{"id":21951,"date":"2026-06-09T03:01:48","date_gmt":"2026-06-09T03:01:48","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=21951"},"modified":"2026-06-09T03:01:48","modified_gmt":"2026-06-09T03:01:48","slug":"3-bodybuilding-myths-debunked-by-new-study-including-the-truth-about-the-pump","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=21951","title":{"rendered":"3 bodybuilding myths debunked by new study \u2014\u00a0including the truth about \u2018the pump\u2019"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<p>Bulking up? Don&#8217;t believe all the hype.<\/p>\n<p>There are plenty of popular theories about how to get the best boost from lifting weights \u2014\u00a0but just because you heard it from a gym bro doesn&#8217;t mean it&#8217;s true.<\/p>\n<p>A narrative published in the <a data-ylk=\"slk:Journal of Sport and Health Science;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000869?via%3Dihub\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">Journal of Sport and Health Science<\/a> has taken on three common beliefs about getting swole \u2014 and they won&#8217;t make you as muscular as you think.<\/p>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:960px\">\n<div class=\"content-image\"><img alt=\"\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/lo\/mysterio\/api\/B2BFE5963536557D28E8A006ABE58651107410E3DC80F4572E1546241522F9DB\/subgraphmysterio\/resizefit_w960_h640;quality_80;format_webp\/https:%2F%2Fmedia.zenfs.com%2Fen%2Faol_ny_post_us_news_articles_123%2Fa15d93c967674e35ae83f3f421b7aa96\"\/><\/div><figcaption class=\"fig-caption\">\n<p>There are several theories about the best way to grow muscles, but research has debunked the top three myths. iulianvalentin \u2013 stock.adobe.com<\/p>\n<\/figcaption><\/div>\n<\/figure>\n<p>Fitness folklore has long held the belief that muscle growth, or hypertrophy, is linked to several factors \u2014 including hormones, metabolic stress, and &#8220;the pump,&#8221; or the sensation or temporary look of bigger muscles.<\/p>\n<p>However, the review broke down what actually happens, including what&#8217;s going on with &#8220;the pump&#8221; sensation that <a data-ylk=\"slk:Arnold Schwarzenegger;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.aol.com\/news\/arnold-schwarzenegger-son-becoming-bodybuilding-152721835.html\">Arnold Schwarzenegger<\/a> once proclaimed as the best feeling in the 1977 documentary &#8220;Pumping Iron.&#8221;<\/p>\n<p>It turns out that the theories around hormonal changes, lactate buildup or a pumped-up look aren&#8217;t supported by science.<\/p>\n<h2 class=\"heading\">Myth #1: Hormone spikes boost muscles<\/h2>\n<p>The first debunked myth is that post-workout spikes in both the short- and long-term of testosterone, growth hormone and IGF-1 (insulin-like growth factor-1) are what cause muscles to swell up.<\/p>\n<p>But these hormonal surges don&#8217;t play a role in muscle growth, as both men and women \u2014 who have vastly different testosterone levels \u2014 have experienced <a data-ylk=\"slk:similar increases in muscle mass;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2020\/05000\/sex_differences_in_resistance_training__a.30.aspx\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">similar increases in muscle mass<\/a> after completing the same exercises.<\/p>\n<p>And the increases are often short-lived and don&#8217;t have an influence on the process by which muscles repair themselves to facilitate growth.<\/p>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:960px\">\n<div class=\"content-image\"><img alt=\"\" loading=\"lazy\" width=\"960\" height=\"640\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/lo\/mysterio\/api\/2CDC8DD4FC1E47CB5DBDFCA7F8EA7A1AF8666F3B3D1B2B460E978CBD2B30E318\/subgraphmysterio\/resizefit_w960_h640;quality_80;format_webp\/https:%2F%2Fmedia.zenfs.com%2Fen%2Faol_ny_post_us_news_articles_123%2F069f5f9ce3438059b8abe1cfc9cc89ff\"\/><\/div><figcaption class=\"fig-caption\">\n<p>An increase in hormones, metabolic stress and &#8220;the pump&#8221; were thought to build bigger muscles, but are all false. Nkalipho M\/peopleimages.com \u2013 stock.adobe.com<\/p>\n<\/figcaption><\/div>\n<\/figure>\n<h2 class=\"heading\">Myth #2: Feeling the burn<\/h2>\n<p>Ever felt the burn while lifting and thought it would result in <a data-ylk=\"slk:bigger gains;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/www.aol.com\/news\/popular-gym-supplement-not-magic-230100268.html\">bigger gains<\/a>? Think again, as researchers disproved that the burning sensation known as metabolic stress (or the burn) is helping repair the tiny tears in muscles that occur when they&#8217;re put under tension.<\/p>\n<p>In actuality, that burning sensation is an accumulation of metabolites, such as lactate, or small molecules that help with muscle repair.<\/p>\n<p>This fact is pure fiction as there&#8217;s no evidence that lactate buildup leads to muscle growth.<\/p>\n<p>The burn can also be felt during anaerobic workouts, like running or swimming, that build endurance, not muscle.<\/p>\n<h2 class=\"heading\">Myth #3: The pump<\/h2>\n<p>Finally there&#8217;s &#8220;the pump,&#8221; or the sensation that your muscles have increased in size.<\/p>\n<p>Also known as cell swelling, it has a weak association with hypertrophy, as what bodybuilders are simply experiencing is increased blood flow.<\/p>\n<p>While it looks like you&#8217;ve made some real gains, the truth is that it&#8217;s purely aesthetic.<\/p>\n<p>The best way to grow muscles? Mechanical tension, or putting the muscles under sufficient tension, such as <a data-ylk=\"slk:progressive overload;elm:context_link;itc:0;sec:content-canvas;\" href=\"https:\/\/health.clevelandclinic.org\/progressive-overload\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">progressive overload<\/a>, which gradually increases the amount of weight lifted.<\/p>\n<p>Enough resistance with dumbbells, kettlebells, machines or barbells paired with proper form to ensure the muscle is working efficiently will lead to muscle growth over time.<\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.aol.com\/articles\/3-bodybuilding-myths-debunked-study-180730202.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bulking up? Don&#8217;t believe all the hype. There are plenty of popular theories about how to get the best boost from lifting weights \u2014\u00a0but just because you heard it from a gym bro doesn&#8217;t mean it&#8217;s true. A narrative published in the Journal of Sport and Health Science has taken on three common beliefs about [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":21952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-21951","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 bodybuilding myths debunked by new study \u2014\u00a0including the truth about \u2018the pump\u2019 - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=21951\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 bodybuilding myths debunked by new study \u2014\u00a0including the truth about \u2018the pump\u2019 - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Bulking up? 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