1. Fasting/Cardio kill muscle 

Muscle breakdown during a fast is clearly dependent on the length of the fast, however the effects on muscle breakdown from regular fasts are extremely exaggerated and perpetrated amongst people who are beginning weightlifting. Obviously if you fast for an extended period of time such as 4 days you’re going to have some muscle catabolism, however normal shorter fasts (intermittent fasting) are going to have a negligible effect. 

Something many people fail to consider is resistance training itself is anti-catabolic. In a study of people with chronic renal insufficiency (a muscle wasting condition), patients were able to maintain muscle mass even on a low protein diet, suggesting that resistance training was sufficient to conserve muscle mass when there was a lack of protein available for muscle turnover. Even in extended fasts, light resistance training would likely be sufficient to conserve muscle mass. 

Cardio doesn’t break down muscle in the way people often fear because your body prefers other energy sources. When you do cardio, your body first uses stored glycogen (carbs stored in your muscles and liver) and fat as fuel. Muscle tissue is somewhat a last-resort energy source when these primary fuels are depleted, unless you’re running a double marathon. 

2. Each exercise needs a preset number of reps 

This myth somewhat ties into myth 17, but you shouldn’t, especially when just starting, have a preset number of reps you want to complete for a set. You should aim for progressive overload, adding an extra rep or weight to each lift, which is the fundamental principle of building muscle. 

One way to ensure you achieve progressive overload is by training to failure or close to failure on your working sets. As a beginner this should be your main focus before moving onto more advanced programs like periodization training. With that being said, if you’re adding an extra rep each week, having a preset number of reps could help you achieve progressive overloading. I’m more focusing on people who pick an arbitrary number of reps for an exercise, i.e. 12 reps on bench press. 

3. Your workout was subpar if your not sore the next day

More isn’t always better, and training until you can’t stand isn’t necessary, and there’s no research that directly ties post-workout soreness to better muscle growth or strength gains. Soreness is just a side effect of intense training, it’s not a requirement for muscle growth. Often times soreness is a great indicator your working was good and you hit the muscle effectively, however there are many situations where you might not feel sore but you could still be making progress. The best proxy to know if your workout was subpar is being honest with yourself on if you trained with enough intensely, and thinking critically about if the workout was sufficient for growth. 

4. Deadlifts are ‘bad’ for your lower back

The age old myth that the deadlift exercise is inherently bad for your lower back is just that, a myth. So why is it that deadlifts are practically the only exercise the mainstream seems to fearmonger about? 

The inherent problem is that deadlifts are one of the easiest lifts to ‘ego lift’ on because it’s one of the easiest to load more weight. It’s the illusion of progress that is so enticing, because by altering your deadlift form you can easily add weight on top of your max, however this is what causes the injuries. Deadlifts done correctly, and done with a weight that allows you to continue to use the proper form are perfectly safe, in fact there are studies that show its strengthening of lower back muscles may decrease lower back pain.

Clearly, deadlifts don’t carry some particular risk, and using incorrect form or a weight out of your capabilities can be dangerous for any exercise. 

5. High volume programs > low volume programs (and Vice versa)

Making a blanket statement such as, Mike Mentzer’s heavy duty program (low volume) or Arnold’s high volume program is better for muscle growth, lacks critical thinking, and an understanding of the highly individual response people have to training. You’ve probably heard previously how genetics are make-or-break if you plan to compete in bodybuilding, and unfortunately (or fortunately if your lucky) this is not a myth.

For instance, most people have either predominantly fast twitch (type 2), or slow twitch (type 1) muscle fibres with the latter being more suited to endurance. To add in extra confusion, the composition of these fibre types varies depending on the muscle group. For instance, most peoples’ calf muscles are slow twitch which is why they’re considered a ‘stubborn muscle’. 

There are many other factors at play here, and boiling it down to simply fast/slow twitch muscle fibres doesn’t do your genetic complexity any favors, but it is definitely the most apparent.

Understanding your genetics, how your body responds to volume, as well as the size and fibre composition of each muscle group is important to plan how much volume is needed for maximum growth. 

For instance your quads are huge muscles and recovery needs to be much longer so therefore they should take on less sets per week. 

