7 Muscle Myths

Listen up to what top exercise scientists and expert trainers from Men’s Health have to say.

1. Slow Lifting Builds Huge Muscles. The best increases in strength are achieved by doing the up phase as rapidly as possible and lower the weight more slowly and under control.

2. More Protein Builds More Muscle. More important is when you consume it and do you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein.

3. Squats Are Hard On Your Knees. The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity appears to be more easily attained in closed-chain exercises.

4. Never Exercise a Sore Muscle. If sore to the touch or it limits your range of motion, it’s best to give the muscle another day. If not, Start light then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that’s no heavier than 30 percent of your one-rep maximum.

5. Stretching Prevents Injuries. Warming up is what prevents injuries, by slowly increasing your bloodflow and allowing your muscles to prepare for the upcoming activity.

6. Use Swiss Balls, Not Benches. Don’t abandon your bench for exercises like the chest press and shoulder press if you want strength and size. A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, then use the ball to work your abs.

7. Always Use Free Weights. Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you’re a seasoned lifter, free weights are your best tools to build strength or lose fat.

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