Archive for the ‘Bodybuilding Myths’ Category

Real Facts about Testosterone and Testosterone Boosters

Wednesday, August 28th, 2013

Boost TestosteroneToday we talk about testosterone, which is the “male hormone” in the human body. It may be hard to believe, but the hormone is present in both men and women’s body, so everyone has it.

This article will cover the following key points: correlations between behavior and testosterone, the psychological effects on the human mind, the internal and external changes in both men and women, a series of myths and reality facts and of course, a series of conclusions.

This will not be a post designed to sell any supplements. My purpose is not to defend steroids or testosterone boosters, not to bash them. These are the facts. This is the truth.

Testosterone and Behavior

In terms of behavior, there are some who believe high testosterone levels can cause aggressiveness and irrationality. But the truth is that, like any other hormone found in the human body, it influences our brain activity. This particular hormone intensifies the brain activity and the adrenaline levels in our body, so we become more and more agitated and we lose track of our peaceful calm side.


Common Myths About Sculpting Your Abs

Saturday, April 28th, 2012
Bruce Lees's ripped abs

How to Build a Ripped Midsection

Frustrated? Tired? Upset? Ready for change? If you’re answering all of these questions with a loud YES from your living room, then you are in good company. And that’s why I keep writing these pieces, honestly — there’s a lot of frustration going on.

I look down at a body in progress and I think about everyone else doing the same. Are we on track? Are we falling off the mark? It just depends on your goals. But if you’re dreaming of abs, dreaming of a nicely sculpted body from top to bottom, then you need this guide too.

I know that it’s time to think differently about the way we work out, but in order to start down that path, you have to know what you’re up against.


Athletes Should Only Train Sport Specific Movements

Friday, July 8th, 2011

Should Athletes Train Individual Muscles or Only Sports Movements?

Adrian Gonzalez

As a trainer, I have to know how to train people from all walks of life. I’ve seen bodybuilders, strength athletes, middle aged men, obese housewives, trained athletes, newbies, weekend warriors, and about 100 other types of people and athletes. No one routine can be designed for everyone.

Even in niches like baseball athletes, strongmen, and Olympic lifters, there is no one-size-fits-all training routine. You can’t take a baseball pitcher and train the pitching motion for 5 hours a day, 7 days a week. It just won’t work. So how do you train athletes that only need a small variety of movements to be successful at their sport?

The Myth

A long standing myth about training for sports, is that you should only train the common movements for your sport, so that you can get better at those movements. If you know nothing about physiology, kinesiology, or basic physics, then logically that makes sense.

However if you think about how the body really works, you will realize that the body will always find a way to perform any intended movement. Have you ever bench pressed and altered your shoulder, elbow, hip, knee, or foot position in order to eek out that last rep?


You Have to Train Heavy to Grow

Wednesday, July 6th, 2011

Do Bodybuilders Have to “Max Out” to Gain Muscle?

Strong Bodybuilder Franco Columbu

You may have seen or heard cliche slogans like “Go heavy or go home.” You may have been asked “How much do you bench?” You may even be impressed by Olympic lifters, powerlifters, and professional strongmen, all of whom regularly use maximum effort triples and singles to prepare for competition, to try to set a personal record, or just as a component of their regular training routines.

Well guess what? None of those sports are like bodybuilding. Sure, Olympic lifters are typically pretty jacked, powerlifters and strongmen are just plain “big”, but very few of them could compete in a bodybuilding competition and hope to win, without first dieting and training like a bodybuilder for several months.

This brings us to the question – do bodybuilders ever actually have to test their 1 or 3 rep max on any exercise? Do they have to lift super-heavy?


You Shouldn’t Train When You Are Sore

Monday, July 4th, 2011

Should Bodybuilders Train When They Are Sore?

Muscle Soreness

This is one of the top offending bodybuilding myths. Have you ever canceled a workout or skipped training a body part because it felt sore, even though at least 48 hours had passed since you trained it? If you said “Yes”, then after reading this post you will never make that mistake again.

