Debunking Common Exercise Myths, Part 1
by Chad
Anderson
zone3
Myth #1: Heavy weights make you “bulky”
Heavy weights typically do
not lead to increased muscle mass, moderate weights do. Muscle mass is
more of a function of volume (ie. number of sets x number of reps). Muscle
mass is best gained using multiple sets (3-5) for moderate repetitions
(8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and
above) for repetitions in the 1-5RM range will lead to strength gains with
minimal hypertrophy. Hence, heavy weights do not make you “bulky.”
Myth #2: High repetitions are for toning
I don’t know how many times I’ve heard this. Too many times to be sure.
Toning (a term I hate to use) is a result of losing fat and building
muscle tissue so that you develop a degree of muscle definition. While
there are rep brackets better suited for body compositional changes, there
are no rep brackets that “tone.” Body compositional changes are a result
of the program as a whole, not just the rep bracket being used. As for
high repetitions, repetitions of 12+, they are better suited for
developing muscular endurance.
Myth #3: You can only burn fat by doing cardio
You would think that by now most people would have realized that cardio
is not the only means by which you can burn fat. However, nearly EVERYONE
I speak with in the club where I work only knows fat loss by one method:
cardio. Sure, cardio can result in fat loss, but it is most effective the
first 6-8 weeks of an exercise program due to the changes in hormonal
response that occurs with adaptation. Ever notice how many people perform
long duration cardio day in and day out only to leave the gym looking
exactly the same? I rest my case.
An overlooked method of burning fat is weight training. Many people
understand that by adding muscle mass you burn more calories around the
clock, which may result in more fat loss. However, what most people fail
to realize is that a weight training routine can be manipulated to achieve
a specific hormonal response that is conducive to fat loss. In other
words, you will get a different hormonal response from doing high
repetitions as opposed to doing low repetitions. The key then is to
manipulate training variables in such a way that it will promote fat loss.
I will elaborate further on this topic in a future article.
Debunking Common Exercise Myths, Part 2...coming soon!
ABOUT THE AUTHOR
Chad Anderson, CSCS operates a personal training, fitness
programming, and consulting business while also holding a full-time
position as a senior personal trainer at a commercial health club. He
holds a BS degree in exercise science with a minor in nutrition and is a
Certified Strength Conditioning Specialist through the NSCA. You can
visit his website at http://www.afitsolutions.com/
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