The Truth About Bodybuilding Myths

You might disagree, but hear me out on this; the vast majority of myths
about weight gain are mostly passed down from "gym talk" and so-called
experts who know nothing about the body's workings.

Myths that lead to wasted time, frustration and if are taken blindly as
truth, can really set back your progress in the gym. Don't believe
everything you hear when it comes to exercise and weight gain, do the
research yourself.

Lets take a look at some of the most common weight gain myths:


High repetitions burn fat while low repetitions build muscle.

Progressive overload is needed to make muscles bigger. Meaning that you need
to perform more reps than you did for your last workout for that particular
exercise. If you perform the same amount of reps at each workout nothing
will change on you, also "if the weight doesn't changes on the bar nothing
will change on you" You need to become stronger

Definition has two characteristics, muscle size and a low incidence of body
fat. To reduce body fat you will have to reduce your calories; the high
repetition exercise will burn some calories, but wouldn't it be better to
fast walk to burn these off? Better still; use the low reps to build
muscle, which will elevate your metabolism and burn more calories (less
fat).

Vegetarians can't build muscle.

Yes they can! Strength training with supplementation of soy Protein Isolate
has shown to increase solid bodyweight. Studies have shown that athletic
performance is not impaired by following a meat free diet, and people
strength training and consuming only soy protein isolate as a protein source
were able to gain lean muscle mass.

Strength Training will make you look masculine.

If it is not you're intention to bulk up from strength training you won't.
Putting on muscle is a long hard slow process. Your strength-training regime
coupled with quality food will determine how much you will bulk up. To bulk
up you also require
more food. Women don't produce enough testosterone to allow for muscular
growth as large as men.

By working out you can eat what ever you want to.

Of course you can eat whatever you want, if you don't care how you want to
look. Working out does not give you an open license to consume as many
calories as you want. Although you will burn more calories if you workout
than someone who doesn't, you still need to balance your energy intake with
you energy expenditure.

If you take a week off you will lose most of your gains.

Taking one or two weeks off occasionally will not harm your training. By
taking this time off every eight to ten weeks in between strength training
cycles it has the habit of refreshing you and to heal those small niggling
injuries. By having longer layoffs
you do not actually lose muscle fibres, just volume through not training;
any size loss will be quickly re-gained.

By eating more protein I can build bigger muscles.

Building muscle mass involves two things, progressive overload to stimulate
muscles beyond their normal levels of resistance and eating more calories
than you can burn off. With all the hype about high protein diets lately and
because muscle is made
largely of protein, it's easy to believe that protein is the best fuel for
building muscle. However muscles work on calories that should predominately
be derived from carbohydrates.

If I'm not sore after a workout, I didn't work out hard enough.

Post workout soreness is not an indication of how good the exercise or
strength-training session was for you. The fitter you are at a certain
activity, the less soreness you will experience after. As soon as you change
an exercise, use a heavier weight or do a few more reps you place extra
stress on that body part and this will cause soreness.

Resistance training doesn't burn fat.

Nothing could not be further from the truth. Muscle is a metabolically
active tissue and has a role in increasing the metabolism. The faster
metabolism we have the quicker we can burn fat. Cardio exercise enables us
to burn calories whilst exercising but does little else for fat loss
afterwards.

Weight training enables us to burn calories whilst exercising but also helps
us to burn calories whilst at rest. Weight training encourages muscle growth
and the more lean muscle mass we possess, the more fat we burn though an
increased and elevated metabolism.

No pain no gain.

This is one myth that hangs on and on. Pain is your body signalling that
something is wrong. If you feel real pain during a workout, stop your
workout and rest. To develop muscle and increase endurance you may need to
have a slight level of discomfort, but that's not actual pain.

Taking steroids will make me huge.

Not true, strength training and correct nutrition will grow muscle. Taking
steroids without training will not make you muscular. Most steroids allow
faster muscle growth through greater recovery, while others help increase
strength which
allows for greater stress to be put onto a muscle. Without food to build the
muscle or training to stimulate it nothing will happen. Most of the weight
gain seen
with the use of some steroids is due to water retention and is not actual
muscle.

Strength training won't work your heart.

Wrong! Strength training with short rest periods will increase your
heartbeat well over a hundred beats per minute. For example, performing a
set of breathing
squats and you can be guaranteed that your heart will be working overtime
and that your entire cardiovascular system will be given a great overall
body workout.

Any intensive weightlifting routine that lasts for 20 minutes or more is a
great workout for your heart and the muscles involved.

I can gain muscle and lose fat at the same time.

Wrong. Only a few gifted people with superb genetics and on steroids can
increase muscle size while not putting on body fat. But for the average hard
gainer, they have to increase their muscle mass to its maximum potential and
then cut down their body fat percentage to achieve the desired shape.

