LAST UPDATED: April 19th, 2022
It amazes me how people who weight lifted once or twice think they know everything about bodybuilding, diet, supplements, and health risks.
I appreciate experienced and successful guys whose look proves they know a thing or two about bodybuilding and their advice is valuable.
Nevertheless, most theories and myths come from inexperienced folks and they can easily misguide you.
That’s why I decided to write about the top bodybuilding myths and to explain in detail some claims.
10 Biggest Bodybuilding Myths Debunked:
Myth #1 – Exhausting workout for better results
The truth is you should adjust your workout to the goals you want to achieve.
If your goal is strength then you should do 1-7 reps per set.
And if your goal is muscle mass, do 8-12 reps per set because that boosts muscle growth.
Generally speaking, you can get the best results if you vary the number of reps since that way you force your body to progress.
Read how many sets and reps you should do depending on your goals here.
Myth #2 – Work out until muscle failure
It’s not a good workout until a muscle can no longer contract concentrically.
Well, that’s not quite right.
It’s doubtable that working out until muscle failure can be effective.
Although it can be helpful to do sets until muscle failure, that’s not a good way to work out, especially if you want to increase your strength.
On the other hand, to increase muscle mass this kind of exercising occasionally can be useful since it helps to release HGH.
Myth #3 – You should do cardio before weightlifting
It’s very common to see guys at the gym doing cardio before weightlifting.
For example, most beginners start a workout on a treadmill.
That’s not good.
You should first weightlift and then at the end of the workout to do cardio.
When you weightlift the level of hormones increases and that stimulates muscle growth.
Cardio, on the other hand, helps to burn fats and calories more easily, and that makes cardio and weightlifting a great combination.
So, you should do cardio after weightlifting if you want to lose fat and increase lean muscles.
Myth #4 – If your muscles are sore work out even more
Definitely, one of the most common bodybuilding myths.
It happens to all of us, the pain we feel after an intense workout that can last even a few days.
When the pain increases many guys try everything to stop it, even to repeat the workout for the same muscle group.
Sorry, guys, that won’t make the pain go away.
Muscle soreness is a good sign, in fact.
It means your muscles are recovering, growing, and you hit the right muscle group. (1)
Besides, studies show that people who experience muscle soreness even for 2 days have lower levels of cortisol (stress hormone).
All of that indicates that during that time your muscles grow and you shouldn’t work out while they recover for at least 48 hours.
In other words, avoid working out the same muscle groups for at least 2 days when your muscles are sore if you want to increase them.
You can read more about sore muscles here.
Myth #5 – You shouldn’t stretch before weightlifting
Another common myth.
People usually neglect stretching exercises and pay more attention to strength workouts.
But, stretching is very important.
First, you increase flexibility.
And the more flexible you are, your muscles are more elastic and your joints are more mobile.
When your joints are more elastic you avoid damaging them.
So, that decreases the risk of injuries and prevents bone diseases.
Second, stretching improves the blood flow in your muscles and it speeds up your metabolism.
Moreover, that affects the inflow of oxygen and nutrients in the muscles and it speeds up the recovery of your muscles after exercising.
Stretching reduces tension, muscle pain, cramps, fatigue, and injuries.
You can read more about stretching here.
Myth #6 – Fats are bad
Let’s bust some food myths now.
Many people believe that fats are bad so bodybuilders usually avoid them.
But, you need to know that there are 2 types of fats.
Saturated fats are really bad and they increase the fat tissue.
Unsaturated fats are good and they should be 10% of the total amount of food you intake.
Olive oil, avocado, hazelnuts, almonds, fresh fish are unsaturated fats and they are high in omega 3 fatty acids.
Also, these ingredients increase the levels of testosterone and your immune system. (2)
Myth #7 – You should eat only during the day
Many diets are based on the belief that you should avoid eating at night.
This isn’t entirely true since if you want to build muscles you should eat during the day and night.
But, if you want to lose weight, then stay away from the fridge in the evening.
When you sleep your body shifts into a different mode.
It burns carbs during the day and it collects proteins and turns them into fuel at night.
If you don’t have enough proteins your body turns muscles into fuel, and you don’t want that.
For example, guys who drank a protein shake or a smoothie before sleeping had better results of muscle growth compared to guys who skipped this meal during a period of 8 weeks.
In my opinion, it’s more important to drink a protein shake before sleeping than during the day.
Read more about the best muscle building smoothies here.
Myth #8 – Always avoid carbs
No matter what your goal and diet is, you hear the same thing- carbs are bad and stay away from them.
They are bad for your teeth, increase the chances of getting diabetes, fat layers and so on.
However, it’s recommended to intake carbs after a workout.
They go fast into your blood and they help your muscles to get new fuel as soon as possible.
But you need to intake good carbs, not sodas and sweets.
Read more about proper nutrition before and after a workout here.
Myth #9 – You shouldn’t intake too much protein
One of the most common myths regarding diet is that you shouldn’t intake more than 30gr of protein per day because your body can use only that.
This is inaccurate.
The human body is very effective in absorbing nutrients and proteins aren’t an exception.
You mainly absorb all the proteins you eat.
So, you can increase protein intake – that will help your muscles to grow.
Myth #10 – First you need to lose fat and then build muscle
Actually, you can do these 2 things together.
Avoid these things while you are on your diet regime:
- Low-protein diet
- Bad training
- Rigorous diet
- Little food before and after a workout
Instead, do this:
- Low-carb diet
- Balanced weightlifting and cardio
- Eat high-protein foods
So the most common bodybuilding myths are:
- Exhausting workout for better results – No! adjust your workout to the goals you want to achieve
- Work out until muscle failure – It’s doubtable that working out until muscle failure can be effective
- You should do cardio before weightlifting – You should first weightlift and then at the end of the workout to do cardio
- If your muscles are sore work out even more – Don’t do that unless you want to get injured
- You shouldn’t stretch before weightlifting – Always stretch before working out
- Fats are bad – Unsaturated fats are good and they should be 10% of the total amount of food you intake
- You should eat only during the day – In my opinion, it’s more important to drink a protein shake before sleeping than during the day
- Always avoid carbs – You need to intake good carbs, not sodas and sweets
- You shouldn’t intake too much protein – You can increase protein intake – that will help your muscles to grow
- First you need to lose fat and then build muscle – You can do these 2 things together
If you want to read more about natural supplements that helped me to grow my muscles (not a myth), click on the link below:
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.