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You might disagree, but hear me out on this; the vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about the body's workings.

Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear when it comes to exercise and weight gain, do the research yourself.

Lets take a look at some of the most common weight gain myths:

High repetitions burn fat while low repetitions build muscle.

Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise.

"If you perform the same amount of reps at each workout nothing will change on you" also

"if the weight doesn't changes on the bar nothing will change on you, you need to become stronger"

Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off?

Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat).

Vegetarians can't build muscle.

Yes they can! Strength training with supplementation of soy Protein Isolate has shown to increase solid bodyweight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.