5 Strength Training Myths That Need to Die
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Myth 5: Strength Training Makes Women Big and Bulky Caiaimage / Sam Edwards / Getty Images This is another popular myth that persists despite the fact that women typically don’t have the number of hormones (namely, testosterone) necessary to build huge muscles.MYTH #4: Deadlifts are awesome for building full-body strength, and deadlifting incorrectly can certainly put your lower back at risk. But just like squats, if you focus on proper technique and always use an appropriate amount of weight, they’re perfectly safe. Again, deadlifts are all about proper form.
But did you know, strength training is an important aspect of workout routines. It is important to incorporate strength training into your exercise regime, and not simply rely on cardio. But if you are still not convinced by the benefits of strength training, it could be due to these seven myths.Myth: You’ll Get Bulky Strength training is often associated with beefy bodybuilders, but you won’t automatically turn into the Hulk by stepping into the weight room. “Misinformation and.
Rather, I would like to debunk the limiting beliefs around strength training that may be stunting your progress to becoming a better climber. MYTH #1: Lifting Heavy will Make you HUGE First of all, if you’re a woman, no matter how much you lift and eat, you are not going to gain lean muscle at the same rate as your male counterparts.Strength training for runners myth 1: Strength training is only for body builders.
Not true. The goal of strength training is to prevent injury. Lifelong runners want to avoid deteriorating their joints, back and hips so there doesn’t come a day where they can’t run anymore.
Fitness myths debunked — and what you should do instead From weight training to fat burning, it’s time to reconsider some long-held beliefs about exercise. Peta Bee.So let’s break down the science to debunk this weightlifting myth: Strength training leads to micro-tears in muscle fibers.
Your body responds by repairing the muscle tissue, increasing the size of cells, and adding new ones.Here are 10 strength-training myths that could be holding you back from your fitness goals. 73% of African Americans said they did not have emergency funds to.The truth about these common myths will help you sweat better and slim down faster. ‘Bout time we separate fact vs. fiction Learn how to effectively do cardio for weight loss, as well as incorporate strength training, healthy eating, and more to reach your weight loss goals.There are plenty of female strength training myths we accept as gospel but are simply not true.
At all. For example, ‘strength-training will turn you into a she-hulk,’ ‘sit-ups equal ripped abs,’ and ‘cardio burns the most calories’, are undoubtedly misconceptions we buy into.Strength training, on the other hand, will rev your metabolic engine for hours after the workout is over. Plus, weightlifting helps you change your physique, so it is far better for working on your trouble spots.
Myth 2: Warm-Ups and Cool-Downs Are Good, but Optional Make a warm-up and cool-down mandatory parts of your workout.Weightlifting Will Damage Your Joints. This is probably one of the most common strength training myths. According to one study, people who suffer from joint discomfort in their knees actually saw a reduction in that discomfort after performing weight-bearing exercises.7 Strength Training Myths Debunked. Weight training or lifting weights is one type of strength training.
There are many reasons strength training is good for your health. It makes your bones stronger, not just your muscles, and also can help with flexibility in certain instances.Myth: Weightlifting is bad for the joints.
It’s a common misconception that weightlifting puts a harmful load on the joints. But a study published the Journal of Rheumatology found when people suffering from knee joint pain performed weight bearing exercises, they experienced a 43 percent reduction in pain after four months.
List of related literature:
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| from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body |
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| from Science and Practice of Strength Training |
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| from Critical Pedagogy and the Everyday Classroom |
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| from Muscletown USA: Bob Hoffman and the Manly Culture of York Barbell |
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| from Sports Science Handbook: A-H |
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| from Kinesiology of the Musculoskeletal System E-Book: Foundations for Rehabilitation |
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| from Running Rewired: Reinvent Your Run for Stability, Strength, and Speed |
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| from Human Motor Development: A Lifespan Approach |
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| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications |
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| from The Time-Saver’s Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results |
69 comments
Thank you for talking about this. I always thought the key issues you mentioned were myths but so many friends were fanatics on fitness and not thinking clearly. Q. Have you done a video on fitness fanatics ‘training’ six days a week and then trying to come up with an excuse why they can’t attend a more rewarding PT sessions?