See what muscle groups are lagging behind, and either lower the volume or increase the volume and see how they respond. This will help you understand how much volume is best for you. A personalised approach is key in bodybuilding and it may be smart to consult a coach to help elucidate what’s best for you – See intelligentpersonaltraining.com

6. Using heavyweights is ‘dangerous’

When done properly, training with heavier weights with lower reps is perfectly safe. However it’s  important to pay close attention to how your body feels first. If your joint/tendon aches but still are insistent on training rather than resting, using the lightest weight possible is clearly ‘safer’. Using heavyweights is only dangerous when; you ignore how your body feels, or when you lift with incorrect form.

Clearly, using lighter weights will always be safer than heavier weights, however when done correct heavyweights are not inherently dangerous.

7. If It Fits Your Macros (IIFYM) aka ‘All calories are equal’

Calories in calories out is definitely an accurate statement, and if you’re accurately tracking both metrics you will achieve your desired outcome – deficit or surplus. However there are some complexities that make accurate tracking of calories difficult. 

For instance; protein consumption has a higher thermic effect than other macronutrients, meaning the body burns more calories digesting it. It’s hard to track the calories burnt from this process and many people aren’t aware of this thus may be in a steeper deficit or lesser surplus then they thought. Zinc, for example, raises IGF-1 levels, while iron and vitamin D are associated with insulin sensitivity and metabolic health. Even some non-caloric compounds such as coffee and green tea, can influence metabolism. This is only skimming the surface, and there are many other factors that influence calorie utilization. As you can see, tracking calories accurately can be difficult and simply filling with empty calories because they fit your macros or calorie count ignores the complexity of molecular signaling in your body, and it is always smart to assess micronutrient content and more that is severely lacking in processed foods. 

Just to be clear, I’m not denying calories in = calories out, rather that complex bodily processes make tracking true caloric utilisation difficult, so don’t blindly follow IIFYM. 

8. Squats are ‘bad for your knees’

This ties in with the myth about deadlifts and debunking it carries the same message; no exercise is inherently bad, but some are more risky when done incorrectly. 

Squats aren’t bad for your knees when performed with proper form and without pain. In fact, just like deadlifts, they actually strengthen the area reported to be at risk when done correctly, which in the case of squats is the strengthening of the knee joint and surrounding muscles.

If you experience pain during squats, you likely have persisting injuries, are using incorrect form, or have another underlying health issue. 

More specifically, people speculate squats deeper than 90 degrees are particularly harmful for the knee. However the science doesn’t support this, and actually shows the opposite.

9. Stretching before resistance training prevents injuries

The idea that stretching before resistance training prevents injuries is a myth.

Static stretching (what we typically refer to as stretching) is where you hold a muscle in a lengthened position for an extended time however this does not effectively prepare your muscles for heavy lifting. A better method to prevent injuries is by starting light with whatever exercise you’re planning to do. For instance starting at 10% of your 1 rep max on bench press, before progressing upwards. This will ‘warm up’ your muscles. Almost every experienced bodybuilding can attest to this. On days where warms up are skipped are almost exclusively where they report to have injuries. Warm ups are not a waste of time and should never be skipped.

10. ‘Shocking the muscle’ rather than progressive overload

Your muscles don’t have a brain. It doesn’t understand what exercise you’re doing, it can only feel a load placed on it. If you have a routine and each week you’re achieving progressive overload, don’t just change the routine because you think ‘you need to shock the muscle’. One of the only times it makes sense to shock the muscle, is when you’ve plateaued in the progress of your current routine. Variety is good, but spontaneous changes when you’re in a groove may only serve to halt progress. 

11. The infamous ‘anabolic window’

The anabolic window is a famous broscience theory that it’s optimal to consume your protein (and carbs) within 2 hours of finishing your workout, with some bros even going as far as saying the workout is wasted if you don’t hit the anabolic window. This has been disproved in countless studies, the most famous of which is from 2017 titled ‘Pre- versus post-exercise protein intake has similar effects on muscular adaptations’. 

12. There is only one correct way to do every movement

This myth really outlines the importance of a personalised approach to training. A lot of the tips people give to perform a movement are beneficial for sure, however stating there’s only one correct way/form to complete a movement completely disregards morphology and body composition. 

A famous example is that of squat form. ‘Tutorial Videos’ will often show squats with feet flat on the floor, however those with longer legs may benefit from adding a plate below their heels (heel-elevated squats). It would be in your best interest to have personalised coaching to ensure the movements you are doing are best suited to your body type. 