In conclusion, simple basic principles that apply to all weight and muscle
gain such as progressive overload, variable frequency of reps and high
intensity workouts are the way to go.
http://www.maximumfitness.com/news.php

"Gary Matthews" <articles@maximumfitness> schreef:

> Taking steroids will make me huge.

> Not true, strength training and correct nutrition will grow muscle. Taking
> steroids without training will not make you muscular.

Haha!

--
Pete

Gary Matthews" <articles@maximumfitness> wrote in message
news:4652bb20$0$4608$61c65585@un-2park-reader-01.sydney.pipenetworks.com.au...
>My name is Gary Matthews. I am a pock faced twat who knows nothing about
>working out, but I sure like to SPAM this newsgroup. Come to my >site and
>learn how to ass rape little boys
>
>

> http://www.ifuckboysintheass.com
>
>

Fuck off SPAMMER!

--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/

In article <4652c167$0$67581$dbd4f001@news.wanadoo.nl>, "Pete"
<phoutstra@wanadoo.nl> wrote:

> "Gary Matthews" <articles@maximumfitness> schreef:
>
> > Taking steroids will make me huge.
>
> > Not true, strength training and correct nutrition will grow muscle. Taking
> > steroids without training will not make you muscular.
>
> Haha!

There was a study that found giving 600mg of T to guys that did nothing
gained more LBM than the group not getting T and working out, but we wont
go there....


>
> --
> Pete

--
Will @ www.BrinkZone.com

"It twas ever thus! " - Mr Natural

On May 22, 5:40 am, "Gary Matthews" <articles@maximumfitness> wrote:
> You might disagree, but hear me out on this; the vast majority of myths
> about weight gain are mostly passed down from "gym talk" and so-called
> experts who know nothing about the body's workings.

I want to say that *NOBODY* knows very much about the body's workings
(in terms of bodybuilding). Too many variables, and not enough large-
scale tests accounting for all those factors. The whole medical/
scientific research "industry" is geared towards "acute problems,"
matters of life and death, generally; sports stuff is not the thing
that will make a company hundreds of millions of dollars.

> Myths that lead to wasted time, frustration and if are taken blindly as
> truth, can really set back your progress in the gym. Don't believe
> everything you hear when it comes to exercise and weight gain, do the
> research yourself.

That's another myth right there: "do the research yourself" -- as if
someone really could, practically speaking, conduct research studies.

Of course, that's taking your words literally: what you mean is, more
strictly speaking, "read up on the research yourself." But here, too,
are very many obstacles -- one really needs training to make real
sense of research reports. For instance, one ought to know basic
statistitcs, for starters (else, how do you know whether the research
sample is large enough for purposes of significance?).

> Lets take a look at some of the most common weight gain myths:
>
> High repetitions burn fat while low repetitions build muscle.
>
> Progressive overload is needed to make muscles bigger. Meaning that you need
> to perform more reps than you did for your last workout for that particular
> exercise. If you perform the same amount of reps at each workout nothing
> will change on you, also "if the weight doesn't changes on the bar nothing
> will change on you" You need to become stronger
>
> Definition has two characteristics, muscle size and a low incidence of body
> fat. To reduce body fat you will have to reduce your calories; the high
> repetition exercise will burn some calories, but wouldn't it be better to
> fast walk to burn these off? Better still; use the low reps to build
> muscle, which will elevate your metabolism and burn more calories (less
> fat).

I agree with you. Fat-burning is first and foremost about genes --
some folks are just meant to be fat, or fatter. But after that,
there's cardio. Lean mass (muscle) is probably only the third biggest
factor.

> Vegetarians can't build muscle.
>
> Yes they can! Strength training with supplementation of soy Protein Isolate
> has shown to increase solid bodyweight. Studies have shown that athletic
> performance is not impaired by following a meat free diet, and people
> strength training and consuming only soy protein isolate as a protein source
> were able to gain lean muscle mass.

Well, Bill Pearl and Albert Beckles are said to be vegetarian -- even
vegan? -- bodybuilders, so I believe you! Of course, I'm still
wondering about what effects any drugs (steroids) they may have taken
may have had....

> Strength Training will make you look masculine.
>
> If it is not you're intention to bulk up from strength training you won't.
> Putting on muscle is a long hard slow process. Your strength-training regime
> coupled with quality food will determine how much you will bulk up. To bulk
> up you also require
> more food. Women don't produce enough testosterone to allow for muscular
> growth as large as men.

That makes sense.

> By working out you can eat what ever you want to.
>
> Of course you can eat whatever you want, if you don't care how you want to
> look. Working out does not give you an open license to consume as many
> calories as you want. Although you will burn more calories if you workout
> than someone who doesn't, you still need to balance your energy intake with
> you energy expenditure.

It all depends on one's goals. If you're just looking to be healthy
-- as opposed to bodybuilding and looking like a he-man -- then all
you need is to workout and not mind your diet. Also, of course, many
athletic teens can eat whatever they want and still look like he-men.

