength you do need more than thirty seconds of rest time between each set in order to take advantage of maximum hypertrophy gains. On the other hand, three to five minutes of rest time is too much. Typically, 90 to 150 seconds of rest time will work in your favor.
Free Weights Are Dangerous
Yet more myths circulate around the type of muscle building activities you do. One of them is that free weights are more dangerous than machines. However, it is more dangerous to get locked into a machine’s motion, which you cannot control if you need to work around any injuries. Free weights allow a greater range to make adjustments.
Bodyweight Exercises Do Not Build Muscle
Another myth about the type of workout you do is that you cannot build muscle by doing bodyweight exercises, such as dips or chins. This myth is ridiculous, most likely started by an exercise machine company that wants you to think its machines are the only things that will help you build muscle.
(Later, you’ll get a chance to grab a free gift that will show you exactly how to build muscle using bodyweight: my bestselling book, Your Body is Your Gym .)
You Get the Best Muscles When You Aren’t Concerned With Gaining Strength
Finally, one last myth that you really need to be aware of is that you can get big muscles without building strength. Always go for building strength and let the muscles follow.
Becoming stronger is always the main pursuit. You will get big, natural muscles whether you choose free weights, machines, or bodyweight exercises.
Common Mistakes in Muscle Building
Refusing to buy into the myths about and avoiding the most common mistakes in muscle building will help you get the most from your workouts.
Here is a list of the most common errors to avoid:
Not Setting a Workout Schedule
If you are only working out sporadically, you are going to confuse your body more than anything else. It needs structured workouts to build on. This does not mean that if you have to skip a workout you should just quit. It means to make it a point to create a plan and do your best to stick to that plan. The best bodies are a result of consistency.
Looking at the "Other Guy"
No matter where you go, you are going to come across the beach body types who make you feel like something is wrong with you because you do not naturally look like them. Do not buy into that baloney. Those guys had to work hard to get the body they got and when you roll up your sleeves and work at it, you
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