Here is a great article from my friend Ben Pakulski, one of the
creators of , regarding the 20 DUMBEST things
that bodybuilders say! I LOVE IT because it crushes a lot of myths
and “bro science” that you hear out there.
By the way, to me a “bodybuilder” is not necessarily someone who
competes in bodybuilding shows but instead just someone who uses
weight training and nutrition to build muscle and lose fat. So if you are
a 67 year old grandma who wants to gain muscle and lose fat, that makes
you a bodybuilder.
With that said, here is the article from Ben.
PLEASE pass this around, print it, click LIKE, paste it on your refrigerator, and
even frame it at the gym. A lot of people can really use this information!
The 20 DUMBEST Things Ever Said By “Bodybuilders”
By IFBB Pro Ben Pakulski creator of Hypertrophy Max
1) Chicken, egg whites, rice, and rice cakes ONLY…..If you want to get shredded.
PLEASE DO NOT do this! Your body needs micro nutrients and vitamins.
I know of so many aspiring bodybuilders and people that just want to better
their physique that hire people who tell them to follow this diet. FIRE THEM!
2) Fats make you fat.
Fats are essential for countless essential body processes. All fats are good
(trans fats excluded) in some proper ratio. Rotate your fat sources and watch
your libido and test levels skyrocket. I’m just saying…
3) You’ve gotta lift heavy to grow
C’mon people! If you’ve ever read anything I’ve written you know this is not
true. You’ve got to lift properly, and maximize tension to grow! Don’t worry,
its easier than it sounds once you get it. In fact, MAX-TENSION is the name
of Phase 1 and we’re shipping it to your front door — on your terms — until
4) A calorie is a calorie (all calories are created equal)
Sounds like meathead math to me! Even when trying to get as big as possible,
the WORST thing you can do is eat indiscriminately. This will set you up for
insulin resistance and LESS muscle growth. I can’t believe all the kids
brainwashed into thinking pop tarts are okay!
5) I’m trying to work my “tie ins”
I still laugh when I read this. What the heck is a “tie in”.
There is NO SUCH THING people. A muscle is a muscle,
and its structure is what it is. Where two
muscles tie together is simply where two muscles tie together. You CANT
train that. You can certainly train a muscles ENTIRE length, but not the
space between two muscles.
6) I’m training to stretch my fascia.
Ummm, FASCIA DOES NOT STRETCH! 100% proven fact that fascia has
the tensile strength of STEEL. It may expand, much like muscle does when
it gets warm, and become more pliable, but as soon as it cools its right back
to where it started. Fascia grows in much the same way muscle does. You
may break fascial adhesions which gives the illusion of expansion or greater
range (this is a great thing!) but unfortunately its not stretching to allow for
muscle growth peeps. Volumize your muscle via training and fascia will see
a need to adapt and expand or grow.
7) Narrow grip T-Bar rows work my inner back
A-mazing! NO-IT-DOES-NOT! Narrow grip on back simply impedes ranges and
forces you to use greater internal rotation of the shoulder joint (rotator muscles)
8- I don’t want to “overtrain”
Listen, an hour or two 5 days a week IS NOT overtraining…EVER…PERIOD. Unless
you don’t eat, and don’t sleep…in which case overtraining is the least of your worries.
9) Low intensity cardio is best for fat burning
Hopefully, by now, most of you know that this is a big load of BS and that low intensity
cardio does in fact burn a greater percentage of overall fat WHILE doing the exercise
but does NOTHING for your BMR (basal metabolic rate) aka calorie burning
for the rest of the day.
10) Fasted cardio burns more fat
NOPE! Never been proven. Ever. In fact, it has been showen that cardio (or any exercise
for that matter) done after consuming calories has a greater thermogenic effect.
(more calories burned)
[Hugo's note: There is a lot of debate with this one actually. I've always done
my cardio on empty stomach for my contests with great results.]
11) Preacher curls work my lower bicep
Oh boy! Weve ALL done this at some point. Myself included. But thankfully I know better
now. As much as it would nice to work my lower bicep or lengthen my bicep, preacher
curls do not do this, and either do any exercises. They may overload the lower portion
of the strength curve, thereby making you stronger in that part of the range giving you
the misconception that youre lengthening your bicep. In reality, youre just getting
overall thickness to your bicep.
12) Close grip bench works my inner chest
Or ANY exercise for that matter…you CAN NOT work your “inner chest”. I actually had
a fight with another pro about this. To improve development of your inner chest it is
simply necessary to fully shorten your pec muscles. Much like a bicep curl “for peak”
forces your muscle to be fully shortened and thereby grow upward, same idea for inner chest.
13) I must touch the floor on stiff leg deadlift for a full range and maximum stretch in my hammies.
Cool you can touch your toes. That doesn’t mean that youre getting a greater range in your hamstrings.
It often means that you are achieving a greater range via putting your spine in a compromised position. Go only as far as your hamstrings flexibility will allow.
14) When you stop working out, does all that muscle turn to fat?
Clearly every bodybuilder that stops training will turn to a massive fat slob. All that
muscle has to go somewhere right? Well, no. Fat and muscle are two completely
different entities. Its like turning chicken breasts into donuts. Although it might be
cool, I don’t see it being likely anytime soon unless you can track down Doc Brown
and his flying Delorean.
15) Saturated fat is bad
Actually, saturated fat has never been shown to have any correlation with all the
negative things the media might have you believe. Heart disease etc. When it does
become bad is when its combined with sugars! Saturated fat on its own
actually have many great positive benefits in the body. Hormone production etc.
[Hugo's Note: The Key here is to just get a small amount from natural sources like
whole eggs, for example. Don't take this as permission to go to the nearest fast food
joint and load up on bad fats as that is NOT what Ben means here. Sorry ].
16) Taking glutamine and Whey protein together is bad. They compete.
In fact they can help with increased protein synthesis when combined. In fact
glutamine improves immune function and immune function is an indicator of
strength. Weak immune system = weak muscles.
17) I’m going to diet and lose bodyfat before I start weight training
Ok, maybe not said by a lot of bodybuilders, but I still here this idiocy all the time.
Listen people, Weight training is THE best way to lose body fat and change composition.
Vinny and I can take ANY physique to 10% body fat with weights and diet alone!
[Hugo's Note: SO TRUE! Could not have said it any better! Bravo! ].
18) Can I get a lift off?
If somebody says this before they start, walk away! If you cant lift it on your own,
you have no business lifting that weight. The only exception is some crappy
old shoulder and incline press benches that make you reach 4 feet behind your head to grab the bar. In such cases I remove #18
19) Creatine causes cramping and muscle tears.
Nothing even close to that has ever been shown, but the media loves to tell stories
that sensationalize everything that they put out.
[Hugo's Note: I'll add to this one: "Creatine causes water retention". Sure it does....but it is
INSIDE THE MUSCLE TISSUE which is right where we want it to be! ].
20) I just can’t build my biceps (insert YOUR lagging bodypart here).
YES you can. You just need to learn HOW to do things properly. They might never
be the best in the world, but you can bring up any lagging bodypart to match the
rest of your body with knowledge of proper execution.
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Take care and train hard!