> If you take a week off you will lose most of your gains.
>
> Taking one or two weeks off occasionally will not harm your training. By
> taking this time off every eight to ten weeks in between strength training
> cycles it has the habit of refreshing you and to heal those small niggling
> injuries. By having longer layoffs
> you do not actually lose muscle fibres, just volume through not training;
> any size loss will be quickly re-gained.

I think some study found that some strength is lost within three days
of no exercise. Though I do recommend a week off every month or two
for "psychological" reasons.

> By eating more protein I can build bigger muscles.
>
> Building muscle mass involves two things, progressive overload to stimulate
> muscles beyond their normal levels of resistance and eating more calories
> than you can burn off. With all the hype about high protein diets lately and
> because muscle is made
> largely of protein, it's easy to believe that protein is the best fuel for
> building muscle. However muscles work on calories that should predominately
> be derived from carbohydrates.

Hmm, this is interesting!

I do wonder about the protein hype myself...I had 18" arms just eating
whatever the heck I wanted, junk food included (whole pizza pies,
whole pillow-sacks of potato chips, etc.)...now that I'm down to 17"
from a, what, three-year vacation (ah, love!!), I'm wondering if I
should increase my protein through protein powders....

It'd be great if what you say is true, since it's so easy consuming
all those carbs. I wonder: which is digested quicker, protein or
carbs?

> If I'm not sore after a workout, I didn't work out hard enough.
>
> Post workout soreness is not an indication of how good the exercise or
> strength-training session was for you. The fitter you are at a certain
> activity, the less soreness you will experience after. As soon as you change
> an exercise, use a heavier weight or do a few more reps you place extra
> stress on that body part and this will cause soreness.

I think you're right, but I still enjoy feeling sore from a workout,
imagining new muscles being built (which isn't the case, of course,
but it feels like it).

> Resistance training doesn't burn fat.
>
> Nothing could not be further from the truth. Muscle is a metabolically
> active tissue and has a role in increasing the metabolism. The faster
> metabolism we have the quicker we can burn fat. Cardio exercise enables us
> to burn calories whilst exercising but does little else for fat loss
> afterwards.
>
> Weight training enables us to burn calories whilst exercising but also helps
> us to burn calories whilst at rest. Weight training encourages muscle growth
> and the more lean muscle mass we possess, the more fat we burn though an
> increased and elevated metabolism.

Yes, both are best. I'm still wondering about that whole "lots of
cardio burns lean muscle" notion, though....a real pity, since I
really enjoy a good run afterwards.

> No pain no gain.
>
> This is one myth that hangs on and on. Pain is your body signalling that
> something is wrong. If you feel real pain during a workout, stop your
> workout and rest. To develop muscle and increase endurance you may need to
> have a slight level of discomfort, but that's not actual pain.

Semantics. Saying "discomfort" sounds like a sissy; saying "pain"
sounds like a man.

> Taking steroids will make me huge.
>
> Not true, strength training and correct nutrition will grow muscle. Taking
> steroids without training will not make you muscular. Most steroids allow
> faster muscle growth through greater recovery, while others help increase
> strength which
> allows for greater stress to be put onto a muscle. Without food to build the
> muscle or training to stimulate it nothing will happen. Most of the weight
> gain seen
> with the use of some steroids is due to water retention and is not actual
> muscle.

S'okay; we're talking bodybuilding, usually -- looks. Not my cup of
tea -- unless I somehow know I'm one of the few who would benefit
harmlessly by it.

> Strength training won't work your heart.
>
> Wrong! Strength training with short rest periods will increase your
> heartbeat well over a hundred beats per minute. For example, performing a
> set of breathing
> squats and you can be guaranteed that your heart will be working overtime
> and that your entire cardiovascular system will be given a great overall
> body workout.

Well, I've never had any resistance exercise really work my heart --
until I took up deadlifts! It's like right next to cardio, cardio
without actually being cardio. Man I love that exercise. Too bad I
still have to be so careful, given my disc hernia.

> Any intensive weightlifting routine that lasts for 20 minutes or more is a
> great workout for your heart and the muscles involved.

I think I disagree slightly here. Twenty minutes of cardio is better
for the heart than twenty of weights. Cardio is constant.
Weights...I think even someone using five pound dumbbells can't keep
pumping curls for twenty minutes! But if you rest, well, that's my
point exactly: cardio is constant! In terms of bodybuilding, I would
agree that the deadlift is the king of exercises. but in terms of
general health, I say jogging!

> I can gain muscle and lose fat at the same time.
>
> Wrong. Only a few gifted people with superb genetics and on steroids can
> increase muscle size while not putting on body fat. But for the average hard
> gainer, they have to increase their muscle mass to its maximum potential and
> then cut down their body fat percentage to achieve the desired shape.

