15 Bodybuilding Myths

Man doing dumbell curls in noir film

What are the 15 bodybuilding myths? If you’re new to bodybuilding no doubt you’ve been offered advice on every aspect of bodybuilding. Everyone seems to have an opinion on what is best, most effective, and proper. Have you been to a gym lately? Then you’ve seen that although they “know” what is best, they don’t look anything like Arnold or Ronnie. This article is going to try and dissect the 15 bodybuilding myths.

  • 15 Bodybuilding Myths – Myth 1: Creatine Is A Steroid

When ESPN’s anchor’s ranting 24/7 about steroids in baseball, a wave of steroid-phobia swept across the country. Tell a lot of people you use creatine and they’ll get a serious look on their face. Then they’ll warn you about how dangerous it is. Totally disregarded is the fact that creatine is a naturally occurring substance. It’s produced by their own bodies and found in meat. The simple fact is, creatine is not a steroid.

  • Myth 2: One Or Two Beers On Friday Won’t Hurt

The truth is that alcohol has an incredible impact on your body. Especially its ability to build muscle. Consumption of alcohol lowers testosterone in men. It also causes severe dehydration. If you’re going to be serious it’s best to just leave drinking behind. If that’s not possible then keep the drinks to a minimum. Plus, drink as much water as possible.

  • 15 Bodybuilding Myths – Myth 3: Instinctive Training Is The Only Way To Go

Instincts are great in many places. For example, the football field, the car, the bedroom. However, using an instinctual approach to weightlifting will cause less than optimum results. To achieve optimum results requires a strict diet. If good diets were instinctual, weight wouldn’t be the issue it is today. A scientific approach to bodybuilding will promote optimal gains.

  • Myth 4: Professional Bodybuilders Know What Is Best

They have freakish builds with a combination of immense size and extreme vascularity. Unfortunately for the rest of us, this is more the byproduct of gifted genetics and steroids. It’s not about the discovery of some Ultimate Workout Program. The truth is the workouts of the pros should be left to the pros (along with steroid use). It would help instead to listen to the advice of people with actual credentials (other than being freakish).

  • Myth 5: A ‘Pump’ Is The Sign Of A Good Workout

Everyone likes the feeling of a good post-workout pump. Your muscles feel bigger and look bigger (one of the reasons you started working out in the first place). But does this mean you just had a good workout? The answer is no, as a good pump is not necessarily indicative of an effective workout. To prove this to yourself, go pick up a weight you feel is light and curl it for 30 minutes. Feel that blood rushing to your biceps? Good. Next myth.

  • 15 Bodybuilding Myths – Myth 6: Do A Thousand Sit-Ups A Day For Washboard Abs

If you can’t see your abdominal muscles and you’ve been working on them then the problem is with your overall body fat percentage. (Keep reading, the next myth is extremely related).

  • Myth 7: I Can Target An Area To Reduce Fat

Many infomercials would like to have you believe otherwise. But, there is no way to eliminate fat from one particular part of your body. To see those abs that you’ve working on you need to lower your overall body fat percentage. Try watching your diet more vigorously. Also, start doing some more cardio.

  • Myth 8: Certain Exercises Target Certain Parts Of A Muscle

The main determinant in the shape of a particular muscle is genetics. It isn’t possible to develop outstanding peaks on your biceps if your genetics won’t allow it. What should you do the next time someone tells you to do a certain curl to develop a particular aspect of your arm? Follow these instructions.

  1. Smile and nod.
  2. Walk away.
  • 15 Bodybuilding Myths – Myth 9: My Body-Type Isn’t Meant For Bodybuilding. I Can’t Gain Muscle

Regardless of your body-type it is still possible to gain muscle. To pack that muscle on your ectomorph frame requires a high caloric intake and dedicated lifting. You need plenty of nutrients to build muscles. Plus, you need to stress your muscles by lifting heavy. You also need plenty of recovery time. Follow these three steps and you will build muscle.

  • Myth 10: I’m Eating Like A Horse And Lifting Regularly. I’m Still Not Gaining Muscle.

You aren’t eating enough. Try adding 500 more calories into your diet each week until you start seeing gains. If you’re trying to maximize gains then don’t be afraid to put on a little fat. But keep your diet strict to minimize fat gain.

  • Myth 11: Doing Too Much Pec Work Will Cause Gyno

This is pure and utter nonsense. Working out your pecs will cause muscle growth. You aren’t going to be growing any feminine boobs from the bench press.

  • Myth 12: If It’s In An Article Or Online It Must Be True

The internet is a great thing because it allows people access to a huge amount of information. However, the bane of the internet is inaccurate information. If you’ve been to any bodybuilding websites then you know I’m talking about. Articles and message boards chock-full of inaccurate information. The point is, be careful who you’re taking information from (make sure it’s a reputable site).

  • 15 Bodybuilding Myths – Myth 13: All Supplement Ads Tell The Truth

“Wow, so if I take this I’ll be able to lift 20% more?”

Maybe. Is a supplement ad making outrageous claims? Don’t believe the hype. Research studies on the ingredients. Are the ingredients effective? Is the label fully transparent? Is it dosed effectively? Those are the questions you should answer before buying a supplement.

  • Myth 14: Supplements Are Miracle-Workers

There are several things required in bodybuilding; a strong work ethic, dedication, and a will to push your body past its normal limits. Supplements, while an important part of your program, are not miracle workers. You can’t replace food with supplements. They can make a big difference. There’s quite a wide range of effective products. But, they are meant to “supplement” your diet and your work ethic, not replace them.

  • Myth 15: You Must Lift Everyday To Make Gains

Lifting everyday is not required for anyone. In fact, lifting everyday will cause overtraining. Overtraining will lead to an injury which will keep you from lifting at all. Go ahead, lift everyday, I dare you. Seriously though, many people are successful lifting everyday and many are successful lifting 3 times a week. What works best for you might not work the best for someone else.


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