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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
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     Fitness Tips For 11/14/2007
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Muscle Gain Myths            
By Gary Matthews
 
Myths that lead to wasted time, frustration and if are taken 
blindly as truth, can really set back your progress in the gym. 
Don't believe everything you hear in the gym when it comes to 
exercise and muscle gain, do the research yourself. 

Simple, basic principles apply to all muscle gaining such as 
progressive overload, variable frequency of reps and high 
intensity workouts. Lets take a look at some of the most 
common muscle gain myths. 

High repetitions for definition and low repetitions build muscle.

Progressive overload is needed to make muscles bigger. Meaning 
that you need to perform more reps than you did for your last 
workout for that particular exercise. If you perform the same 
amount of reps at each workout nothing will change on you, also
if the poundage on the bar doesn't changes on the bar nothing 
will change on you. You need to become stronger.

Definition has two characteristics, muscle size and a low 
fat percentage. To reduce fat you will have to reduce your 
calories; the high repetition exercise will burn a few calories, 
but wouldn't it be better to fast walk to burn these off?  
Better still; use the low reps to build muscle, which will 
elevate your metabolism and burn more calories.

Vegetarians can't build muscle.

Yes they can! Strength training with supplementation of 
soy Protein Isolate has shown to increase muscle. Studies 
have shown that athletic performance is not impaired 
by following a meat free diet, and people strength training 
and consuming only soy protein isolate as a protein source 
were able to gain lean muscle mass. 

If you take a week off you will lose most of your gains.

Taking one or two weeks off occasionally will not harm your 
training. By taking this time off every eight to ten weeks 
in between strength training cycles it has the habit of 
refreshing you and to heal those small niggling injuries.  
By having longer layoffs you do not actually lose muscle fibres, 
just volume through not training, any size loss will be quickly 
re-gained. 

If I'm not sore after a workout, I didn't work out hard enough.

Post workout soreness is not an indication of how good the 
exercise or strength training session was for you. The fitter 
you are at a certain activity, the less soreness you will 
experience after. 

Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.