Hmm...unless I had that kind of genetics, it was likely due to my
youth. I was famous for pigging out and still having a six-pack (it
was even an eight-pack once!). Now it's just a common four-pack!

> In conclusion, simple basic principles that apply to all weight and muscle
> gain such as progressive overload, variable frequency of reps and high
> intensity workouts are the way to go.http://www.maximumfitness.com/news.php

On May 22, 8:33 am, willbr...@comcast.net (Will Brink) wrote:
> In article <4652c167$0$67581$dbd4f...@news.wanadoo.nl>, "Pete"
>
> <phouts...@wanadoo.nl> wrote:
> > "Gary Matthews" <articles@maximumfitness> schreef:
>
> > > Taking steroids will make me huge.
>
> > > Not true, strength training and correct nutrition will grow muscle. Taking
> > > steroids without training will not make you muscular.
>
> > Haha!
>
> There was a study that found giving 600mg of T to guys that did nothing
> gained more LBM than the group not getting T and working out, but we wont
> go there....
>
>
>
> > --
> > Pete
>
> --
> Will @www.BrinkZone.com
>
> "It twas ever thus! " - Mr Natural

What was the length of the study? Without drugs, it may take months
if not years for many trainees to grow substantial LBM, but I image
the effects of testosterone supplementation (without training) would
be immediate but plateau pretty quickly.

Ken

"Ken" <Omaha8_Beach@yahoo.com> schreef:

>> > > Taking steroids will make me huge.

>> > > Not true, strength training and correct nutrition will grow muscle.
>> > > Taking
>> > > steroids without training will not make you muscular.

>> > Haha!

>> There was a study that found giving 600mg of T to guys that did nothing
>> gained more LBM than the group not getting T and working out, but we wont
>> go there....

> What was the length of the study?

I believe 6 months. But they also had a group taking T AND working out. They
had the best results. Next was the group on T NOT wotking out, and then the
group working out not on T.

Most people with half a brain allready assumed this. Boys in their teens
gain lots of LBM due to increased testosterone.

> Without drugs, it may take months if not years for many trainees to grow
> substantial LBM...

Not true. With the right training and the right food, you will have results
in several weeks.

> but I image
> the effects of testosterone supplementation (without training) would
> be immediate but plateau pretty quickly.

Yes.

But AS combined with the right training and the right food (this simply
means enough protein and calories...) you will have much better results.

And AS have a "linear response curve."

Newbie gains, without steroids that is, also have the tendency to plateau.

--
Pete

Ken" <Omaha8_Beach@yahoo.com> wrote in message
news:1179951124.017239.6490@q75g2000hsh.googlegrou ps.com...
> On May 22, 8:33 am, willbr...@comcast.net (Will Brink) wrote:
>> In article <4652c167$0$67581$dbd4f...@news.wanadoo.nl>, "Pete"
>>
>> <phouts...@wanadoo.nl> wrote:
>> > "Gary Matthews" <articles@maximumfitness> schreef:
>>
>> > > Taking steroids will make me huge.
>>
>> > > Not true, strength training and correct nutrition will grow muscle.
>> > > Taking
>> > > steroids without training will not make you muscular.
>>
>> > Haha!
>>
>> There was a study that found giving 600mg of T to guys that did nothing
>> gained more LBM than the group not getting T and working out, but we wont
>> go there....
>>
>>
>>
>> > --
>> > Pete
>>
>> --
>> Will @www.BrinkZone.com
>>
>> "It twas ever thus! " - Mr Natural
>
> What was the length of the study? Without drugs, it may take months
> if not years for many trainees to grow substantial LBM, but I image
> the effects of testosterone supplementation (without training) would
> be immediate but plateau pretty quickly.
>
> Ken
>

Ken,
I think that your assertion that it would take someone not on steroids
months if not years to make substantial gains in LBM is dependent upon the
age and physical condition of the trainee. If you were to take some 18 year
old kid with high levels of naturally occurring T running through his body,
he will gain LBM quite easily. I never saw a steroid until I was almost 22
and I gained a good deal of muscle from proper training and diet. I bench
pressed over 350 at about 180 lbs when I was 20 and never was even in the
same room with an Anabolic Steroid. The key to this study is to get the guys
who are getting the T supplementation into the gym after the study if over.
They will make some impressive gains then. :-)




--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/

"Prisoner at War" <prisoner_at_war@yahoo.com> schreef:

> I do wonder about the protein hype myself...I had 18" arms...

Gotcha!

You want Asian on me when we discussed results, and now you mention the size
of your arms!

> just eating
> whatever the heck I wanted, junk food included (whole pizza pies,
> whole pillow-sacks of potato chips, etc.)...now that I'm down to 17"
> from a, what, three-year vacation (ah, love!!), I'm wondering if I
> should increase my protein through protein powders....

Because you want better *results*?

> It'd be great if what you say is true, since it's so easy consuming
> all those carbs. I wonder: which is digested quicker, protein or
> carbs?