13. Train to failure on every set 

Most research indicates that training at 2-3 reps in reserve yields the best results over the course of a training program. Even though most studies were conducted on untrained individuals, the results imply that training to failure is not necessary for optimal growth. 

As a beginner you should also just stay away from training to failure on every set, because you want to get the hang of things first. 

14. You don’t need to do anything on rest days for recovery

Light cardio or active recovery activities, like walking, swimming, or cycling, promote blood flow throughout your entire body, which plays a key role in muscle recovery. Improved delivery of nutrients is essential for repairing the microtears caused by training and rebuilding stronger muscle fibers. Improved blood flow also helps ‘flush out’ waste products like lactic acid + carbon dioxide. 

Staying active on rest days also enhances nutrient partitioning – improved use of nutrients in your diet. I like to think of it as you ‘priming’ your body to use food more efficiently. Light activity boosts insulin sensitivity, which is crucial for shuttling glucose and amino acids into muscle cells. This is especially important during bulking phases when you’re eating more calories. Insulin resistance in the muscles limits progress. 

Light movement also helps regulate your metabolism and helps manage appetite. You will also experience less swings in hunger due to stabilised blood glucose levels.

15. Train every muscle with the same volume

As mentioned before in myth 5, most people have a mix of fast-twitch (type 2) and slow-twitch (type 1) fibers, but the ratio varies depending on the individual – and even between muscle groups. Calves are notoriously a ‘stubborn muscle’ which may be due to it being slow-twitch dominant. A famous example of high volume calve training is Arnolds 6 day a week calve training. According to muscle magazines, after training with his idol Reg Park, Arnold began training his calves which had famously been a weak point in the past 6 days a week, and as we know they eventually became a strong point in his physique. 

It’s not just about fibre type though. Factors like muscle size, recovery capacity, and workload tolerance also play huge roles in determining how much volume each muscle group needs. 

16. Deadlifts will make your waist bigger

The spinal erectors are muscles which run along the length of your back, and are ‘activated’ during deadlifts. As you get stronger and lift heavier weights, these muscles will grow, but they are on your back and thus don’t contribute to your waistline. Your abdominal and obliques are ‘activated’ during deadlifts to counter the pull from the spinal erectors, but something people fail to consider is that while it is technically ‘activate’ doesn’t necessarily mean the mechanical tension placed on the muscle is significant enough to cause muscular hypertrophy. Golden era guys famously did a high number of deadlift sets each week, and clearly had much smaller waists compared to guys in the modern era. The concern about waist size in modern times is in my opinion likely due to different dietary and pharmaceutical choices.

The potential for deadlifts (and squats) to grow oblique muscles is largely exaggerated and wont grow 99% of peoples waistlines.

17. Rep list: 1-5 for strength, 6-12 for muscle, >12 for endurance

When you first got into lifting and health you probably saw a rep list saying; 1-5 for strength, 6-12 for muscle, >12 for endurance. But is this really true? Turns out there is some truth to it but for the most part it is a myth. Strength athletes without a doubt benefit a lot from sticking between 5 or less reps, however for hypertrophy as long as its taken close to failure 5-30 reps seems to recruit similar amounts of muscle growth. However there are some nuances:

5-10 reps: Great for hypertrophy for those with faster twitch fibres. Similar strength gains as 1-5 reps, and probably the keyzone for ‘powerbuilders’.

10-20 reps: More than likely the best hypertrophy range for the general population. Recruits all growth pathways, but as significant strength improvements.

20-30 reps: Great hypertrophy rep range for people with slow twitch fibers, and for those looking for joint-friendly training. 

Determining which rep range balances your desired goals, and genetics is key for good progress.

18. Heavy weights/low reps = bulky and;
19. Light weights/high reps = toned

People often refer to ‘bulky’ and ‘toned’ as opposing appearances of the muscle, but both refer to how well the muscle is defined (is striations and vascularity is visible). However the rep ranges you chose to primarily engage in has a negligible effect on muscle definition. Muscle definition is influenced by three main factors; the amount of subcutaneous fat covering it (can be improved by losing body fat, or manipulating estrogen levels), the size of the muscle, and fluid retention. 

As discussed above in point 17, rep ranges of 5-30 recruit essentially the same amount of muscle growth amongst the general population, so it’s nonsensical that one lifting style will lead to vastly different physiques. 