Yoo i been doing rack pull +power shrug combo where you pull the bar from rack position up and shrug (from massive iron steve shaws program-check out his channel he is legit) and my traps are so fucking sore man kinda regret not starting rack pulls earlier bc u said in q&a start rack pulls only if u can deadlift 315 but i disagree, i think rack pulls can be done at any level
1:10 WTF I’m just shitting here in one of the gym cubicles listening to this video and this scared the shit out me (no pun intended)
I think it’s a myth that carbs are unhealthy. The logic is that they turn into fat due to the sugar in them. In reality, like everything else, carbs are fine in moderation and don’t defy the rules of thermodynamics. If you are eating fewer calories than your maitnence level, the macros don’t have a serious effect on weight gain and you actually lose weight because your body will use whatever it can as an energy source and as a result, the body loses weight in order to maintain itself.
The main reason why carbs are actually bad is because there are a lot of junk foods full of calories and sugar that are really easy to eat a lot of, so naturally when people don’t watch what they are eating (such as eating doughnuts, 300 calorie pizza slices, muffins) they will take more than just one and over eat. they will go above their maitnence level and get fat. The reason why some people get really healthy from cutting out carbs is because they are removing a lot of the stuff they are addicted to.
This is definitely one of the best if not THE best video I’ve seen on YouTube! So many truths more people need to realise!
How many planks do you recommend doing? Times per week/ time?
Spot on with debunking these fitness myths. The elaboration of the first myth however, is a bit incomplete. What you’re talking about with regards to losing fat and building muscle is possible for individuals who have just started lifting weights for up to 18 months (its either 12-18 months according to the studies I’ve read). Once you’ve been lifting regularly for that much time, it is going to get rather difficult to lose fat WHILE you’re building muscle. Most studies have shown that cutting fat while hanging on to muscle is far easier to do than build muscle while keeping fat levels consistent. However, unless an intermediate or experienced lifter is on steroids, it is virtually impossible to lose fat WHILE building muscle at the same time for these group of people.
I had dream last night that jeff lives with me my house, he is telling me all this LIVE. And i was like a fan to him, hahaha
Thank u Jeff. You are a gold of Fitness industry.
What, i burn 1000 kcal on a ten k, how did you get 2 hours and 10 minutes��
Jeff: Puking doesn’t necessarily mean you’re working harder because of these anatomical reasons.
Other fitness guys: JUST PUUUUUUUUKKKEEEE!!!!!
Your genetics determine…. Have you seen the son of Arnold, go look him up lol
Hey salut mec just wanted to say I started watching your video a few weeks ago, I’m 189 cm for 84 kg ( my goal is to be at 90 kg and I am a big fan of looking big than being shred. Greeting from France 😉
In the natural world kingdom of athletes nutrition and body weight training/performance…………. minimum weight training and constantly changes will give greater results (American Oxygen).
Whenever I workout, the floor looks like it is watered for cleaning
The worst is number 7 and number 7 and number 7. Why 3. 7’s? Because many doctors still tell you that as you get old it is OK to be out of shape, fat, and sick.
I bought one of his programs once. The program was good but the “meal plan” was a joke.
Older video, still totally relevant. I really like his part on stretching. Old school thoughts were if you didn’t stretch before the game then you were going to get injured. I didn’t know better back then. However, the scientific studies have been done and prove he is 100% correct. Warming up and getting blood flowing to your muscles prevents injuries. With that being said, a solid and consistent stretching routine should be employed. If you have better flexibility then when you get tackled and bent outta shape on the football field you might just avoid injury if your muscles can take the torque and he stretch. Flexibility can increase your performance. Stretching before an event or workout isn’t going to do much for you and the data shows that.
Always love Jeffs Rants! Love the Passion and the no B/S makes for great motivation! Thanks Jeff!