What is digested quicker?

A 250ml Whey shake or a 500 gram steak?

> Hmm...unless I had that kind of genetics, it was likely due to my
> youth. I was famous for pigging out and still having a six-pack (it
> was even an eight-pack once!). Now it's just a common four-pack!

You care about the way you look?

--
Pete

In news:46569672$0$98068$dbd4f001@news.wanadoo.nl,
Pete <phoutstra@wanadoo.nl> typed:
> "Prisoner at War" <prisoner_at_war@yahoo.com> schreef:
>
>> I do wonder about the protein hype myself...I had 18" arms...
>
> Gotcha!
>
> You want Asian on me when we discussed results, and now you mention
> the size of your arms!
>
>> just eating
>> whatever the heck I wanted, junk food included (whole pizza pies,
>> whole pillow-sacks of potato chips, etc.)...now that I'm down to 17"
>> from a, what, three-year vacation (ah, love!!), I'm wondering if I
>> should increase my protein through protein powders....
>
> Because you want better *results*?
>
>> It'd be great if what you say is true, since it's so easy consuming
>> all those carbs. I wonder: which is digested quicker, protein or
>> carbs?
>
> What is digested quicker?
>
> A 250ml Whey shake or a 500 gram steak?
>
>> Hmm...unless I had that kind of genetics, it was likely due to my
>> youth. I was famous for pigging out and still having a six-pack (it
>> was even an eight-pack once!). Now it's just a common four-pack!
>
> You care about the way you look?

He should try just "being" !

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On May 25, 3:55 am, "Pete" <phouts...@wanadoo.nl> wrote:
>
>
> Gotcha!
>
> You want Asian on me when we discussed results, and now you mention the size
> of your arms!

Since we're on the subject, sure, why not?

My focus isn't on results. I report them, as a matter of interest,
such as the case may be, but that's not the point for me, really.
Kinda like if I were just checking in, saying hello, this is where I
am right now. In the context of this thread, I mention those facts
about arm size by way of asking whether increased protein intake
through powders would do me any good (as opposed to the suggestion, to
which I'm replying, that carbs are what mainly fuels muscle growth).

> Because you want better *results*?

Sure, but not as goals in themselves, necessarily, but rather as
signposts of progress. Again, it's about the focus, the attitude.
Kinda like when one is dieting: in a sense, of course the ultimate
goal is to lose weight, which means numbers, results -- but something
is amiss, wouldn't you agree, in checking the scale morning and night
every day? The real point of dieting isn't about losing weight as
such, but about changing one's lifestyle -- through one's diet. See
the difference?

Now I'm not making myself out to be some kind of saint or something
like that, mind you; naturally, my vanity or ego makes me wish for
results and numbers, too, and part of what's so hard about being 35 is
the realization that, hey, I'm not getting the results I used to --
can't eat whatever the heck I want, can't train as much probably,
etc. So certainly it affects me, too, this desire to see results, and
see them quickly. But it's not exactly the sum of my experience
working out, though.

My remarks in that other thread was to a newbie, and it was my way of
counseling some patience on his part. Of course, trolling usenet
means thinking out loud and shooting off one's mouth, so I was also
reminding myself of the principles of what I called "ideals of
sportsmanship" as much as I was responding to him.

> What is digested quicker?
>
> A 250ml Whey shake or a 500 gram steak?

I'm asking whether carbs are digested quicker (more easily, less steps
involved in conversion, etc.), or whether protein is.

> You care about the way you look?

Yes. You can care about your looks while realizing that it's just
looks. It's like enjoying candy -- just don't mistake it for food.

> --
> Pete

>High repetitions burn fat while low repetitions build muscle.

8 - 10 reps build muscle while 5 - 1 rep build neural strength.

>Vegetarians can't build muscle.

Vegetarians should take Whey protein supplements to get enough protein
to grow more muscle.

>Strength Training will make you look masculine.

Some of the strongest men pound for pound just look like average fit
guys in the gym. Strength training involves training the Central
Nervous System to use more of the muscles that are already on the
body. Many people only use 20% of their potential muscle strength.

>By working out you can eat what ever you want to.

Of course, everything in moderation. Life is to be enjoyed!!

>If you take a week off you will lose most of your gains.

The work in the gym breaks down the muscle and nervous system. Rest
and food BUILD muscle and strengthen your body. It's good to take 1
week every 4 to 6 weeks and use it as active rest. Active rest
involves playing at the beach, taking a Yoga class, jogging half pace
on the treadmill.

>By eating more protein I can build bigger muscles.

The magic number for Elite trainers is 1 gram per pound you weigh per
day.

>If I'm not sore after a workout, I didn't work out hard enough.

That soreness you are feeling is protein digesting enzymes eating away
damaged muscle. The more sore the more muscle is destroyed. The body
does need to get rid of old damaged muscle to allow growth but why
destroy more than needs to be.

