6 Muscle Gain Myths You Need to Stop Believing

Building muscle is a very popular goal, so you'll find tons of information about it. However, it can be challenging to tell which advice is actually helpful and which is just nonsense.

In this article, we've gathered six of the most common myths about muscle gain and debunked them so you don't get misled. Remember, if you're aiming for this goal, it's crucial to understand how the process works. This way, you can avoid unnecessary mistakes and start on the right path from the beginning.

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Myth #1: "You need protein immediately after working out"

You might have heard that you have a short window (between 10-60 minutes) after working out in which you "must consume protein to boost muscle gain." This concept is typically known as the "anabolic window," and it's not entirely true (1,2,3).

The first thing to know is that after effective strength training, both muscle protein synthesis (creation) and degradation increase (4,5). When synthesis increases and surpasses protein degradation, you can build new muscle mass. For this to happen, you need to consume enough protein, as it provides the amino acids necessary for constructing muscle proteins.

So far, this recommendation seems to make sense. However, we need to clarify a few additional points:

1. The increase in protein synthesis doesn’t last just an hour; it can extend up to 24-48 hours after a strength workout (4,5,6).
2. Moreover, a protein-rich meal can continue providing the necessary amino acids for up to 4-6 hours after you’ve eaten it (1,6).

Therefore, the amino acids used for muscle protein synthesis won’t come solely from the post-workout meal. The meal before your workout and everything you consume throughout the day will provide the nutrients you need to build muscle, as long as you’re consuming enough protein and calories (1,2,3).

That’s why there are various studies debunking the idea of a “one-hour anabolic window.” For example, in one study, 21 people were divided into two groups. Everyone followed the same training and nutrition plan for 10 weeks, with the only difference being that one group consumed a 25-gram protein shake before the workout and the other group consumed it after. After the 10 weeks, the changes in muscle mass, fat, and strength were equivalent in both groups.

So, you don’t necessarily have to rush to consume protein immediately after working out. To build muscle, make sure to:

• Consume enough protein throughout the day (1.6 to 2.2 g of protein per kg of body weight). (7,8)
• Ideally, have each meal contain between 0.4 to 0.6 g of protein per kg of body weight.
• Have between 3 to 6 meals per day, evenly distributed.
• Meet your necessary calorie requirements. If you want to build muscle, a caloric deficit is not recommended.
• Eat a pre-workout and post-workout meal according to your needs at the time. Check the links to learn how to do this.

You don’t need to rush to take protein right after your workout. Meeting your daily protein requirements and spreading it out properly throughout the day is more important than consuming it immediately after training.

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Myth #2: "If you don't feel sore for several days after working out, your muscles aren't growing"

Muscle soreness is often associated with the quality of the workout and, therefore, with muscle gain. In fact, there's a popular saying you’ve probably heard: "no pain, no gain."

However, research has shown that muscle growth (hypertrophy) can occur without muscle soreness, and muscle soreness can occur without hypertrophy (9). In short, muscle soreness is neither the only nor the best indicator that a workout is effective for gaining muscle mass.

For example, a 2011 study recruited 14 young men with no strength training experience and divided them into two groups. Both groups followed a hypertrophy training program for the quadriceps with the same intensity and volume for 8 weeks.

The difference was that the first group did 3 weeks of light training beforehand to adapt, followed by 8 weeks of higher-intensity training (11 weeks total). The second group, on the other hand, started directly with 8 weeks of moderate-high intensity training (10).

The results showed that the group that trained directly with higher intensity (without adaptation) experienced higher levels of muscle soreness and significantly higher concentrations of creatine kinase (a blood marker of muscle damage) compared to the group that had an adaptation period. However, both groups gained muscle volume and strength without significant differences (+6.5% for the adaptation group vs. +7.5% for the non-adaptation group and +24.8% vs. +25.8% respectively) (10).

This means you don’t have to aim for soreness after every training session. Remember, muscle soreness will decrease the longer you train and the more you apply techniques to optimize muscle recovery (such as post-workout stretching, muscle relief exercises, proper nutrition, etc.).

To gain muscle mass, focus on achieving an appropriate training volume by applying the principle of progressive overload (as you adapt, increase the intensity of your workouts to keep challenging yourself).

More pain doesn't mean more muscle gain. Muscle growth (hypertrophy) can occur without muscle soreness, and muscle soreness can occur without hypertrophy. Focus on achieving an appropriate training volume (weights, exercises, and repetitions that challenge you).

