Over the years you’ll encounter myths about bodybuilding, fitness and lifting weights. Here’s a few common myths that spring to my mind, but hopefully you won’t be surprised with what you’re about to read.

It’s easy to build muscle and get big

Unfortunately you’re in for a shock. Most people who start out at the gym have almost no idea of the commitment it takes to become ‘big’ or ‘muscular’. To step on stage as a bodybuilder at any level (even many ‘natural’ competitions) it takes a lot of commitment to be consistent with training, diet and pharmaceuticals.

You can turn fat into muscle.. (And vice versa.)

If only! Many people make the mistake is connecting seeing a large bulky bodybuilder with high body fat who when cut down and looks very muscular and ripped, sometimes appearing bigger than before. To untrained eyes its not easy to see how much muscle mass is being held beneath the fat. Muscle doesn’t turn into fat either, but if I stopped training I’d get fat because I’d eat similar amounts of food (a higher surplus) and my muscles would shrink in size.

You have to eat really clean.. (Rice and chicken)

For a while everyone believed you needed to eat very clean. Micro and macro nutrients are important, but it doesn’t mean you have to completely restrict yourself. You can eat whatever you want within reason. Flexible dieting works, especially with pharmaceuticals to hand.

Use light weights and high reps to tone and get define muscles.

Using light weights for high reps just increased endurance, not muscle mass. If you want more ‘toned’ or defined muscles you need to reduce your body fat. In which case I suggest heavy weights and a calorific deficit. Pharmaceuticals are also a god send for defined, tight, solid, grainy muscles.

Protein shakes are bad for you..

What a lot of people don’t realise is babies are given supplements very similar (but in different ratios) to many muscle building meal replacement shakes and many contain whey or milk protein. There are also a number of foods and snacks that contain whey including Maltesers.

You need to do core exercises every day to get a defined 6 pack/abs

Abs are make in the kitchen. Everyone has abs, they are just hidden under varying degrees of body fat. If you can’t see your 6 pack, I suggest dropping your body-fat.

You should always train to failure..

Always training to failure is a bad idea, just like lifting your heaviest. You muscles, central nervous system, joints and tendons need time to recover from heavy lifting and going to failure all the time is often a bad idea. Especially people who use pharmaceuticals realise that its easy to get injured doing this.

You can only absorb 30g of protein from a meal..

A number of studies actually suggest the opposite. A higher protein intake at a single time (60g as opposed to 2x30g) actually produced a higher anabolic response.

size = strength..

Size really doesn’t equal strength. You’ll meet 180lb powerlifters who are stronger than 270lb bodybuilders. A large part of strength is to do with central nervous system (CNS) efficiencies.

Always stretch before working out..

Stretching before a workout can actually decrease strength. If you think about your muscles a little bit like taught elastic bands or small springs, stretching them out too much before a workout can cause them to loosen up and reduce their ability to return to their original state. I suggest leaving stretching until the end of the workout.

Personal trainers know what they’re talking about..

There are fantastic personal trainer and there are absolutely awful personal trainer, chose wisely.

You can spot reduce fat from areas..

No you can’t. Everyone holds fat differently. whether you naturally hold more fat on your arms, stomach back or legs, that’s down to your body; unless you decide to have liposuction that is.

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