Don’t Waste Your Time With These 7 Bodybuilding Lies
Throughout the course of bodybuilding history, there have been a cadre of lies that seemingly never fade away regardless of how much time passes. These myths have been passed down from generation to generation, gym to gym.
No matter where you go people carry these common misconceptions with them. They seem to perpetuate over and over again.
Ditch these lies for good and start seeing tremendous results.
7 Bodybuilding Lies That Must Die
Lie #1 – Cardio is required for weight loss
People tend to think that cardio is needed to burn fat and lose weight. While it is true that cardiovascular training may help burn additional calories, it should not be the fundamental basis for weight loss. Cardio should be used strictly as a tool for when a sticking point is reached during weight loss.
There is no magical key for using cardio for weight loss. However, when paired with proper dieting and nutrition, it can be used as an aide. Cardio should not be performed several times per week for long durations.
Start with 15-20 minute sessions a few times per week and increase it as needed. Doing bouts of an hour plus of strict cardio per day is useless under most circumstances.
Lie #2 – Carbs make you fat
People tend to think that carbs are enemy number one when it comes to fat gain. However, almost nobody realizes that caloric surplus is the only way an individual can gain weight.
Carbohydrates may be manipulated by people to end weight loss plateaus but carbohydrates are the fuel source and energy for workouts. By taking them out of your diet you are essentially emptying your fuel tank and running on fumes.
Lie #3 – High reps help cut weight
Bodybuilders always say they switch to higher rep style workouts while in cutting season as it makes them leaner. This is in fact a fallacy as your overall style and methodology of training should not drastically change whether you are bulking or cutting.
While your strength is likely to decrease during a cut, you should focus on maintaining as much of it as possible. The old adage of 12-15 rep sets when cutting and 3-5 rep sets when bulking needs to be completely thrown out the window as utter nonsense.
Lie #4 – You must eat plain bland foods
The old school method of bodybuilding involved plain chicken, rice, and vegetables eaten over and over again. The reasoning behind this is simple as the meals tend to have appropriately portioned protein and carb sources. This may work for some people but it is not absolutely necessary for weight loss success.
Flexible dieting has been a modern day diet revolution in recent years allowing people to eat ice cream, cookies, and other treats in moderation if appropriately fit into your caloric intake.
Lie #5 – You must eat several times per day at designated times
Old school bodybuilders love eating at designated times, typically every 2-3 hours. While there is nothing wrong with this style of eating, it is not always conducive for success.
People should focus on total calories for the day as the main objective. While meal timing may have very small effects on body composition, new research suggests it to be very minimal.
Lie #6 – Muscle is only built in the 6-12 rep range
The “hypertrophy” range of 6-12 reps as it’s generally called by most bodybuilders is commonly believed to be the only range where muscle is built. Any lower reps are thought to be strictly for strength and higher reps are believed to be reserved for endurance.
Newer research predicts that muscle can be built at all rep ranges so there may be a proper place for extremely high or low repetitions. It’s best to vary the rep ranges throughout every workout for maximum muscle growth.
Lie #7 – Creatine is a steroid
For one reason or another creatine is still often associated as something that might be bad for you. People tend to place creatine in a negative light while it is simply a tool that has it’s proper place alongside other popular supplements.
Instead of following common myths about bodybuilding be sure to do your own self research and look for facts instead of listening to rumors. Be sure to follow me on Instagram @ryanrodal and subscribe to my YouTube channel MuscleMinds for more great workout advice and nutritional tips.