February 23, 2008
Topic:
Top Four weight training myths debunked
1. You must lift the weight slowly - Dr. Fred Hatfield, one of the first people to officially squat over a thousand pounds coined the term CAT training which stands for Compensatory Acceleration Training. He discovered that moving a weight quickly in the concentric or up portion of the lift recruited more white muscle fibers which have the greatest potential for growth. It’s also a known fact that your nervous system is already hardwired to lift heavy things fast. Start slow and get the form down but this is a method that is safe, scientifically sound and will help you build muscle.
2. Lifting light weights tones the muscle – Tone is in no way related to changing the shape of your muscles. I here it all the time, I don’t want to build muscle, I just want to tone. Sorry ladies, you’re either building muscle or you’re not. Tone is just residual tension in the muscle after a hard workout. It has nothing to do with long term cosmetic/muscle gain. Lift moderately challenging weight and stay away from the little pink dumbbells.
3. I don’t have to eat right to build muscle - Remember, exercise causes micro trauma. If you eat right the muscle fibers repair but become thicker, hence muscle building. But if you eat poorly you will not heal your muscles. This could cause a loss in muscle mass. Eat plenty of high quality food, especially protein. Remember protein derives form the Greek word “Prime importance”.
4. Weight lifting is painful - There is a certain level of discomfort in working out but discomfort and excruciating pain is two different things. If an exercise hurts do something different. Pain is a good thing. It tells us that were doing something wrong.
Question from viewers:
Mark Williams
I am 47 years old and have plantars fasciatus. How can I exercise my legs without hurting my feet?
Dina Engal
I am a student at TU. My friends and I have a bet, ... what is the top calorie burner?
Member Login:
Sign up for a sneak preview of Wes' next segment!! Also get free exercise tips and healthy recipes!
Designed by
EACSI
