MYTH: MAX PROTEIN = MAX GAINS

The concept seems simple – muscle is made from protein, so the more protein that’s consumed, the more muscles will grow. The general idea is grounded in science, however studies have made it clear that there is no direct correlation between very high protein intake and increased muscle mass. 

Protein is essential for hypertrophy, meaning that as long as the body has enough protein, muscle growth is supported. But how much is enough? The Journal of the International Society of Sports Nutrition recommends between 1.4 and 2.0 grams of protein, per kilogram of body weight. 

Contrary to popular belief, more than this is not a shortcut to increased muscle mass. A high protein diet is not particularly a bad thing and can actually increase satiety and assist with muscle retention. 

THE VERDICT

More protein than what your body needs will not directly cause more muscle growth.

MYTH: TRAIN TO FAILURE

Nothing says hard work quite like forcing that last rep. Training to failure is a relatively common technique that claims to boost muscle growth by pushing muscles to their absolute limit.

Studies have almost come to a consensus, in that training to failure is more effective when lifting lighter loads, and is just as effective as training close to muscle failure (i.e. still leaving a few reps in the tank).

The concept is based on activating larger motor units. However, this is only applicable when training with low loads, where larger motor units may only activate at or near failure. This argument becomes less relevant as training loads become heavier, as larger motor units are activated almost instantly.

That’s not to say training to failure is ineffective, yet is simply not conducive to muscle growth. Ideally, failure sets can be incorporated in a periodised training program.

THE VERDICT

Training to failure is not necessary for effective muscle growth. It is most effective in a periodised program or when lifting lighter weights.

MYTH: REST DAYS

This one is less of a myth and more of an underrated yet essential feature of any good training regime. Whether you’re a beginner or seasoned athlete, rest days are crucial to preventing injury and fatigue, whilst aiding in muscle repair and of course, muscle growth. 

Active rest days are a great way to incorporate light exercise into recovery. This could look like a walk, swim, slow jog or anything that gets the body moving without being too taxing on the muscles or body. 

Regardless of how you spend your rest days, without them you’re less likely to achieve your goals and instead, likely to be run down with fatigue, injury or a lack of motivation. Ideally, rest days should occur every 3-5 days, however this can vary for each individual. 

THE VERDICT

Rest days should be an integral part of your training regime as they allow muscles to repair and grow.

MYTH: CARDIO KILLS GAINS

Uh oh, cardio.

If you open up to chapter one of the bro science bible, you’ll see the number one rule for muscle growth – avoid cardio at all costs.

This fear stems from cardio’s tendency to increase the body’s catabolism (energy breakdown) by stimulating catabolic hormones like cortisol. Muscle growth thrives on the opposite, with processes like anabolism vital for muscle synthesis and growth.

Despite this, studies have shown that in moderation cardio can be a helpful addition in a resistance-based program. Not only offering improved aerobic capacity and overall fitness, cardio can give you a higher work capacity during resistance exercise, allow for quicker recovery and improve body composition.

So while cardio isn’t a must-have in your resistance program, it’s known to indirectly support muscle growth.

THE VERDICT

So cardio isn’t the antithesis of hypertrophy after all. However for best results, should be kept to a low-moderate intensity a few times a week.

THE SCIENCE

STUDY 1

The effects of consuming a high protein diet (4.4g/kg/d) on body composition in resistance-trained individuals.

STUDY 3

International Society of Sports Nutrition position stand: protein and exercise

STUDY 4

Effect of strength training and concurrent strength and endurance training on strength, testosterone, and cortisol.

STUDY 5

The application of training to failure in periodized multiple-set resistance training programs.

STUDY 5

Does Training to Failure Maximize Muscle Hypertrophy?