Myth #1: Your Workout Wasn’t Good If You Aren’t Sore The Next Day
Being sore is a side effect of hard training. It is not a necessity for growth.
You can train yourself into the ground with the goal of making yourself not even able to walk up the stairs the next day because of soreness…
But would that induce the most muscle growth possible?
More is not always better, and training your legs until they literally can not hold you up is not a necessity.
There is not one piece of research that links post-exercise soreness to muscular hypertrophy, or even enhanced strength gains.
Being excessively sore is typically a side effect of not being recovered adequately and it may be a sign that you need to increase your protein intake.
This doesn’t mean that you are training too hard if you are sore, it's just important to realize that you do not have to make it your priority to train until your muscles can't even hold your own body weight anymore.
Myth #2: You Need To Do Nothing On Your Rest Days To Recover Optimally
Lying in bed all day and eating 6 times without exerting any energy whatsoever is not going to equate to better muscle gains and better recovery.
Days off from the weights are actually good days to train cardio regardless if you are bulking or cutting.
This is beneficial because cardio will help stimulate blood flow to your entire body. This improved blood flow will boost your nutrient partitioning abilities and recovery time, helping you get bigger faster.
As an added bonus, it's always a good move to get some extra cardiovascular training in to help keep your heart healthy and strong.
Myth #3: Free Weights Are Better For Growth Than Machines
This is a HUGE myth.
Yes, using free weights will involve stabilization work from other muscles to help lift the weights that won’t necessarily get hit when you're using machines. However this shouldn’t make a difference in your muscular development unless you are neglecting those stabilizer muscles and not training them at all in other workouts during the week.
The goal of any exercise is to subject your muscle to resistance, to stretch and contract them, to break down the muscle fibers adequately, and drive blood into the muscle cells.
Machines do that just as well as free weights do, but with machines you will simply need to ensure you are hitting those stabilizer muscles on other targeted exercises.
For example, on a flat barbell press you may end up using a lot more front delts and triceps than you would on a machine. However this may actually take away from your chest development because those stabilization muscles are absorbing some of the workload, while on machines you can really focus on the muscle contraction right in your chest because the weight is set on a predetermined track to target just your chest muscles with no stabilization necessary.
Myth #4: Forearms And Calves Size Are 100% Genetically Determined
While forearms and calves are definitely stubborn muscle groups, if you have small forearms or small calves, it does not mean that you are doomed to have chicken legs or tiny forearms.
The main issue with these two muscle groups is that most people simply don’t train them hard enough, or with enough volume.
They will do one exercise for each, once per week, and then whine about their crappy genetics.
If you have bad forearms, start doing your deadlifts without wrist straps, or start doing farmer walks every other day, or start doing wrist curls. Train them HARD like you want them to grow, and they will respond if you are eating enough.
Myth #5: Lift Lighter Weight + Higher Reps While Cutting To Tone The Muscle
Time and time again, people who are cutting think that they are “carving” or “striating” their muscles by dropping their weights substantially and increasing their rep ranges.
This could not be further from the truth.
The reality is that you built your current level of muscular development using a certain weight, so do you really think that you will adequately maintain muscle tissue, in a calorie deficit while cutting, by decreasing the work load that you are exerting on your muscles?
Hell no, your muscles will dwindle away much faster.
Your training during a bulk phase should be exactly the same as it is while cutting.
Obviously as your glycogen stores get depleted and you get leaner you will start to lose some strength and that’s okay, but your goal should be to keep 100% of your strength on every single lift you do at the gym.
If you can do that while cutting, you will end up with a much denser physique that retains muscle much easier than you would have if you started training with lighter weights in hopes that you are going to “detail” your muscles.
Are You Not Seeing The Gains That You Want In The Gym?
Lets say that you are following the exact bodybuilding diet and workout routine that you know you should be on. You eat right and you hit the gym hard, but still, you're not seeing any progress in the mirror or on the scale. Do you want to know why this happens?
Through no fault of your own, maybe your hormones are all out of whack.
Men need high levels of testosterone and low levels of estrogen to gain muscle effectively. With an imbalance, either by having too much estrogen or not enough testosterone, this can stall all progress in the gym no matter how hard you work out.