According to my coach (Greg), I can only listen to people with high hair, sorry man
I still wear my boot camp uniform from 30 years ago No one in my gym believes I’m 50 and I’m honestly in the best shape of my life! I’m 5’8” 185lbs I’ve never taken steroids or HGH I do take protein cycle creatine & ashwaghanda I feel better then when I was in my 20’s I do follow some of JEFF’s advices the key for me is cooking your own food. There’s no limit if someone can convince you that you’re too old to build muscle than you may want to start working on your own mind strengthening first. I do have to warm up a lot more than when I was younger but that’s about it
I love the #7 myth that Jeff debunked because I am 50 years old and I stopped training for over 4 or more years layoff and I gotta say I just started training again and my desire and drive for the gym is stronger than ever now than it was in my younger years and I am gaining back the muscle that atrophied and putting on new muscle so it just proves that it is never to late. You rock Jeff keep making those awesome video’s
I really liked your debunking point on muscle fibre type! Would love to see you make an in-depth video on this topic and maybe go into the genetic background implications <3
I have been doing a lot of Olympic weightlifting and my traps have been growing like crazy!
What about this myth: counting calories burned while lifting weights
I’m more focused on building strength and speed. Not getting bigger but lean and healthy, internally healthy.
another myth or at least in my case is that you cant build muscle with low test mnumbers are t-3 128thyroxine free 1.25 tsh 3rd gen 1.140 testosterone 409 sex hormone binding 48.48 test free 6.3 test % free1.54 and im 52 and my muscles appear to be responding normally to workouts i put on 15 lbs muscle with this level so?????? i feel its because ive never taken caffiene i dont drink only drank as teen matbe 5 times a year neve ever put alcohol in my fridge havnt had any since age 18 i dont and have never smoked and eat a well balanced diet til last yr doc said go on low fat diet because of cholesterol level big mistake that was it made me put on a stomach fat now ive got to work that shit off and guess what triglycerides were higher now im on hi fat moderate protein no sugar corn syrup or bread and slowley getting my physic back to hell with doctors they got theyre heads up theyre asses
What would I do without you? Hehe. You explain everything so completely. I often use your videos to show my horsemanship clients for better explanations & what to do for them & their horse. Build horse muscle & balance with the same concepts.
The way to get a six pack, is go to walmart, and get a six pack.
o.0
point 3 about cardio when jeff said can not out run fat, this came to my mind
belly going to get you
https://www.youtube.com/watch?v=wHlvKQwZFSI
Also did 10×5 deadlifts today and got so many dirty looks for hogging the power rack. I need a new gym.
The conv deadlift, bench, squat, ohp were once unconventional:)
Nothing wrong with a bacon double cheeseburger if it’s real cheese and there’s no bun.
Run three times, Calisthenics three times a week
For 60 years and die
fitness myth: guys in their 20s who have never been fat, relate to you and your struggles
Alex keeps flaunting his gear use in the thumbnails lol…looking solid dude
I think people get into the MINDSET that anything that isn’t a cookie cutter program or typical bro “programming” is suddenly unconventional. But as you imply, training is individualized for both the end goal (such as training the Big 3 for powerlifting specificity) and personal response to training (like the Ant training 10×10 on deadlift since it works for him). Also, an exercise can have transference to sport (like neck training for fighters) without being specific to that sport or activity.
If you have the knowledge about general training methods and your own body, you can pretty much train however you want.
alex, you still do meditation?, can you please make a video about it?, i am seriously thinking on doing that
“Cursed with skinny wrists”…there is some limitation on how big one can get based on this all other factors being equal right?.because Jeff is definitely swole, yet still has a somewhat slender build. I think that look is more appealing anyway so I am happy to be cursed as well!
I remember when I first started really lifting weights, I had 35lb dumbbells, and 60lb dumbbells. I could curl the 35s for a couple reps, but not the 60s at all. So I decided my goal would be to curl the 60s. I would strain and struggle and lift them up as high as I could and count the time I was straining with them until I got 30 total seconds of stain time. Then I would grab the 35s and do as many reps as I could in one set without using too much back or throwing them up. Eventually, I got to the point I could curl the 60s, and since I only had the dumbells, I just worked on how many reps I could do with 60lbs, eventually being able to get them for 2 sets of 15. Although I have decent sized triceps, my biceps and forearms are massive from the amount of strength I built in them and they definitely make my arms look alot bigger than other guys my age in my gym. (Most people in my gym in general actually)
Now that you have switched over to being plant based, will you revise your book on nutrition? Is this a permanent change?
