Muscle Myths

We work out to be more trim and flexible, to avoid osteoporosis and arthritis, for healthy hearts and minds, but for many the most satisfying result of exercise is getting stronger and building muscle. Who doesn't like to see toned gluteals, cut arm muscles and defined abdominals in the mirror? That's why half or more of the equipment in a professional or home gym is typically devoted to strength training. While muscles are highly desirable benefit of exercise, many people aren't getting the most from their workouts, because they are following outdated information. Correct these muscle myths and not only will your strength training be more effective, you'll decrease your chance of injury.

Myth #1 - Weight machines isolate muscles to create more strength

Fitness centers invest their money in equipment the average person cannot afford. Machines that sculpt muscles into a good-looking physique occupy a lot of space in most gyms, each one works just one or two selected areas: pectoralis major, latissimus dorsi, quadriceps, gluteus maximus and medius, obliques, and rectus abdominis. By restricting movement, the machines focus contraction on the targeted muscles to increase their bulk, but they don't increase strength for two critical reasons. First, contracting muscles in isolation ignores the important underlying core muscles. Without the support of a strong core, the good-looking external muscles have less power. Also, the strongest men and women have developed opposing and supporting muscle groups equally, which is nearly impossible to do on weight machines. Imbalance between muscle groups and between core and sleeve muscles underlies many muscle strains. Free weights, which work large groups of muscles at once and require minute core adjustments, create more strength than machines.

Myth #2 - Tight muscles are strong muscles

Whether your preference is few reps with heavy weight or lighter weight with multiple sets, contraction is the fundamental action that creates strength. Without it, unexercised muscles are weak and flaccid without tone. It may seem that the purpose and natural response to all that contraction is to tighten the muscles, and that's true temporarily. But a muscle that's chronically shortened and tight is missing some of its potential for future contraction. It's also at risk for connective tissue injuries such as IT Band syndrome or rotator cuff tears. Flexible muscles are the strongest muscles. The answer is to stretch so the muscles return to their natural length. The most common strategy is to stretch after lifting, but it's also effective to stretch during contraction as done in yoga, Pilates and active isolated stretching.

Myth #3 - Repetitive motion is the best strategy for muscle development

You can tell the people in the gym who are most dedicated; it shows in their shape. Obviously a muscle won't become strong without continual exercise and the more it's worked, the bigger and stronger it gets. However, muscles are not two-dimensional rubber bands. Variety of exercises and variety of direction within an exercise is necessary to involve every fiber along the entire muscle breadth and length. Take the latissimus dorsi for example. This broad, fan shaped muscle runs from the sacrum and pelvis up to the mid back and out to the arm bone. Lat pull downs disregard the mid back portion and create strength in the tendon at the arm bone, leaving the rest of the muscle weak. To work more of the muscle, add angles such as pulling back and down from different positions in a pull down. Be careful when beginning this strategy as the weaker part of the muscle might buckle under the weight you normally use and always pay attention to proper form to avoid injury. All muscles, even the smaller and less complicated ones like the biceps and triceps (not really less complicated as these muscles have two and three muscle bellies) benefit from a multifaceted approach.

Myth #4 - Strength is generated only in the muscles

It's a common belief that muscles create strength. What most people don't know is that every muscle is wrapped by connective tissue that form sheets and tubes. Also called fascia, this tissue not only supports the muscle, it also transmits force between muscles. The transverse abdominis assists low back strength through the connection of fascia. Some fascia, such as the lumbodorsal fascia, even has contractile cells that assist the nearby muscles. Athletes who are strong but wiry depend on their connective tissue, and everyone can benefit from keeping it in good shape. Where many muscles simply have a two-dimensional structure with an origin and insertion, fascia is three-dimensional and benefits from exercise that is non-repetitive and non-linear. Activities like kettle balls and gyrotonics keep fascia in good condition; both benefit from supervision in the beginning.

If you work out at home or in a gym, you can improve the function and appearance of your muscles, developing real strength that will last a lifetime by ignoring old muscle myths and taking advantage of a variety of exercise. Don't limit yourself to weight machines; add free weight or full body exercises like pull ups or pushups that strengthen your core and many muscles at once. Include stretching on a regular basis, which is vital to keep muscles at their full potential. Stay balanced with variety within each exercise and within your routine including three-dimensions wherever possible so that all parts of your muscles and connective tissue develop equally. Another strategy is to move slowly through exercises, which is another form of variety. These tips will help you grow stronger with healthier muscles.

To learn more about how you can improve the condition of your muscles and connective tissue, including free exercises to add agility and flexibility, visit undulationexercise.com undulationexercise.com. Anita Boser, LMP, CHP, RYT 500 is a Certified Hellerwork Practitioner and Registered Yoga Teacher who has helped many clients recover from muscle and connective tissue injuries caused by imbalanced strength.