Myth no. 1 – You can Get as Big as a Pro Body Builder without Taking Steroids Though It Will Take you Longer.
False. All professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. You just cannot get that high degree of muscularity, that membrane-like thin skin and the continuing ability to pack on mass despite having poor workout training regimens. But still, that is no reason why a natural bodybuilder must give up. If you use correct state-of-the-art training principles, eat a nutrient-rich diet and get a good amount of rest then almost anyone can make dramatic changes in his / her physique. You may not be able to enter the competitive bodybuilding circuit but you can surely be in the best shape that you have ever been in your life and be the envy of everyone around you!
2. In Order to get Really Big, You Have to Really Pile on the Calories
If you want to get big in terms of lean tissue then a super high calorie intake may not be the right fit for you unless you have a very high metabolic rate so that you burn off those calories instead of depositing them as fat. Of all the factors determining muscle growth, prevention of protein breakdown (anti-catabolism) is the most relevant thing to consider because adding adipose (fat) tissue through constant overfeeding can actually increase pro-teolysis (breakdown).
3. If you eat a low fat diet it does not matter how many calories you consume, you will not get fat.
False again. The truth of the matter is that if your food intake exceeds your daily energy expenditure you will gradually get fatter and fatter. It is true that a diet rich in fat will pack on the pounds quicker for a number of reasons. The most significant reason is that one gram of fat has nine calories as opposed to the four calories per gram that carbs and proteins contain. The large amount of carbs that are contained in most of the weight-gain powders in the market will make you fat very quickly. So always remember that you need to keep in mind your daily calorie expenditure whenever you go on a high-protein or high-carbs diet.
4. The more you work out the bigger you get.
Absolutely false. This is one of the most damaging myths ever. Most of the pro bodybuilders will tell you that the biggest bodybuilding mistake they ever made was to overtrain and this happened even whilst they were on steroids. Imagine then how easy it is for a natural athlete to overtrain?! When you train your muscles too often without allowing for them to recover and heal the result is zero growth and sometimes even losses. Working out hard everyday with high intensity will lead to gross overtraining. A body part that is worked out properly i.e. worked to complete and total muscular failure that has used small and large muscle fibers can take 5 – 10 days to heal. Taking it a step further, even working on a different body part in the next few days might result in overtraining. If you have worked your quads to fiber-tearing failure doing another power workout the next day that involves heavy bench-presses or deadlifts is going to slow down your gains. After a serious leg workout your whole body is preparing to heal and recover from the blow that you have given it. How can you expect your body to heal from an equally brutal exercise session the following day?! Bottomline: You must spend as many days out of the gym as you do in it.
5. The Longer You Workout The Better
It’s just not required to do 20 – 30 sets for a given body part or even 10 sets like many personal trainers would have you believe. In fact research has proven that it is possible to completely fatigue a muscle in just one set, provided that you tax your muscle completely by using as many muscle fibers as possible. This kind of intensity can be achieved by doing drop or break-down sets where you rep out by lowering the weights and continuing to do reps until you can’t do another rep or you have run out of weight. It can also be achieved by doing the maximum amount of reps that you can do on a given workout.
Hope we have helped bust a few myths today. So take it easy pal!