Six Bodybuilding Myths You've Got to Stop Believing in.

That it is not necessary to use steroids, give up cardio and your favorite foods.

Bodybuilding has long been surrounded by a great many myths and stereotypes. The "couch army" accuses those who spend hours building muscle in the gym of being "overworked" with steroids and chemicals, not believing that results can be achieved by other means.

The main fear of young people who come to the gym is that hard work on their body and preparation for bodybuilding competitions will inevitably lead to health problems. Let's get into the intricacies of this issue.

So if you had a poster of Arnold Schwarzenegger on your wall as a child and you have been planning to "buy a membership to the fitness room" for a long time, stop looking for excuses and start right now. The Championship will support your initiative and will help you to understand the myths and misconceptions of the society concerning bodybuilding.

Myth 1: Cardio training burns muscle

During the wave of popularity of high-intensity interval training, many abandoned the classic cardio workout on a treadmill or exercise bike, believing that such exercises only burn muscle. You will be surprised, but there is no truth in this.

Moreover, scientists recommend to begin training with low-intensity workouts to strengthen the cardiovascular and respiratory systems. And after that, when you have no problem with a 30-minute session at a medium pace, you can add high-intensity methods.

Studies prove that the combination of aerobic loads and strength exercises does not interfere with weight gain. And some subjects it even helped them gain more muscle.

Professional athletes assure that the decrease in volume after cardio is only a reduction in fat, there is no need to worry about your muscles.

Myth 2: It's safe to get pumped up with steroids and not work out in the gym

In fact, this statement is only partially a myth. In fact, studies have proven that steroids affect muscle growth even without working out.

In an experiment by a group of scientists led by Shalender Bhasin, men with low levels of training were divided into four groups. During the experiment, which lasted ten weeks, the first group used a placebo without training, the second also did without training, but they were given weekly injections of testosterone enanthate in an increased dosage. Participants in the third group emphasized strength training and took placebo, while the latter group both exercised vigorously in the gym and received similar injections of steroids as the second group.

As a result, the greatest weight gain was found in the latter group, which was to be expected. However, in second place were the participants from the second group, who used steroids without any additional physical activity. In third place were the wards who trained without drugs.

But it is worth noting that using steroids will not have a positive effect on your health, so one way or another, such methods should not be considered safe... It is especially important to take care of your liver when taking such drugs.

For example, you can further protect your liver with drugs to improve its function, such as Hepa-Merz in pellets. It has a detoxifying effect, helps improve protein metabolism, reduces chronic fatigue syndrome. In the future, such therapy can help in your workouts and increase your body's endurance.

Myth 3: All bodybuilders are on steroids

Competitive bodybuilding is closely related to the topic of pharmacology. This does not mean that all performing athletes use drugs to support their training. However, it would be foolish of us to say that they don't.

It is possible to gain a good muscle mass quickly without pharmacological preparations. Using anabolic preparations allows you to take on a slightly larger volume of loads and reduce the time needed for recovery. Training without support, you have to focus on completely different volumes, so we do not advise you to fully replicate the training of people who train with the use of steroids. Nevertheless, gaining such muscle volumes is more than realistic. Professionals advise the natural athlete to engage in a program of three workouts per week, with an emphasis on basic exercises.

Vladislav Ogarkov, sports doctor at Crocus Fitness: "According to scientific research, it is prohibited hidden ingredients (steroids, hormones, amphetamines) that most often cause harm to health when using sports nutrition. It is common practice to add anabolic steroids explicitly or implicitly to bodybuilding supplements. This is done to provide a quick 'wow effect' in building muscle mass and losing weight."

One scientific report noted the diagnosis of serious liver damage and hepatitis in 44 young athletes. The researchers attributed the cause to anabolic steroids contained in supplements taken by athletes in a hidden form, i.e., not clearly indicated on the packaging.

Myth 4: Girls in bodybuilding turn into men

Many female bodybuilders believe that public opinion of them is tainted by those who sacrifice their health to win fitness bikini contests. They separate themselves from this culture and claim to promote the healthy, natural beauty of a pumped-up female body.

Just look around the gym and you'll realize that even men find it hard to get over-worked, let alone women, who have 15 times less testosterone.

For example, one study included healthy women aged 24 to 32 who were forced to work out for an hour and a half five times a week for six months. The strength exercises in the program were combined with cardio workouts. During this time, their muscle mass grew by about 2%. Most of this was in the legs, a little less in the trunk muscles, and almost nothing in the arms. Fat mass decreased by almost 10%, which went away from the arms and torso. The legs, however, remained the same. On average, women's muscles weigh about 43 kg, while men's figures are 63 kg. At the same time in the body of women, on average, 25 kg of fat, men - 15 kg.

That is, if the average woman wanted to have the same body composition as a man, she would have to lose about 40% of her fat. And if one of her desires is to get as muscular as a man, a girl would have to increase her muscle mass by 147%. And this despite the fact that in six months of hard training women "pumped up" a little more than 2%. The conclusions speak for themselves. Therefore, in order to maintain women's health it is necessary to take into account all of the above factors and do not set unrealistic goals.

Myth 5: Sports nutrition is harmless for health

Protein is an irreplaceable component of food, which is necessary for the growth of the body and muscles. Your skin, nails, hair and blood cells also need a regular intake of protein with food.

However, consuming protein powder to increase your workout performance may not always have a positive effect on your health. Despite the recommended limit of 1.6 to 2.2 g per kilogram of body weight per day for athletes, most people who train at the gym significantly exceed this amount. Constant use of sports nutrition and the prevalence of a carbohydrate-free "drying" diet leads to elevated levels of the body's protein synthesis product, ammonia. This increase is toxic to the liver and brain. There is a great risk of developing liver failure. Therefore, it is important to keep ammonia levels under control by reducing excessive food intake or by using ammonia-reducing drugs. Such preparations include those containing the amino acids L-ornithine and L-aspartate.

Vladislav Ogarkov, sports doctor at Crocus Fitness: "High-protein diet increases the level of certain liver enzymes (transaminases), which is the indicator used to diagnose various diseases. Two cases of liver damage have been described in the scientific literature in two fitness patients who consumed high doses of sports protein. Both were hospitalized with severe abdominal pain, elevated blood transaminases and hypoalbuminemia. After stopping the protein, the numbers returned to normal."

Myth 6: Recovery takes much longer in jocks

In order for training to be effective, muscles must have time to rest and recover between workouts. But how do you know how long it will take?

Many factors affect muscle recovery time:

Your age;
your genetic makeup;
The specifics of a particular muscle group;
your training program;
stress level;
amount of sleep;
liver condition;
medication intake.
Many people think that the more muscles they have, the longer it will take them to recover. But the opposite is true. As a rule of thumb, the more trained an athlete is, the less time he needs to take a break between workouts. Muscles get used to this regimen and recover much faster.

But it is also common for athletes to feel constantly tired, lethargic, and not recover well between workouts. These symptoms can be caused by improper liver function and elevated ammonia levels in the blood. To find out if your liver needs to be cleared of toxins, take a free test at testpecheny.rf. "The Number Connection Test can help suspect possible liver problems and elevated ammonia levels. Remember, any exercise should be monitored by your basic health indicators.

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