Your muscles will get sore when you use:

  • heavy weights
  • slow negatives
  • forced negatives
  • assisted negatives
  • drop sets
  • high volume

Do you need to avoid these training methods completely in order to prevent soreness, so that you can train again in two days? Not necessarily.


Always Stretch Before You Train

Friday, July 1st, 2011

Should Bodybuilders Use Static Stretching Before a Workout?

Isometric Calf Stretch

It’s such a simple component of your workout routine that you may not even think about it. You might just automatically hit the mats before you train, to stretch every muscle group for 20 seconds. If you haven’t been reading Project Swole or other popular fitness blogs in the last 5 years, you might even think this practice is good for you. Think again.

If you have been reading fitness blogs, websites, magazines, or keeping up to date on regular fitness news, you would know by now that this myth has been debunked. It has been decided with 100% assurance whether you should or shouldn’t stretch before weight lifting. So what is the final answer?


Dietary Fat is Bad for You

Thursday, June 30th, 2011

Should Bodybuilders Restrict Their Intake of Dietary Fat?

Dietary Fat is Bad

We all know sugar is bad. It is fun to eat but it is bad for your body. It belongs on the bodybuilding blacklist, I’ve got no qualms there. We all know protein is good for bodybuilding. That is a simple and obvious discussion. But what about fat?

Possibly left over from the 1980’s war on fat, a common myth is that fat calories have no place in a healthy diet, let alone a bodybuilding diet. Around that time fat was demonized and carbohydrates were praised. The myth still lingers, but isn’t it time to let that battle go?

The Myth

A bodybuilding diet consists of lean meats like turkey, chicken, fish, egg whites, and fat free dairy products. Bodybuilding newbies learn this practice almost immediately. We must keep calories low, so we must keep fat consumption low.

Do Cardio After Weight Training

Tuesday, June 28th, 2011

Should Bodybuilders Do Cardio After Weight Training?

Cardio After Weight Lifting

Spend some time in a corporate gym and you will see hundreds of bodybuilders lifting moderately heavy weight for sets of 10-15 reps, then you’ll see them hop on a StairMaster or elliptical machine for about 20-30 minutes of moderate intensity endurance cardio. There are many reasons for this behavior, the most common being that weight training is just a hell of a lot more fun than cardio.

Apparently the weights-first-cardio-second protocol is considered the most effective way for bodybuilders to build muscle and lose fat at the same time. But is it?

You Can’t Gain Muscle and Lose Fat at the Same Time

Monday, June 27th, 2011

Can Bodybuilders Build Muscle and Lose Fat at the Same Time?

Build Muscle then Lose Fat?
Build muscle then lose fat?

There are the hard-gainers, the obese slackers, the off-season bodybuilders, the weekend warriors, the overweight housewives, and a million other kinds of aspiring athletes. Everyone has a goal. Some goals are simply to lose weight, while others are mainly to build muscle, but for most people fat loss goes along with muscle gain for a variety of reasons – everything from general health, building a beach body, sports performance, competition prep, and even to combat aging.

The most popular fitness newbie belief is that you can gain muscle and lose fat at the same time. Every personal trainer in the world then tries to convince the newbie that he or she simply can’t try to accomplish both goals at the same time. Why? Because gaining muscle and losing fat seem to be mutually exclusive.

You Can’t Digest More Than 30 Grams of Protein in a Single Meal

Friday, June 24th, 2011

Can Bodybuilders Digest More Than 30 Grams of Protein in One Meal?

High Protein Food

This myth has been around since the late 1970’s, and I really can’t figure out why or where it originated. There are about a million theories about how much protein, fat, and carbs should be eaten each day, each meal, even each hour. Most bodybuilders are concerned about eating exactly the right amount of protein, because they want to maximize muscle gain but they also want to avoid any excess calories, even from protein, getting stored as body fat.

So, how much protein should we eat in a single meal? How much can our bodies process at once? Some nutritionists say only 20 grams, while many professional bodybuilders consume as much as 100 grams in a single meal! What’s the truth?!