#1: Chicken, egg whites, rice, and rice cakes only…if you want to get shredded.
Please do not do this! Your body needs micronutrients and vitamins. I know of so many aspiring bodybuilders and people who just want to better their physique who hire people who tell them to follow this diet.Fire them!
#2: Close-grip bench works my inner chest.
No exercise for that matter can 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 biceps curl “for peak” forces your muscle to be fully shortened and thereby grow upward, same idea goes for inner chest.
#3: Fats make you fat.
Fats are essential for countless essential body processes. All fats are good (trans fats excluded) in some proper ratio.
#4: 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, it’s easier than it sounds once you get it.
#5: 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.
#6: Preacher curls work my lower biceps.
Oh, boy! We’ve all done this at some point, myself included. But thankfully I know better now. As much as it would be nice to work my lower biceps or lengthen my biceps, preacher curls do not do this, and neither do any other exercises. They may overload the lower portion of the strength curve, thereby making you stronger in that part of the range, giving you the misperception that you’re lengthening your biceps. In reality, you’re just getting overall thickness in your biceps.
#7: I’m trying to work my “tie-ins.”
I still laugh when I read this. What the hell 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 can’t train that. You can certainly train a muscle’s entire length, but not the space between two muscles.
#8: Fasted cardio burns more fat.
Nope! Never been proven. Ever. In fact, it has been shown that cardio (or any exercise) done after consuming calories has a greater thermogenic effect, that is, more calories are burned.
#9: When you stop working out, all that muscle turns to fat.
Clearly, every bodybuilder who 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. It’s 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.
#10: Taking glutamine and whey protein together is bad. They compete.
In fact, they can help with increased protein synthesis when combined.
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