Gym Bros vs. Science: Who Truly Knows Strength Training Best?
Ever felt overwhelmed about strength training when you first set foot in a gym? This feeling intensifies when conversing with avid gym enthusiasts or CrossFit practitioners, who often present themselves as specialists in muscle growth and transformation.
But how much of their advice is rooted in scientific evidence, and how much is merely hearsay?
Falling prey to the latter might cause harm, while the former set us on a healthy exercise path. Let’s debunk some common gym myths.
Strength Training Myths Debunked
One often hears the claim, “If you stop training, your muscles turn to fat.” Science disagrees. The science is clear: fat and muscle are distinct tissues with their unique structures and functions. Muscle fibers can grow (hypertrophy) with regular training and shrink if training stops (hypotrophy). Fat cells, or adipocytes, may expand with increased caloric intake. Many gym-goers consume more calories while training, compensating for energy spent, but if they cease to train and still consume the same calories, fat cells increase during inactivity.
Gym enthusiasts often proudly display their six-packs and instruct on specific exercises to define abs. However, performing exercises improperly can do more harm than good. It’s essential to avoid rushing through exercises or overly stressing the abdominal areas. Leg-raising during abdominal workouts might strain muscles like the psoas and lumbar region.
If you aim to target specific muscles and improve posture, heed professional guidance. Note that the upper region of the rectus abdominis contracts more forcefully than the lower region, so focus on exercise quality rather than quantity.
The Six-Pack Risk
Optimally, one should prioritize the entire abdominal and pelvic region over just the rectus abdominis, the muscle that forms a six-pack. Not doing so can sometimes result in health concerns, like urinary incontinence in women.
For many, building muscle mass is a primary goal. Scientific research indicates that exhausting a muscle isn’t required for growth. Muscle mass can increase under various training methods, but using heavier weights does improve muscle strength.
To Stretch or Not?
Science also illuminates the stretching debate. Low-intensity passive stretching doesn’t affect muscle size or structure, whereas tension-loaded or muscle-activated stretching may lead to hypertrophy. A professional can tailor training to your specific needs and schedule.
Pre-exercise stretching can minimize injury risks. The type of stretching—active or passive—depends on your workout. Dynamic stretching prepares muscles for high-intensity efforts, whereas passive stretching enhances flexibility. Always stretch, but adapt it to the workout session.
Strength Training: Age No Bar
Some mistakenly believe that children shouldn’t strength train as it could hinder growth
This myth is debunked by the American Academy of Pediatrics’ 2008 guidelines, highlighting the benefits for children and adolescents when supervised by professionals.
Similarly, it’s a misconception that older individuals should reduce strength training. Such training can lessen muscular weakness and improve mobility. Starting with lighter loads, progressing to moderate or high intensity, benefits even older octogenarians. Multi-component training can enhance physical condition.
Strength training is not reserved solely for the so-called gym bros. It’s beneficial for children, seniors, pregnant women, those with chronic illnesses, and more. Always seek a professional’s guidance to create the ideal routine for your needs.
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