>No pain no gain.
True pain equals growth but too much pain can equal retardation.

etc, etc, etc

dangilliland.typepad.com/strongman
2007 United States Powerlifting Federation San Diego Deadlift Champ

On May 22, 2:40 am, "Gary Matthews" <articles@maximumfitness> wrote:
> You might disagree, but hear me out on this; the vast majority of myths
> about weight gain are mostly passed down from "gym talk" and so-called
> experts who know nothing about the body's workings.
>
> Myths that lead to wasted time, frustration and if are taken blindly as
> truth, can really set back your progress in the gym. Don't believe
> everything you hear when it comes to exercise and weight gain, do the
> research yourself.
>
> Lets take a look at some of the most common weight gain myths:
>
> High repetitions burn fat while low repetitions build muscle.
>
> Progressive overload is needed to make muscles bigger. Meaning that you need
> to perform more reps than you did for your last workout for that particular
> exercise. If you perform the same amount of reps at each workout nothing
> will change on you, also "if the weight doesn't changes on the bar nothing
> will change on you" You need to become stronger
>
> Definition has two characteristics, muscle size and a low incidence of body
> fat. To reduce body fat you will have to reduce your calories; the high
> repetition exercise will burn some calories, but wouldn't it be better to
> fast walk to burn these off? Better still; use the low reps to build
> muscle, which will elevate your metabolism and burn more calories (less
> fat).
>
> Vegetarians can't build muscle.
>
> Yes they can! Strength training with supplementation of soy Protein Isolate
> has shown to increase solid bodyweight. Studies have shown that athletic
> performance is not impaired by following a meat free diet, and people
> strength training and consuming only soy protein isolate as a protein source
> were able to gain lean muscle mass.
>
> Strength Training will make you look masculine.
>
> If it is not you're intention to bulk up from strength training you won't.
> Putting on muscle is a long hard slow process. Your strength-training regime
> coupled with quality food will determine how much you will bulk up. To bulk
> up you also require
> more food. Women don't produce enough testosterone to allow for muscular
> growth as large as men.
>
> By working out you can eat what ever you want to.
>
> Of course you can eat whatever you want, if you don't care how you want to
> look. Working out does not give you an open license to consume as many
> calories as you want. Although you will burn more calories if you workout
> than someone who doesn't, you still need to balance your energy intake with
> you energy expenditure.
>
> If you take a week off you will lose most of your gains.
>
> Taking one or two weeks off occasionally will not harm your training. By
> taking this time off every eight to ten weeks in between strength training
> cycles it has the habit of refreshing you and to heal those small niggling
> injuries. By having longer layoffs
> you do not actually lose muscle fibres, just volume through not training;
> any size loss will be quickly re-gained.
>
> By eating more protein I can build bigger muscles.
>
> Building muscle mass involves two things, progressive overload to stimulate
> muscles beyond their normal levels of resistance and eating more calories
> than you can burn off. With all the hype about high protein diets lately and
> because muscle is made
> largely of protein, it's easy to believe that protein is the best fuel for
> building muscle. However muscles work on calories that should predominately
> be derived from carbohydrates.
>
> If I'm not sore after a workout, I didn't work out hard enough.
>
> Post workout soreness is not an indication of how good the exercise or
> strength-training session was for you. The fitter you are at a certain
> activity, the less soreness you will experience after. As soon as you change
> an exercise, use a heavier weight or do a few more reps you place extra
> stress on that body part and this will cause soreness.
>
> Resistance training doesn't burn fat.
>
> Nothing could not be further from the truth. Muscle is a metabolically
> active tissue and has a role in increasing the metabolism. The faster
> metabolism we have the quicker we can burn fat. Cardio exercise enables us
> to burn calories whilst exercising but does little else for fat loss
> afterwards.
>
> Weight training enables us to burn calories whilst exercising but also helps
> us to burn calories whilst at rest. Weight training encourages muscle growth
> and the more lean muscle mass we possess, the more fat we burn though an
> increased and elevated metabolism.
>
> No pain no gain.
>
> This is one myth that hangs on and on. Pain is your body signalling that
> something is wrong. If you feel real pain during a workout, stop your
> workout and rest. To develop muscle and increase endurance you may need to
> have a slight level of discomfort, but that's not actual pain.
>
> Taking steroids will make me huge.
>
> Not true, strength training and correct nutrition will grow muscle. Taking
> steroids without training will not make you muscular. Most steroids allow
> faster muscle growth through greater recovery, while others help increase
> strength which
> allows for greater stress to be put onto a muscle. Without food to build the
> muscle or training to stimulate it nothing will happen. Most of the weight
> gain seen
> with the use of some steroids is due to water retention and is not actual
> muscle.
>
> Strength training won't work your heart.
>
> Wrong! Strength training with short rest periods will increase your
> heartbeat well over a hundred beats per minute. For example, performing a
> set of breathing
> squats and you can be guaranteed that your heart will be working overtime
> and that your entire cardiovascular system will be given a great overall
> body workout.




