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The Top Ten Bodybuilding Myths

Updated on July 3, 2011

The Truth About Bodybuilding

Top 10 Bodybuilding Myths

The “mythology” surrounding the concept of bodybuilding is vast and is considered dangerous by professionals. The wrong advices that beginners receive from wannabe culturists may slow down their progress or make them do some unnecessary things (taking a high amount of creatine and using “needles” to increase their performance).

Experts say that bodybuilding has 3 principles that must be followed:highintensity,progressiveloadingand variable frequency. To efficiently practice bodybuilding you MUSN’T believe the following 10 myths:

1. Big muscles will slow you down

The muscles are responsible for every movement of your body, from the blinking of the eyes to moving a box of several kilograms. The myth that “the bigger you muscle weight is, the slower you are” is an old one, in which bodybuilders were seen as “muscle bags” that didn’t posse too much agility. However, in each sport, from baseball to football, the athletes realized that more muscles mean more power. Even professional computer gamers (Starcraft), do physical exercises to keep in shape.

A study, also, proved that golf players, who start to do regular physical exercises, can improve their play, (even if they already played for more than 20 years) without any change in their style or gear. They became faster and stronger with the help of bodybuilding.

2. Later on, muscles will turn into fat.

Muscles and fat are two different types of tissues and even if many people know that, they ignore it when it comes to bodybuilding. The supposed idea that muscles, which aren’t worked will turn into fat is absurd. Neither muscles nor fat can turn into the other. So, how come this myth became so popular?

Muscles are said to have “active tissue “because they require a lot of energy. About 450g of muscles burn 60 calories per day. If you practice body building and add 4 more kilograms of muscles to your body, you will burn an additional 600 calories per day. This is way, the more muscles you have and work them, the more calories you’ll burn.

If you have more muscles, your appetite will increase – you’ll need fuel to calm it down. Therefore, the moment you stop working, your muscles will begin to reduce in size and you won’t need the extra calories that you were used to eat. It is clear, that if you lose 10 kilograms of muscles, but still eat as you used to, when you were doing to the gym, you will soon start to accumulate fat deposits (you don’t consume those calories anymore). You can stop gaining weight if you start working again or keeping a diet. My suggestion is never to take a break from physical exercises and if you don’t want to practice anymore, reduce your gym time GRADUALY.

3. You must surprise your muscle, by giving them different types of activities.

Many experts say, that this is one of the funniest myths they heard. The idea behind this concept is that you always need to change your routine because muscles will get bored with/used to the same exercises and they will refuse to give the same good results.

Let’s think about the biceps. Like any other muscle, it is fixed between two points that are in a straight line. When they contract, yourelbow bends. Needless to say, your elbow always bends in the same direction. Can there be another way? The truth is that you can pick up either bricks or special bodybuilding equipment, but your muscles will still do the exactly same thing.

Therefore, the long waited “shock” does not exist. Imagine your muscle saying:

-Cool! Today we are going to use the new weightlifting machines. I love the new ones so much, that I think I will grow a little for you…”

The same myth is also used in the following expression: “"Train your muscles Monday, Wednesday and Friday so they think after the Sunday, unusual brake, they won’t have to do exercises Monday. Surprise! ”

Setting aside the false premises, under which your body “expects” to train Sunday, even though your brain knows that you won’t do it, you must realize that only the brain can think, and muscles are just tissues that perform and don’t care how they do it, when they do it and if it’s cool. Experts say that muscles are design to get used to different exercises.

Even the stomach isn’t socked that last Tuesday you ate spaghetti after a one month brake. A good and efficient training program can easily be structured. It’s harder to forget the wrong advices that wannabes gave you.

4. Fast workouts are needed for muscles shaping and slow workout are needed for the muscles mass growth.

In order to make a muscle bigger, you must give it progressively harder tasks. In other words, the advice of the experts is to amplify the workout for the muscles form the previous day.

If you want to keep your muscles at the same dimension, you must do each time the same exercise. Still, the idea that one type of exercise makes the muscle grow and the other type makes it shape different is wrong.

The muscle shape is given by two body characteristics: the size of the muscles and the quantity of body fat. Therefore, if you want better shaped muscles, you must do more exercises and you must reduce your fat weight.

Of course, some may ask if gym workout burns as much fat as riding a bicycle or jobbing. The answer is yes. Any cardio activity can help you burn calories. Still, how can you expect to grow muscular mass if you practice with small weights?

It’s better to have a slow practice session, for increasing muscular weight and in the same time, if you plan to want to lose fat, you can try running, cycling and any other cardio activities.

Therefore, the next time you will hear this myth, tell your friend that slow, heavy weightlifting is for muscle gain and cardio workout helps you burn fat and “shape” your muscles.

5. The muscles mass will diminish after 48 hours

Here’s a myth that experts say it was done to lose more time researching it, that actually working. The basic idea states that you should go to the gym at least twice per day, because after 48 hours, the body starts losing the muscles that they recently expanded.

Pete Sisco, an American bodybuilding couch, told the news how after a difficult lift, that made him stay on the bench for 6 weeks, he went back to the gym with the same muscle mass. After starting the exercises again, he was tired, but after a couple of days, he was just as he used to be. He said that his muscles remained the same even if he stayed 1000 hours at home. In addition, he now promotes a new method of training where people work on only half of their body for 6 weeks. This means that only after 12 weeks, they finish a full body workout. The results speak for themselves.

6. To obtain better results you must train by listening to your instincts

Fitness experts say that this is a myth of the new generation, usually formulated as “Listen to your body”. It is obvious you must listen to your body when it’s in pain, but letting your body tell you how many exercises you should do, it’s absurd. Can your body fell that 8 series of exercises that each lasts 40 seconds, it’s better than 5 series of exercises that each lasts 65 seconds? Don’t be silly. You know what is best for the body and not the other way around.

It’s a known fact that muscular mass grows if you progressively do more exercises.

7. Continuing to do exercises after you muscles are in pain will make them bigger

You get bigger muscles by continuously working. If you are in pain, your body will refuse to do more exercises and you will end up losing time, and making bodybuilding an unpleasant activity.

It’s recommended to do more exercise with small brakes between them.

8. My muscular mass will skyrocket after I take even more creatine (supplement)

Creatine can give you the extra energy to do more exercises, and can help the body be more efficient. The muscles consume this substance only if they are put to work. The excess of creatine goes to the kidneys that transform it and send it out from your system. Therefore, you should only take the recommended amount.

9. Huge muscles can be obtained without any additional supplements.

Just think of athletes. These people train daily for at least 6 hours. They are supposed to perform demanding activities and have a lot of strength, but when you look at them, you may be unimpressed. You also know that skinny, karate experts can deliver a more powerfully punch then heavy weight boxing champions. Therefore muscle size is only partly correlated to strength. If you take supplements, such as creatine, you can build bigger muscles because your muscles will gain water.

10. Supplements will make you impotent

Some supplements have a certain effect, but the most used ones (creatine) don’t lower your desire or make you impotent. Although, if you worked all day at the gym and you are obsessed by your personal imagine, things can’t really go too well with your missy.


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      3 years ago

      There are so much bodybuilding myths outside. Don't belive all what you hear. Most of them are bodybuilding myths and won't be true even if you want it.

      Found some more myths on this site:


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