The 3 Biggest Lies About Building Muscle
I can’t tell you how many times I've had the conversation with clients, frustrated, confused, and saying:
"I've been lifting consistently, eating better, and showing up at the gym every day but I'm still not seeing results."
Sometimes, it's truly not about making excuses or not working hard enough. Sometimes, you're doing everything “right"… or at least everything you've been told is right.
But if you're not seeing the muscle growth, fat loss, or visible changes in your body despite putting in real effort, there's a good chance you've been misled by some of the most persistent fitness myths out there.
So today, I want to break down three of the biggest lies about building muscle, and what you actually need to focus on instead if your goal is to get stronger, leaner, and feel good in your body.
Lie #1: More Sets = More Muscle
This is one of the most common mistakes I see, especially among people trying to speed up their results.
They think, "If three sets are good, then five or six must be better… right?"
But here's the truth: You don't need 20+ sets per workout to build muscle. You just need to push yourself harder during fewer, more focused sets.
If you're coasting through your workouts, lifting the same weight week after week, or stopping your sets far from failure… it doesn't matter how many sets you do. You're not giving your body a strong enough reason to grow.
Muscle isn't built just by showing up and checking off exercises. It's built by creating tension, stress, and progression over time.
That means:
Picking weights that actually challenge you
Stopping 1–2 reps away from failure, not 6
And tracking your progress, not just completing sets
If your goal is body recomposition, fat loss with muscle definition, or just getting stronger, you need to stop chasing volume for the sake of volume.
Focus on intensity, form, and progression. That's what gets you results.
Lie #2: You Need to Work Out 6-7 Days a Week
Two things I notice a lot when working with clients:
Some find it hard to stay consistent over the long haul.
Others feel pressured to work out every single day, and beat themselves up if they don’t.
And both of these mindsets can get in the way of steady progress.
If you genuinely love training every day, that's okay! But if you feel like you have to train daily just to stay on track or "keep up," you’re not doing yourself a favor.
I know it sounds productive to hit the gym 6-7 days a week, but what most people forget is that muscle isn't built while you're training. It's built while you're recovering.
Your body needs rest to repair and grow.
If you're lifting nearly every day but constantly sore, tired, and dragging yourself into your next session, your results will stall. Not because you're lazy, but because your body is overwhelmed.
I'd rather see you do 4 well-planned, intense workouts per week, with actual recovery built in than do 7 low-energy, go-through-the-motions workouts.
Some people like to take days off to completely rest, others like to stay active. And both are completely fine.
If you prefer working out every single day, some days are best spent keeping it light and giving your body the recovery it deserves.
Walking, stretching, and light movement - these are great ways to stay active on your off days.
Remember, pushing yourself hard every single day, without proper recovery, isn’t heroic. It’s a fast track to burnout, fatigue, and stalled progress.
So, if your goal is to build muscle and lose fat, smart training frequency paired with intentional recovery will always beat the “do more” mentality.
Lie #3: You Need a Protein Shake Immediately After Your Workout
You've probably seen it: people slamming a protein shake in the gym parking lot like their progress depends on it.
But here's the truth: You don't need to consume protein immediately after your workout to build muscle. What matters most is your total protein intake across the day.
That "30-minute window" isn't a magic cut-off. Your body is still repairing and absorbing nutrients hours after your session.
As long as you're hitting your daily protein goal (generally around 0.7–1g of protein per pound of body weight), you're doing what your body needs.
And yes, protein right after training can be convenient, but it's not essential.
So stop stressing about it or forcing down a chalky shake when you're not hungry.
Instead, here’s what you should focus on:
Getting protein at breakfast (eggs, Greek yogurt, oats with protein powder)
Including protein with every meal and snack
Having easy options on hand when you're on the go (bars, shakes, prepped meals)
Remember, a healthy lifestyle (or doing basically anything that is good for you) is never about urgency. It’s always about consistency.
So… What Should You Focus On Instead?
If you want to build muscle, lose fat, and see visible progress in your body, here's what actually works:
Fewer sets - but with intensity and progressive overload
3-5 quality training sessions per week with recovery built in
Consistent daily protein intake, spread throughout the day
Prioritizing sleep, stress management, and hydration
Letting go of the "all or nothing" mindset
And most importantly: sticking to the plan long enough to see results
Final Thoughts: Train Smarter, Not Harder
One of the great things about taking care of your body is that if you show up consistently and put in the work, the results will come.
And there aren't many things in life that offer that kind of guarantee.
What I want you to remember is that if you're already working hard to break old habits and build healthier ones, but still feel stuck or disappointed with your results, it doesn't mean your body is broken.
It might just mean it's time to stop chasing the noise, and start focusing on what actually works.
You don't need more sets. You don't need to train every single day. And you definitely don't need to panic about your post-workout shake.
What you do need is a training plan that fits into your real life, one that supports your goals without taking over your whole life.
And if you need help building a smarter, more sustainable muscle-building plan, I’d love to support you. You can always reach out, and we’ll create something together that works with your life, not against it.