20. Fats/Carbs are ‘bad’ for you

The idea that either carbs or fats are inherently bad for you is a myth still prevalent in all health and fitness communities, even after an unimaginable amount of contradictory evidence. This myth unfortunately oversimplifies how nutrition actually works. Both macronutrients are essential for your body to function, and villianisim of either misses the bigger picture. 

The real problem isn’t carbs themselves; its just that carbs tend to be in a refined/processes form (candy, soda, cereals), leading to spikes in blood glucose and problems with insulin resistance when eaten in excess. Keep in mind its possible to maintain your health and still enjoy these refined foods when kept to a minimum. Its recommended to seek personalised care to help reduce how much refined food you eat – see intelligentpersonaltraining.com

While fats are undeniably calorie-dense (9 kcal/g compared to 4 kcal/g for protein and carbs), they’re not inherently ‘bad’ unless you’re consistently overeating without balancing your intake. They serve a large variety of roles in the body, particularly natural hormone production which is extremely important in bodybuilding. 

21. Soy products cause an estrogen increase

In 2021, researchers conducted a meta-analysis on whether soy products (dietary soy) result in increases in estrogen or lowering of testosterone in men. For those unaware, a meta-analysis is the high quality source of scientific data and ranks at the top of the scientific hierarchy of evidence. This is because they combine data from multiple studies of high quality randomised placebo-controlled clinical trials, providing a broader picture, reducing bias, and increasing statistical power.

The researchers concluded ‘no significant effects of soy protein or isoflavone intake on any of the outcomes measured were found’, and the outcome measures were free and total Testosterone, and estrogen levels (Estradiol/E2 and Estrone/E1) . 

All other evidence that showed an increase in estrogen were case reports and low quality scientific studies.

22. Vegan/vegetarian diets stunt muscle growth

While vegan and vegetarian diets aren’t exactly optimal for muscle growth because of challenges like lower protein quality (low bioavailability), studies consistently show no significant differences in muscle growth between these diets and omnivorous ones when total protein intake and amino acid profiles are matched. The choice to be a vegan/vegetarian is often made by a person because of their ethical views (whether or not it is ‘ethical’ is irrelevant to this discussion, but there are many good resources online to decide whether or not you consider this diet to be aligned with you ethics), and for the most part is a personal preference that they’ve made regardless of its impact on muscle growth. However for vegan/vegetarian readers, rest assured it is very possible to put on the same levels of muscle mass relative to other diets, and the only limitation it may have is if you’re an aspiring pro bodybuilder. For the average gym-goer this is clearly a myth. 

23. If you eat more than 30g of protein in a meal, your body can’t absorb it

A review paper on this subject titled, ‘How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution’, reviewed all the scientific literature on this topic and concluded:

‘The collective body of evidence indicates that total daily protein intake for the goal of maximizing resistance training-induced gains in muscle mass and strength is approximately 1.6 g/kg, at least in non-dieting (eucaloric or hypercaloric) conditions’.

For a 100kg person that is upwards of 160g of protein per meal, in non-dieting conditions, which is >5x what the myth states for a 100kg person. Even this conclusion, the researchers acknowledge, is not ‘ironclad’ and speculate they believe even more grams of protein per meal can be properly absorbed, indicating that their conclusion may have been conservative. 

24. Lifting weights stunt your growth

You likely heard this one from your mother as you were growing up. A review article from 2006 titled ‘Weight training in youth-growth, maturation, and safety: an evidence-based review’, reviewed all the evidence on this topic and concluded supervised resistance training did not impact growth and maturation in pre-pubescent and early-pubescent youth. 

The only nuance to this was heavy maximal lifting could stunt growth, but this was due to its association with injuries which were the cause of the stunting, not the action of weightlifting itself. 

25. Train like x bodybuilder to look like x

Sure you can take training tips and learn valuable insights into how the professionals train which may aid your progress, but following bodybuilders advice blindly is nonsensical. 

A classic one is if x bodybuilder has a particularly large muscle group, you need to train that muscle group like x bodybuilder. This approach to training fails to consider a large number of factors:

Every person has different genetics – muscle insertions, body fat distributions, and fibre type ratios per muscle group – that affect which muscle group is their ‘strong point’.

They are likely using gear, whereas you are likely not. Even if you are on gear, they are likely using different compounds at different amounts, and have a professionally tailored schedule for each cycle to maximise outcomes. 

Away from science, trying to look like someone else is impossible, and a fool’s errand.

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