MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Subscribe
MH Challenge Week 4 – Matt Poole
Watch 0:40

MH Challenge Week 4 – Matt Poole

{headline}

{headline}

This Training Hack Makes Every Move A Core Workout

This Training Hack Makes Every Move A Core Workout

MH Challenge Week 4 - Matt Poole

MH Challenge Week 4 - Matt Poole

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

This Is The Music Playlist Behind Chris Hemsworth's Rig

This Is The Music Playlist Behind Chris Hemsworth's Rig

{headline}

{headline}

How To Rebuild Your Health After A Bad Break-Up

How To Rebuild Your Health After A Bad Break-Up

MH Challenge Week 3 – Khan Porter

MH Challenge Week 3 – Khan Porter

How Often Should You Exercise Your Abs To Get A Six-Pack?

How Often Should You Exercise Your Abs To Get A Six-Pack?

{headline}

{headline}

The Mountain Proved He's the World's Strongest Man, Again

The Mountain Proved He's the World's Strongest Man, Again

MH Challenge Week 3 – Matt Poole

MH Challenge Week 3 – Matt Poole

Do We Really Need To Take 10,000 Steps A Day?

Do We Really Need To Take 10,000 Steps A Day?

(Sponsor)

How Much Muscle Can You Actually Pack On in A Month?

How Much Muscle Can You Actually Pack On in A Month?

MH Challenge Week 2 – Khan Porter

MH Challenge Week 2 – Khan Porter

You’ve Probably Been Squatting Wrong This Whole Time

You’ve Probably Been Squatting Wrong This Whole Time

  1. Home
  2. Fitness

4 Muscle Myths Debunked

Don’t let these common misconceptions sabotage your workouts - by Michael Easter
  • 12 May 2016
4 Muscle Myths Debunked Men's Health

1. Muscle Confusion Spurs Muscle Growth

THE TRUTH

You don’t have to constantly and repeatedly add new moves and workouts to your routine to prevent your body from adapting. Actually, you want adaptation – this is how muscles grow. Sustain your progress with small weekly tweaks: alter your grip, pace or rest. That can help your muscles adapt over time, preventing plateaus, says personal trainer Nick Tumminello.

2. You Can Digest Only 25g of Protein At A Time

THE TRUTH

“Your body will slowly digest and absorb all protein you eat, even if you eat 125g in a sitting,” says nutritionist Alan Aragon. For optimal fitness, he recommends consuming 1g of protein a day per 450g of your target body weight. If you weigh 80kg and are looking to shed 7kg, shoot for 163g a day.

3.  Body-Weight Workouts Can Make You Big

THE TRUTH

Using your body as your barbell is a smart way to vary your routine and boost overall fitness, but it has its limits when your aim is to pack on serious size. “Your body weighs only so much, so your muscles become accustomed to it quickly, and then your gains stall,” says certified strength and conditioning specialist Bill Hartman. “You need sufficient overload to spur growth; that’s where weights come in.”

4.  Lifting To Failure Is Essential To Muscle Growth

THE TRUTH

Be wary of any advice that promises positive results from negative actions. “If you know your next repetition is going to be slow and shaky, then terminate the set,” says certified strength and conditioning specialist Jim Smith. “You’ll recover faster and reduce your risk of injury.” Bottom line: focus on lifting with good form, not lifting to failure.

Better than HALF PRICE!

Just $99 for 24 issues

SAVE 56% Subscribe Now
Better than HALF PRICE!

Recommended to you

MH Challenge Week 4 – Matt Poole
Watch 0:40

MH Challenge Week 4 – Matt Poole

{headline}

{headline}

This Training Hack Makes Every Move A Core Workout

This Training Hack Makes Every Move A Core Workout

MH Challenge Week 4 - Matt Poole

MH Challenge Week 4 - Matt Poole

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

This Is The Music Playlist Behind Chris Hemsworth's Rig

This Is The Music Playlist Behind Chris Hemsworth's Rig

{headline}

{headline}

How To Rebuild Your Health After A Bad Break-Up

How To Rebuild Your Health After A Bad Break-Up

MH Challenge Week 3 – Khan Porter

MH Challenge Week 3 – Khan Porter

How Often Should You Exercise Your Abs To Get A Six-Pack?

How Often Should You Exercise Your Abs To Get A Six-Pack?

{headline}

{headline}

The Mountain Proved He's the World's Strongest Man, Again

The Mountain Proved He's the World's Strongest Man, Again

MH Challenge Week 3 – Matt Poole

MH Challenge Week 3 – Matt Poole

Do We Really Need To Take 10,000 Steps A Day?

Do We Really Need To Take 10,000 Steps A Day?

(Sponsor)

How Much Muscle Can You Actually Pack On in A Month?

How Much Muscle Can You Actually Pack On in A Month?

MH Challenge Week 2 – Khan Porter

MH Challenge Week 2 – Khan Porter

You’ve Probably Been Squatting Wrong This Whole Time

You’ve Probably Been Squatting Wrong This Whole Time

MensHealth
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement
MensHealth Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement

Brands

  • Women's Health
  • marie claire
  • Instyle
  • Beauty Crew

Pacific Network

  • Better Homes and Gardens
  • BHG Shop
  • New Idea food
  • New Idea
  • Who
  • Girlfriend
  • That’s Life
  • Home Beautiful
  • All Recipes
  • Practical Parenting
© 2019 Pacific Magazines