We all have someone who is a source of information in the gym who can say what does or doesn’t work. However, there are 7 fitness myths that are sabotaging your gains that you should be made aware.
You likely have heard many of the theories out there or perhaps you have some of your own. While in the blink of an eye, some theories on what works and doesn’t in the gym can be anecdotal and subjective. The information ahead takes a look at some of the common theories circulating about fitness and how you can approach each aspect when they jump into your mind. 
What Could Be Slowing Your Fitness Gains?
Before jumping squarely into the 7 fitness myths that are sabotaging your gains, it is important to know that sometimes slowed progress is a sign of something. Perhaps your gains have slowed simply due to your body adjusting to your volume, since muscular gains are largely dose-response dependent. This is a very common cause of gains slowing and is one of the easiest fixes you can point towards.
Perhaps your gains have slowed because of an incorrectly designed exercise program. This is always a possibility and if you aren’t on the correct fitness program, it could simply mean you aren’t working out properly.
Lastly, perhaps your diet is slowing you down. Younger athletes tend to overlook the notion that a sound diet is critical for success. Regardless of why your gains have slowed, it is important to hold true, evaluate your program and lifestyle, and adjust the way in which you eat. Remember to stay calm and don’t get frustrated, as these things happen, but correcting your diet and exercise may make the difference. 
The 7 Fitness Myths That Are Sabotaging Your Gains
- You need to have large amounts or protein daily. Perhaps one of the biggest fitness myths of all time is eating protein in excess. The fitness industry caught on to the idea that a diet that is rich in meats helps to curb appetite, grow muscle, and recover tissue faster.
In great perspective, a diet that is balanced with adequate protein of about 0.8-1.2 grams of protein per kilogram of body weight and quality lean options should suffice for muscular health. The body is highly adaptive and while amino acids are required for muscle building, there are other variables that can help to reach gains.
- Machines will slow your gains. Bodybuilders, athletes, and general fitness goers may have different ideas on a workout. While free weights and dumbbells offer great benefits for gains, machines are just as good for isolating muscles.
Using machines takes an element of natural feel away from the workout and provides some assistance through the range of motion. While this may not be the most efficient, it still allows for gains and muscle growth. So long as each set holds true to progressive overload, the gains should be constant, and your workout should remain intact.
- You need to workout daily. Well exercising every day is great for general health, when you work the same muscles day-in and day-out, you don’t give them a chance to repair. The recovery process of your workout is paramount to gains and if there is no time for them to recoup, then this definitely could slow progress.
If your sources are stating that daily workouts are the best, think again. Rather than following this advice, consider every other day routines.
- Work the same lifts to progress. While it nice to work and master the same exercises each time, variety is very important for your workouts. Many of the accessory muscles help to assist the primary movers, which can help to progress you and achieve your gains.
Rather than focusing on a handful of exercises, Even if they are compound and power workouts, it is important to mix in additional exercises that work the smaller muscles as well as the secondary movers.
- Running ruins muscular gains. While long distance cardio, especially running, may take useful protein that can be used to build muscle, the actual protein that is lost during long-distance cardio is somewhat minimal. The amount of protein that would need to be wasted through cardio exercise to be considered significant is much more than what is actually lost.
Cardio workouts, such as running, are actually important for reducing body fat. This can lead to reduce subcutaneous adipose tissue, which can showcase muscles a little bit more throughout the body. If you enjoy your cardio days, stick with them as they allow for health benefits and can help to contribute to a leaner body.
- Carbs ruin your gains. Carbohydrates are an essential macronutrient and important for providing access to faster energy for the brain and body. While some diets reduce carbohydrate intake or eliminate them in general, they really are not an issue when it comes to muscle growth. In fact, carbohydrates may help the body to process proteins more efficiently, which could lead to better muscle growth.
Consider eating a balanced macronutrient diet with a macro profile such as 50/30/20 of carbs, protein, and fats respectively. If you are on a particular macro diet, continue following that as needed, but be mindful that carbs are not detrimental to muscle growth.
- You have to lift heavy every workout. A common misconception is that in order to build muscle, you have to lift heavy every workout. While hypertrophy training is encouraged for muscle growth, strength training is also important for overall gains, and going super heavy every workout could become monotonous.
Focusing solely on hypertrophy training is great for building muscle. However, general strengthening in each muscle is also important for lifting the weight and progressing. Consider a combination of strength and hypertrophy training for best results and change up the type of programming you regularly perform.
Conclusions
When the 7 fitness myths that are sabotaging your gains are reaching your radar, it is important to remember that your body is unique and not everything fits within the same mold for everyone. This means that what may not have worked for one person may actually work for you and vice versa, so take what you hear or read lightly.
Pay close attention to the myths listed above, but remember that a sound exercise routine that contains the proper programming is critical for your continued success.
Resources
https://pubmed.ncbi.nlm.nih.gov/30153194
