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Fake fitness influencers have done more bad to the bodybuilding community than anything else. They preached wrong information on a very regular basis which ultimately lead to tons of misinformation about bodybuilding.
Gym enthusiasts keep on coming up with new theories that can drastically help in achieving that dream body, this has filled the world of bodybuilding with endless numbers of myths,
Through this article, we are going to debunk common bodybuilding myths that might be affecting you negatively.
1- Creatine is bad!
While some people consider creatine a steroid, others consider creatine bad for kidneys for no reason.
Truth: Creatine is the most researched supplement in the world and thousands of studies have already been conducted to check the benefits and side effects of creatine. No substantial evidence has been found about the side effects of creatine monohydrate.
Those who consider creatine a steroid should understand that creatine is a totally natural supplement and it's produced within the body as well.
Creatine increases the energy expenditure on cellular levels which inturn helps in improving strength and fat burning.
Creatine monohydrate has been proven (1) to increase strength, and muscular endurance, accelerate recovery, reduce fatigue, and brainpower.
If you ask me to select the best supplement then creatine will be at the top of my list. Pre-workout with creatine is always a great choice to boost workout performance.
2- Protien bar can replace a meal
Truth: Nope, protein bars are not designed to replace a nutrition-rich meal.
Protein bars were initially developed to reduce hunger cravings and restrict people from unhealthy food. Protein bars goes great with evening snack or as a better alternative to satisfy the hunger cravings.
3- High reps workouts for muscle definition
Truth: lean and muscular physique is achieved by having lower body fat. Unless you concentrate on the daily macros, those high rep workouts won't help.
High reps improve the mind and muscle connection which might improve muscle pump but it won't have a drastic effect on the muscular definition.
Cycle between high reps days and heavy lifting days for improved strength and muscle mass.
4- Weight training will make you bulky
I have heard this statement too many times.
Many people join gyms to lose weight and they are often worried about gaining muscle mass if they start lifting weights.
Truth: if gaining 20lbs of muscle mass was that easy then most of the pro-bodybuilders at the gym wouldn't be training for years.
Whether you gain muscle or lose fat will depend on the diet you follow, weight training can actually help you lose weight if you follow the right diet.
5- High protein diet within 30 minutes of workout
Truth: yes your body needs a protein-rich diet after your workout but that does not necessarily mean that you need to get that within 30 minutes.
Instead, having a diet that is high in protein and carbohydrates aids in improved muscle recovery.
Carrying a scoop of whey protein can be a great way to fulfill the body’s protein requirement easily.
6- Toss away that egg yolk
Truth: Unless you have a preexisting cholesterol issue, you should not be tossing away those egg yolks.
A whole egg is no less than a superfood. Egg yolk contains a wide range of natural vitamins and minerals, that will support your overall health and wellbeing.
7- All protein powders are the same
Truth: there are many kinds of protein powders available in the market, whey protein, soy protein, egg protein, pea protein, casein protein, and hemp protein.
All the protein supplements have different ratios of fats, carbohydrates, and calories.
8- Confuse that muscle
Truth: The greatest bodybuilders have achieved their legendary physique not by changing the workout routine on daily basis, instead, they followed progressive overload and tracked their progress on daily basis.
Six times My. Olympia winner, Dorian Dates had tracked his workouts for more than 2 decades, that's how legendary physiques are built.
One of the easiest ways to mess up your training is to shock your muscle on daily basis.
Muscle confusion techniques have a big drawback, it restricts you from tracking the progress since you are changing the workout on daily basis.
The concept of muscle confusion does work only when you have already hit the plateau and your body has stopped responding to the weight training.
9- Everyday training till failure
Truth: no pain no gain is the real deal but that does mean that you want to push your body to its limits on a daily basis.
Training till failure on daily basis will not allow sufficient time to recover which will ultimately lead to injury.
Most of the pro bodybuilders who train till failure also focus on a speedy recovery.
Progress slowly towards your goal, it will help you achieve sustainable results.
10- Stretching before weight training
Truth: There are basically two types of stretching, static stretching, and dynamic stretching.
Static stretching is when you hold the stretch for more than 45 seconds and Dynamic stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for performance and safety.
Static stretching before the strength training is not an optimal thing to do, but doing dynamic stretching can help you achieve a greater range of motion, better blood flow towards target muscle areas, and prepares joints for a strenuous workout.
11- Train Heavy For Results
Yes, you do need to progressive overload for results but that does mean that you need to increase the load with every training session.
Truth: training heavy often leads to ego lifting.
Instead of focusing on lifting maximum weight, it's time to get consistent by following the correct workout techniques.
Establishing the right mind-muscle connection, slowing down the tempo, and concentrating on negatives will help you gain superior results.
Introduce supersets, giant sets, pyramid style training to encounter better results.
12- You Need Supplements
Photo by Nataliya Vaitkevich
Truth: I have seen people spending tons on a useless supplement that brings no changes to their bodies.
Supplements are not some magical pills that can help you transform without actually focusing on your macro requirements.
You don't need a supplement if you are eating a clean and well-balanced diet with some eggs, beef, chicken, and veggies.
13- You don't need supplements
If you can't consume enough nutrients through whole food then getting them through supplementation is always a great idea.
If you can't eat enough protein then supplement with 1-2 scoops of whey protein, if you can't eat enough good fats then it's good to supplement with fish oil supplements, if you feel fatigued then it's okay to add a scoop of pre-workout.
The truth is you can't just avoid the effectiveness of the right supplementation, a right blend can help you reach your goals far more easily.
14- Trying spot reduction
Truth: You can not get rid of that belly fat until you control your diet, period!
Spot reduction is a myth and won't help you. Getting in better shape is a systematic process that requires consistency, dedication, and hard work.