There are numerous bodybuilding training myths some of which I have already covered but here are 5 more I have recently encountered:
5 Bodybuilding training myths
1.Someone with a great physique will be knowledgeable about fitness and physique development.
Understandably one of the commoner bodybuilding training myths but this statement is not necessarily true I’m afraid.
Society currently places a super high value on physical appearance. Sports and health magazines advertise using cover models with near perfect physiques usually carrying very low percentages of body fat. These individuals are followed on social media by thousands of devotees. The fans hang on their every word related to physique development. Often their knowledge and experience however is woeful. Because they are chemically enhanced they look impressive so it is assumed by “Joe public” that they have some secret training or dietary formula to achieve their level of physique. It is lucrative for the athlete and the industry to perpetuate these bodybuilding training myths which is a shame for all those wasting their time and money. The industry relies on keeping bodybuilding training myths alive in order to maintain business.
It is a fact that much of the information and advertising you’ve read in the magazines about improving your physique is bullshit. The reason for this is simple – the deceit is intentional and it’s propagated for profit.
Whilst many of the training articles purport to be written by the physiques stars themselves they are actually ghost written for them.
The marketing blurb you read in most magazines, social media and on some websites does not accurately portray or inform the method of attaining the dream body displayed. More than that, following advertised methods can often derail progress. Adopting a true professionals workout regime for example( if you are not chemically enhanced) will merely lead to stagnation or regression.
Popular physique stars online frequently post workouts of excessive volume which look good but are of little or no use to natural trainees. I saw one recently which had 25 sets for biceps alone – ridiculous. These dudes often purport to be natural but they are not. Therein lies the main problem.
The reason for much of the deception is simple: If you really knew the most effective way to maximise your bodybuilding potential, why would you need to keep buying supplements or new courses. Your repeat business could not be relied upon because you wouldn’t remain a customer for very long. Additionally if the company in question can utilise professionals to advertise their products and training courses many of their readers will in fact believe that these champions utilised stated methods to obtain their physique. I wasted money in my youth listening to bodybuilding training myths. much of this “advice” supposedly came from bodybuilding golden era champions advertised in the old Weider magazines.
Many people, especially beginners, equate physical appearance with knowledge of bodybuilding but rarely are the two directly proportional. The best guys and girls usually got there due to drugs and great genetics not because of their knowledge. Many of the chemically enhanced bodybuilders may have got to their level of physique in spite of their knowledge rather than because of it.
Having 20 inch arms and calves is a great accomplishment. However this does not neccesarily mean the athlete in question has superior knowledge of how a natural athlete might attain that level of development.
For example a bodybuilder may have been born with high or low tendon insertions in his calves. High calves are notoriously difficult to develop – check out Dennis Wolf. If an athlete has great calves how hard did he have to work to obtain them? Did he have to bust his balls because of high insertions in order to overcome this deficit. The guy who has worked relentlessly has more to teach you than the genetically gifted bodybuilder with naturally low and big calves. Don’t always go to the person with the best developed body part as there are other factors to consider.
Professional bodybuilders are generally better because they have superior genetics and because of the amount of anabolic chemical compounds they ingest. In truth elite bodybuilders are probably the last people you would turn to for advice, especially if you are a natural athlete and genetically average.
As well as the snake oil salesman, there are reputable coaches out there who will give you the genuine lowdown on optimising muscular hypertrophy. One thing for certain is that if you are natural trainee you need to be aware that it takes years of hard work. Additionally you cannot get to anywhere near the size of a professional bodybuilder without using anabolic steroids. This is also one of the more prevalent bodybuilding training myths. Some trainees think you can get to that level but that it will just take longer. No, the fact is that the muscle density displayed by professional bodybuilders is well beyond what is achievable naturally in any time frame. There are also no natural short cuts, only chemically assisted ones, and anyone who tells you otherwise lacks knowledge of the sport or is trying to sell you something.
Having said that you don’t necessarily want to be taking advice from a trainer who doesn’t look like he’s ever trained. Courses can spew out personal trainers who don’t have much of a clue and neither did their teachers. You will need to effectively learn the process of discernment in order to locate individuals whom you can trust to give you solid information.
2.In order to get massive, you must eat a super-high-calorie diet.
Another one of the prevailing bodybuilding training myths. Whilst you certainly might be massive, you may end up looking more like a sumo wrestler than a bodybuilder.
“Bulking up” for a period of months used to be the standard dietary method for bodybuilders attempting to assimilate muscle tissue. This misguided philosophy was prevalent and not challenged for many years. Unfortunately whilst super high calorie diets alongside appropriate training and recuperation will ellicit muscular growth there is another less desirable outcome. Unless you have the metabolism of a racehorse you will get fat. Around 65 per cent of the additional mass will likely be fat, of the remaining 35% about 15% will be water weight in the form of intracellular fluid and the rest only attributed to muscle-gain.
Muscle growth itself is not purely a result of protein synthesis – perhaps as little as 20% can be attributed to this. Much is due to the proliferation of satellite cells in the muscle. The prevention of muscle breakdown itself appears to be the most important component to maintaining muscle mass. This Is not assisted by the assimilation of adipose tissue, in fact this may be counterproductive, as it effects hormonal balance. Insulin balance for example is impaired by consistent overfeeding and is one of the hormones which play a significant role in anti- catabolism processes. Whilst a calorie surplus is necessary, bulking up by eating big to get muscularly bigger is false logic and another of the bodybuilding training myths.