> Any intensive weightlifting routine that lasts for 20 minutes or more is a
> great workout for your heart and the muscles involved.
>
> I can gain muscle and lose fat at the same time.
>
> Wrong. Only a few gifted people with superb genetics and on steroids can
> increase muscle size while not putting on body fat. But for the average hard
> gainer, they have to increase their muscle mass to its maximum potential and
> then cut down their body fat percentage to achieve the desired shape.
>
> In conclusion, simple basic principles that apply to all weight and muscle
> gain such as progressive overload, variable frequency of reps and high
> intensity workouts are the way to go.http://www.maximumfitness.com/news.php

Robert Sc(huh?) wrote:
> Gary Matthews wrote
[...]

> > My name is Gary Matthews.
> > I am <snip>

Aw, 'bert, you deleted the spam URL. Way t' go!

> [expletive deleted] off SPAMMER!

See? Ol' 'bert CAN be trained, however he's still, uh, [expletive
deleted] in the wind, imo. Of course that would make me [expletive
deleted] in the wind that 'bert's [expletive deleted] in? Hnh. Not a
pretty visual, but at least it's cleaned up for any MFW patrons who
don't like foul language. Almost like a newsgroup crossword or word
jumble? Never mind.

--
Curt

Pete wrote:
> Prisoner at War schreef:
>
> > I do wonder about the protein
> > hype myself...I had 18" arms...
>
> Gotcha!
>
> You want Asian on me

Hey! Is that a VT joke? Hmm. Regardless, have you seen the Tony Jaa
flick The Protector? Kickass!

> when we discussed results,
> and now you mention the size
> of your arms!

heh )

> > <snip> I was famous for pigging
> > out and still having a six-pack (it
> > was even an eight-pack once!).

Old school AAU competitor Manual Perry was famous for his eight-pack
back in the day. He's, afaik, a movie stunt man now.

(Googles)

Okay, stunt coordinator. See:

http://www.imdb.com/name/nm0675189/

> > Now it's just a common four-pack!

Ha! I have the Wal-Mart tshirt that says 6-Pack Abs with the aluminum
cans over the gut area. Classic.

And just recently saw a birthday card that has a similar image along
with something like "tape to stomach" inscribed.

--
Curt

Gary Matthews wrote:
> You might disagree, but hear me out <snip>

Whaaa? Just where do you think you are, Gar? Hear you out? Naww, this
is MFW. It's *shout you down*. There's no "hear me out" about it,
pal.

There are even a few who will kill file you while simultaneously
shouting you down, too. Take note. ;o)

--
Curt

<dan.strongman@gmail.com> schreef:

> >High repetitions burn fat while low repetitions build muscle.

> 8 - 10 reps build muscle while 5 - 1 rep build neural strength.

5-6 will build muscle too, and 8-10 build strength as well.

>>If I'm not sore after a workout, I didn't work out hard enough.

> That soreness you are feeling is protein digesting enzymes eating away
> damaged muscle. The more sore the more muscle is destroyed.

Thats not correct.

When you do a specific workout every 10 days you will get sore every 10
days. Do that workout every 3 days and you are only sore the first 6 days.

There is an error in your statement...

--
Pete

In news:1180197172.780227.326500@a26g2000pre.googlegr oups.com,
dan.strongman@gmail.com <dan.strongman@gmail.com> typed:
>> High repetitions burn fat while low repetitions build muscle.
>
> 8 - 10 reps build muscle while 5 - 1 rep build neural strength.
>
>
>
> The magic number for Elite trainers is 1 gram per pound you weigh per
> day.
>

> That soreness you are feeling is protein digesting enzymes eating away
> damaged muscle.

That's a good one. Where did you pull that from?

> The more sore the more muscle is destroyed. The body
> does need to get rid of old damaged muscle to allow growth but why
> destroy more than needs to be.

WTF?

>
>> No pain no gain.
> True pain equals growth

Are you sure about that?

> but too much pain can equal retardation.
>
> etc, etc, etc

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

"Pete" <phoutstra@wanadoo.nl> wrote in message
news:4659391f$0$46673$dbd41001@news.wanadoo.nl...
> <dan.strongman@gmail.com> schreef:
>
>> >High repetitions burn fat while low repetitions build muscle.
>
>> 8 - 10 reps build muscle while 5 - 1 rep build neural strength.
>
> 5-6 will build muscle too, and 8-10 build strength as well.
>
>>>If I'm not sore after a workout, I didn't work out hard enough.
>
>> That soreness you are feeling is protein digesting enzymes eating away
>> damaged muscle. The more sore the more muscle is destroyed.
>
> Thats not correct.
>
> When you do a specific workout every 10 days you will get sore every 10
> days. Do that workout every 3 days and you are only sore the first 6 days.


