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15 myths of bodybuilding from IronZen

Source: IronZen © - Workout Routines

Myth 1. Bodybuilders must maximally limit themselves in fats, especially of animal origin

This myth has two roots. The first associates harmful effect of fat food on elderly people with risk of heart disease. And it is true. The second root is directly related to professional bodybuilding. Athletes who use high doses of hormonal drugs for gaining muscles in order to reduce the risk of heart disease and reduce the burden on the digestive system have to avoid fats. In addition, it should be noted that recommendation of nutritionists to limit yourself in fats in order to get thinner have no basis, since fat intake helps to reduce body fat (details another time).

As for the "natural" bodybuilders fats are essential for them in big amount, since they are raw materials for production of many hormones. They are crowding out carbs balancing the level of insulin throughout the day and contribute to the "proper" use of amino acids in the body. Cholesterol levels with regular workouts and a balanced diet will be much lower than limit level.

Animal fats are more "valuable", but much more difficult to digest, causing the need for their partial replacement with plant food. There’s written a lot about effectiveness of fat, including for gaining muscle mass, but in recent years they were called buzzword "Omega" that does not change the point, and fat supplements under that name is more a commercial trick.

Myth 2. Dairy products help growing muscles fast

This myth arose from the "poverty" of nutrition of many athletes. If milk is replaced by egg white or meat the result will be a lot bigger, especially if making the amendment on the quality of dairy products.

Myth 3: Protein supplements at a set weight is not so important

This is partly a myth. Scientists, both theoretically and by means of experiments on animals and humans, have shown that the growth of muscle mass requires protein content in the diet at least 15% but not more than 20%, otherwise mostly fat mass will grow. And now try achieving this level with conventional products. It’s on the verge of science fiction. Those who do not comply with this recommendation, grow several times slower. But not only protein feeds bodybuilder, it is equally important to properly distribute supplements during the day and correctly combine them with conventional products.

Myth 4. Quality of protein over quantity

In poor protein diet (10%) the quantity of received protein supplements is priority, but with an increase of protein in diet requirements to its quality are growing. This is a question only of expediency and economy.

Myth 5. Eating sweets before workout improves the results

This is not a myth for many people, but a lot are misguided. In brief, it is not important in strength training, the main thing – not to feel heavy stomach during workout. But as soon as strength training moves towards increasing the intensity - first 15 minutes fly freely enough, but then there is a sharp lack of energy caused by high insulin level and lack of "glucose" in the blood.

Myth 6. Sore muscles (DOMS) is an indicator of training effectiveness

The cause of DOMS is the inflammation process in muscles caused by micro traumas of fibers during exercising (hence the delayed onset muscle soreness). It is foolish to hope that when your muscles "rot" they will be able to grow. To avoid DOMS it’s necessary to train on a regular basis, then structure of micro fibers adapts to limit contractions and there will be considerably less micro traumas.

Myth 7. "Naturals" hate "Chemists"

I think you already understand these definitions, but just in case: "Chemists" use any additives, as well as anabolic steroids and hormones; "Naturals" use any additives except hormones (as well as avoiding steroids).

Why it’s a myth? Because it is the opposite, chemists hate naturals, especially those who have achieved something. The reason is increased requirements for bodybuilders taking steroids, to take 150 kg is no longer significant for them, when naturals can already brag about such numbers. So it turns out that not the most experienced chemist presses 160, when experienced natural presses 150. It’s hard to accept that steroids give meager difference, and the experience is ignored.

In addition, every second bodybuilder using chemotherapy, often not confessing in that, is teaching "clean" athletes work on chemical programs, which are completely unnecessary for them, but about this next.

Myth 8. After training you should feel pumped muscles

It’s not a myth, it's true - workout should last long and be intense, after training there should be strong pumping. This allows anabolic steroids maximally "saturate" the muscles along with blood. But in natural training this is at least meaningless.

Myth 9. To gain muscles you need to use mostly basic exercises and train to failure

It's hard to say where this myth takes root, but the truth is that rare bodybuilder can physically endure exercise to failure, especially in basic exercises. The advanced training programs already have taken this into account and the load is limited either on every workout, or by using the alternating programs.

Myth 10. For muscle growth you need to train using proper training program

Why is this a myth? Because this is not enough. You can exercise only using complex of training programs tailored to the individual physiological characteristics and lifestyle. Various programs are able to use different mechanisms to stimulate muscle growth, at certain stages lead the nervous system to the verge of overtraining followed by unloading. As a result, you exercise, for example, by 3 programs and gain 5 kg of muscle within 4 months, but using these programs separately you won’t gain even 1 kg!

Myth 11. Workout should be long / short

It is a myth, because each program has its duration. It is impossible to train quickly with a long training program, and vice versa. Programs are not prepared just so, they take into account factors driving growth (they can be different), the duration of the recovery of muscles and nervous system, physiological features. There are short effective programs, they tend to be more intensive and require more frequent training. Long-term programs are less intense but "drain" the body more, require more recovery time between sets and workouts. The effectiveness of the program properly prepared (better system of programs) does not depend on the duration of specific workout.

Myth 12. For weight loss don’t eat in the evening

It’s strange that no one came to the thought not to eat anything until the evening, and in the evening eat well.

Lose weight due to "evening diet" is possible and very simple, but this approach is not compatible with the preservation of muscles. Maximum recovery of muscle occurs immediately after the beginning of sleep (due to a sharp increase of growth hormone in the blood). And where the body should take the "raw material" for hormones, amino acids and other elements? They are limited. Lack of evening food also contributes to the rapid "rollback" after stopping the diet.

For losing weight it’s necessary to use the most difficult diet - proper balanced diet.

Myth 13. Bread and various flour products with bran are dietary

The root of this myth comes from commerce. I will not say how rude grinding of grain and its cleaning may affect the nutritional value of the product, except to say that in the shops there are products with bran exceptionally from wheat flour, nutritional composition of which is the worst. The wheat flour has very low amino acid content and low content of other useful nutrients. For example, rye flour is much more valuable than wheat.

Myth 14. Chicken is better than pork

Just look at the content of vitamins, minerals, amino acid and fat composition of these products to realize that chicken and pork are not even close. But digesting these products, unfortunately, is vice versa. People eat chicken not because it is better, but because the body does not feel "stress" when digesting it.

Myth 15. To increase the level of creatine it’s necessary to eat "herring"

This myth occurred due to an error in one of the most popular bodybuilding magazines. After studying several dissertations it was revealed that creatine content in herring and other fish is slightly lower than in beef or pork.

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