Avoid super-high calorie diets unless you’re a genetic freak, chemically enhanced, or you’re woefully lean ectomorph and don’t mind putting on fat.
3.You wont make gains training 3 days a week
Another of the common bodybuilding training myths – of course we know pros don’t train only 3 times per week. However whilst it may not be the optimal training frequency even for natural trainees, they can make very good progress training hard for 3 days per week. I know and have accomplished this myself. A prerequisite for success might need to be training the entire body per workout. Needless to say your training routine would be optimised to your goals and your workouts of sufficient intensity to initiate the relevant adaptive processes. Additionally your diet and recuperation would also need to be on point. The important thing here is quality over quantity. Recuperation should not be a problem training 3 days a week. Your diet will however need to reflect your energy expenditure on your non training days. These factors are less relevant to chemically enhanced trainees wo are able to train every day due to their chemically enhanced recuperative abilities.
4.Training with high repetitions make your muscles denser and more defined.
This is one of the old bodybuilding training myths that does not want to go away.
In order to make muscles harder they need to be shed of the fat that overlays them. In order for the body to lose fat it needs to be in a calorie deficit. This essentially means it has to burn more calories than it ingests. The mode by which this expenditure is achieved will have little bearing on the hardness of the muscle. Definition is a function of diet and weight training exercise assists this process by burning calories. Weight training also improves muscle tone, but doing more reps will not improve this or increase muscle definition.
The reality is that training with heavy weights, for 5-8 reps per set, can build rock-hard dense muscles. You just have to diet appropriately to reveal how “hard” they are.
5.All anabolic steroids are dangerous to health.
Steroids are essentially naturally occurring or synthetic hormones. The stigma associated with the word steroid is still unjustifiably enormous. Most of the world remains in complete denial of the fact that many of their sporting idols are physically assisted by these compounds, the use of which are not necessarily dangerous, or in some cases even harmful.
The media is primarily responsible for this, and historically individuals and even nations have been scapegoated as “cheaters”. The reality is that virtually if not all elite sportsman whose disciplines benefit from increased speed and power will be using or will have used performance enhancing drugs (peds) with anabolic androgenic steroids being chief amongst these. This fact causes too much cognitive dissonance for most ordinary people of to accept. They need and want to believe that their athletic heroes are clean. It is only those russian state sponsored athletes who take drugs, oh and professional bodybuilders.
I am not anti-steroid and believe that their prudent use alongside proper post cycle therapy (pct) and regular bloodwork can be sustained for many years without a problem. I personally know people who have been cycling anabolic steroids for decades and they are fine.
Indeed the prudent use of hormones can actually be beneficial to health as evidenced by the burgeoning use of testosterone replacement industry in the US and soon to be the same in the UK.
I’m talking about prudent use here rather than flagrant abuse. Intelligent use of these compounds is one thing but if some individuals take huge quantities of steroids then of course they are then playing “russian roulette” with their health. As with anything in life moderation is key and more is not necessarily better. Taking huge dosages of multiple drugs may not translate to increasing performance but will increase damaging side effects to the individual’s body. Drug intake is down to the individual’s knowledge and perception of the risk/reward ratio. There is obviously a big difference between intelligent drug use and drug abuse.
Steroids themselves have been around since the late 1950s and to my knowledge no one has died directly as a result of their use. In fact other drugs also used by competitive bodybuilders especially diuretics appear to be much more dangerous to health.
However all steroids are different, and some are potentially more dangerous than others. As previously mentioned there is a burgeoning industry developing with testosterone remedial therapy enhancing the lives of men endowed with low levels of this hormone. Although it is early days the implications appear extremely positive. Testosterone patches have been used with great success to enhance the quality of life for these men.
Some anabolic steroids such as oxandralone (Anavar) and a few others are very mild, and the risk associated with them is virtually negligible. There used to be a saying that “Anavar is as safe as babies milk”. These weaker compounds are nowadays predominantly used by females. Some others however are more toxic and require knowledge of their proper use and application.
All drugs have unwanted side effects and steroids are no exception. Problems can certainly arise when powerful hormones are taken by individuals who take advice from their gym buddies. Lacking the knowledge of safe or optimal administration can obviously cause problems. Additionally some other individuals dont care and have a “bury me massive” or “win at all costs” mindset.
Professional bodybuilders however are intimately familiar with the use and administration of all the avaliable performance enhancing drugs. They have to obtain this knowledge in order to effectively compete in the modern age of bodybuilding. Unfortunately aesthetics have now been subordinated to the all out pursuit of increased muscle mass at any cost.
There are a number of publications which give solid info on Anabolic steroids. The kindle version of “Underground anabolics” by William llewellyn is a mere £6.90 on amazon. Feel free to look it up on the amazon widget at bottom of page if you are interested.
How do muscles grow?
Sarcopenic obesity or obese sarcopenia: A cross talk between age-associated adipose tissue and skeletal muscle inflammation as a main mechanism of the pathogenesis.
https://www.ncbi.nlm.nih.gov/pubmed/28005636 Exercise-Induced Hormone Elevations Are Related to Muscle Growth
Anabolic Androgenic Steroid (AAS) related deaths: autoptic, histopathological and toxicological findings.
Testosterone treatment is not associated with increased risk of adverse cardiovascular events: results from the Registry of Hypogonadism in Men (RHYME).