Myth #3: "You need to do lots of reps with light weights"

In reality, doing lots of reps isn't optimal for muscle gain. Performing more than 30 reps per set means using very light weights that don't generate significant mechanical tension in the muscle, thus not stimulating it enough to grow (11).

For example, a study involving 30 participants programmed two different workouts for each leg of the same participant over 12 weeks. One leg trained with a load equivalent to 20% of its one-repetition maximum (1RM) until muscle failure, while the other leg trained with more weight. The second leg was randomly assigned one of the following weights: 40%, 60%, or 80% of 1RM, with reps and sets adjusted so that the training volume was the same as the other leg (fewer reps were performed with heavier weights).

The results showed that all training volumes led to muscle growth. However, the group that trained with the lightest weight (20% of 1RM) increased muscle mass by only half compared to the other three groups, both in the legs (+8.9% vs. +20.5%, +20.4%, and +19.5%, respectively) and arms (+11.4% vs. +25.3%, +25.1%, and +25%, respectively) (11).

This study also concluded that the optimal rep range for muscle hypertrophy is quite broad. Various studies have shown that there are no significant differences in muscle gain when performing low (3-8), medium (8-15), or high (15-25) rep sets, as long as you approach muscle failure in each of those sets and use challenging weights (11,12,13,14).

To gain muscle mass, aim for a rep range of 4 to 20, always using a challenging weight and applying progressive overload (increasing weight, reps, or sets over time).

Myth #4: "You need to train at least 5 times a week"

In reality, there is no single recommended training frequency for muscle growth. The number of days you train should be tailored to:

• Your experience level
• The muscle group split you use during the week
• The training volume you aim to achieve (this is the most important factor)

In fact, training frequency should be seen as a means to achieve your desired training volume. As a general recommendation, an optimal training volume for hypertrophy is in the range of 10 to 20 sets per muscle group per week (6). This training volume can be achieved with 3, 4, 5, or more weekly sessions.

Additionally, you should consider your adaptation to training. If you're a beginner, training more than 5 times a week could lead to overtraining, which would ultimately be counterproductive to your muscle gain goals.

Adapt your training frequency to what is truly feasible for you. You don't need to train 5 or more times a week if you haven't yet adapted to that pace, as it could lead to overtraining. Set your training frequency based on the volume you aim to achieve and your experience level.

Myth #5: "You only need protein in your diet"

It's true that proteins are an essential nutrient for muscle development. In fact, you could say they are the main building blocks for new muscle mass since dietary proteins provide the amino acids used to form new muscle proteins.

However, this doesn't mean you can neglect other macronutrients (carbohydrates and fats) or that they are less important than proteins. Remember, building muscle is a process that requires energy.

If you consume too few calories, the proteins you eat will start being used to produce energy for various functions, including vital ones, even if your protein intake is adequate.

Your body needs energy (calories) for essential organs like the brain and heart to function properly. If you consume too few calories, your body will prioritize keeping you alive over creating muscle tissue. In a severe caloric deficit, the availability of amino acids for muscle building will be reduced, affecting the hypertrophy process.

Additionally, carbohydrates primarily provide energy. Therefore, you shouldn't eliminate or neglect them. They provide the necessary energy for optimal workouts, support the muscle-building process, and help you recover adequately (15).

Similarly, fats also provide energy and serve other functions related to muscle gain, such as the production of testosterone (a hormone that promotes muscle anabolism) (16).

Although protein is the primary macronutrient for muscle gain, fats and carbohydrates play crucial roles as well. Low fat intake negatively impacts testosterone levels, while low carbohydrate intake affects your workouts and slows muscle recovery. Finally, an extreme caloric deficit promotes muscle catabolism (loss of muscle tissue).

Myth #6: "You need to take supplements"

It's likely that you've heard about or been offered supplements like protein powder, pre-workouts, weight gainers, or even multivitamins.

The truth is, supplements are not necessary or indispensable for muscle gain. As long as you meet your nutritional requirements through your diet, you can do without supplements.

Additionally, they aren't superior to conventional food. For example, one scoop of whey protein powder provides around 22-24 grams of protein, while 100 grams of raw chicken provides 22.5 grams of protein. In other words, you can get the same amount and quality of nutrients from food as you would from a supplement. Plus, natural foods contain other nutrients like vitamins and minerals that supplements usually lack.

A protein supplement could be useful in situations when you don't have time to cook or haven't met your daily protein requirements with food. They can help, but they aren't indispensable (17). Additionally, keep in mind that supplements usually represent an additional and often higher expense compared to regular food.

Some supplements, like protein powders, can be convenient, but they are not indispensable. It's entirely feasible to meet your nutritional needs with regular foods.