What? There is zero correlation between soreness and frequency of work out.

>
> There is an error in your statement...
>
> --
> Pete
>


--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/

"Hard Bop Drums" <nospam@hardbopdrums.com> schreef:

>>> That soreness you are feeling is protein digesting enzymes eating away
>>> damaged muscle. The more sore the more muscle is destroyed.

>> Thats not correct.

>> When you do a specific workout every 10 days you will get sore every 10
>> days. Do that workout every 3 days and you are only sore the first 6
>> days.

> What? There is zero correlation between soreness and frequency of work
> out.

Try an intense workout every 2 weeks, with no exercise in between.

Then do that same exact workout every 2 weeks, but with lighter sessions
EOD.

Pete

"Hard Bop Drums" <
>>
>> When you do a specific workout every 10 days you will get sore every 10
>> days. Do that workout every 3 days and you are only sore the first 6
>> days.
>
>
> What? There is zero correlation between soreness and frequency of work
> out.
>
>>
>> There is an error in your statement...
>>
>> --
>> Pete
>>
>
>
> --
> Robert Schuh

Robert,
I change workout every three months and I am sore for about a week (3
wkouts).
What's the saying, no pain no gain!

Hurt is another thing, I hurt the last few reps of everything I do. I try to
stay with the 10 second thingy but at times I just have to sit and blow.

Burr

"Pete" <phoutstra@wanadoo.nl> wrote in message
news:465969e5$0$301$dbd49001@news.wanadoo.nl...
> "Hard Bop Drums" <nospam@hardbopdrums.com> schreef:
>
>>>> That soreness you are feeling is protein digesting enzymes eating away
>>>> damaged muscle. The more sore the more muscle is destroyed.
>
>>> Thats not correct.
>
>>> When you do a specific workout every 10 days you will get sore every 10
>>> days. Do that workout every 3 days and you are only sore the first 6
>>> days.
>
>> What? There is zero correlation between soreness and frequency of work
>> out.
>
> Try an intense workout every 2 weeks, with no exercise in between.
>
> Then do that same exact workout every 2 weeks, but with lighter sessions
> EOD.
>
> Pete
>

Come on man, you know that you can make your comment make sense if you come
up with a crazy illustration, but if you are training consistently, you
can't say that you will be more sore if you train 4 days apart vs say 10.
The comment that I disagree with more than this was the other guy's claim
that unless he was sore after each workout, he thought he did not train hard
enough. You don't need to be sore all of the time to make gains. As a matter
of fact, if you are sore all of the time, you are more than likely over
training. Over training is still one of the biggest problems that people
have. I realize that this sounds odd, but it is harder to over train if you
train very intensely. The easiest way to over train is to not work hard on
each set. This way, you don't get tired as easily, so you can do more sets.
If you train with more intensity, you get tired more quickly and therefore
you won't be able to do as many sets. I have always agreed in basic
principle with the HIT guys, but they go overboard with the minimum training
ideology. I think that there is a happy medium between the HIT guys and
their 1 set principle and the volume guys with their 20-30 set/body part
principle.



--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/

download.com" <pitzradio@earthlink.net> wrote in message
news:hWd6i.24872$3G3.10919@newsfe06.phx...
>
> "Hard Bop Drums" <
>>>
>>> When you do a specific workout every 10 days you will get sore every 10
>>> days. Do that workout every 3 days and you are only sore the first 6
>>> days.
>>
>>
>> What? There is zero correlation between soreness and frequency of work
>> out.
>>
>>>
>>> There is an error in your statement...
>>>
>>> --
>>> Pete
>>>
>>
>>
>> --
>> Robert Schuh
>
> Robert,
> I change workout every three months and I am sore for about a week (3
> wkouts).
> What's the saying, no pain no gain!
>
> Hurt is another thing, I hurt the last few reps of everything I do. I try
> to stay with the 10 second thingy but at times I just have to sit and
> blow.
>
> Burr
>

That makes perfect sense. I was basically stating that you can't say that
someone will be sore if they train every body part 4 days apart vs say 10.
One of, if not the most important thing for people to do is to learn to
listen to their bodies. I know that when I was younger I would train through
days that I more than likely should not have. Just last week I went in to
train my chest and back and my pecs were sore from set one and did not warm
up and I was weak. I only did about 4 sets and said "screw it." I went home
and ate. I don't have the need to train like I did when I was competing
either, but even as I got older and was getting ready for a show, I would
change my work out enough to allow myself to recuperate more thoroughly if I
need to. You are spot on regarding hurt vs sore too. If you have an injury,
you will do nothing but set yourself back further if you continue to train
the same way. You just have to learn what needs to be done. Sometimes you
will need to rest completely while other times you may still be able to
train that bodypart using a different angle etc.


--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/