Can’t get a six pack eating twinkies all day long…challenge accepted ��
Fantastic video and I like your explanations for debunking and how straightforward it is
Whey protein works for me, but the ones I use have only 2 ingredients: whey protein (concentrate or isolate) and lecithin. It’s actually an expense-reducing source of protein. The stuff thats full of “flavors” and fillers is expensive. The unadulterated stuff is cheap, and it tastes like… wait for it… milk. I don’t think of it as a supplement, I just think of it as a convenient, inexpensive food that’s part of my protein intake.
Hey James, any suggestions to boost energy mid workout? This is after taking a pre. I looked at intra supplements, but my BS alarm was going off.
Add-on to #5. In the 70’s and 80’s, our coaches withheld water to toughen us up. If we were thirsty during 3-a-days when it was a sunny 95 degree day, we could take a handful of salt tablets.
You know, with how old this video is, I thought’d it be mostly stuff I’d heard of before…. but actually, this was really informative! I didn’t really believe most of those myths, but I didn’t know a lot of the information presented refuting them either.
The key is neither pre nor post. I eat some steak, mid set around rep #5.
Hey Alex. It’s pretty clear you dislike body part splits for drug free lifters. What do you think of Jeff Nippard’s way of training? He trains in a modified bro split where 85% of total volume is hit on one day and 15% in other day split. Like Back and Deadlift, Chest, Leg and Pulldown, Arms and Close Grip Bench.
Ive done 6 before, Not something someone should do, first time i overtrained i couldnt open my arms fully for nearly 2 weeks.. And it hurt.. A lot..
i also overtrained my abs, lets just say it wasnt nice..
I agree that any lifter should open the mind and try different things. But making up exercises is just stupid. Like that Jon Andersen dude. He doesnt even look like he lifts, because he doesnt
4 knee surgeries and squatting 340lbs currently! Love this video!!
With the stretching you say not to do it before getting under a squat rack what about boxing training
How could anyone put thumbs down to a free training video duche bags.
If you haven’t yet, you should roast “alpha” and how it doesn’t exist.
Also isagenix can go f itself.
I’m a simple man. I see a new Alphadestiny video…
and I forget how to read
Hey James, thanks for this video. One protocol that I believe is a MYTH is the one that is based on ice baths or cold showers for WEIGHT LOSS. I had been doing this (on and off) for the past few years and never found it to be an effective weight loss strategy. It’s logical in the respect that shivering would burn more calories and brown fat is more anabolic than white fat, but I’ve never seen my scale move because of it and it can be TORTUROUS. Thanks again.
Agreed with everything bar 6,ever since i started doing 5-6 day workouts a week i’ve seen better results than doin 3 days a week
Jeff please! Dont ever train Trump, he might live longer……��
Interestingly, the Hamstrings are one of the most hyper-adaptive muscle groups in the body, and have been documented alternating between type-II dominant and type-I dominant several times over (meaning they can in essence go back and forth.)
On hit training… When I was able to train I personally found short to no rest sessions of 20-25 minutes the best for strength and endurance. I trained traditionally in the power lifting exercises for my first few years but switching to calisthenics was amazing. There is a book by this mad man called convict conditioning and it’s all body weight related. As someone with a lot of injuries and easy weight gain have to say that was the most effective for continued strength and endurance gains. Love your vids tho dude they’re insanely well done. Inspiring.
Really useful video, did you do this page too??
http://www.gymshock.com/top-5-powerlifting-myths/
Can someone help me please? In short, used to be a bodybuilder, hurt my shoulders, got fat, got unhealthy, now back in the gym. BUT I’ve been going on the treadmill / elliptical to get fit, but my heart rate goes up to about 180bpm very quickly. I’m 32. Similar people are only hitting about 120bpm doing the same exercise!! What is the best way to get fitter, doing a long steady workout on the elliptical OR doing short bursts of high intensity? Thanks.
That music is distracting me from what you are saying (and is a little silly)
Aw man!! Such great tips!! I have always been worried about overextension in my knees and causing injury with squats. Never had a knee injury before. So…a squatting I will go!!! Thanks J ����
B-But Doctor Philbert Matthews said I should shrug slow and controlled with 40 pounds!
V Shred never got through enough of your videos to have listened here
I would really appreciate if you could do a video on protein recycling via autophagy that occurs when fasting and how this innate protein recovery/recycling mechanism in the body modifies the standard advice of ‘1 gram protein per half kilo body weight’.