24 replies to this topic

[@Chain]

The bodybuilding industry (I say this encompassing all aspects: Nutrition, kinesthetics, supplementation, etc) is full of misinformation. The myths in this industry run rampant. What's worse is that often times these myths are purported by people you would expect to be knowledgeable in the field (doctors, supplement representatives, nutritionists, dietitians, personal trainers, etc)....... So where can you turn? There is only ONE way to get correct information free of bias and bull****, can you guess what it is?

SCIENCE!

So, in addition to all of the recent "Guide" threads, the "Ask a Guy Anything" threads, and all other threads of the sort... I've decided to make this thread. It's dynamic, with user input being the driving factor, and it's informative. Any one is free to chip in, especially the members with a good rep around here (B1g, Cajun, Bitter, Matt, Air, Jake, whoever else I'm forgetting <3) as long as you have SCIENCE backing you, and try to keep as much bias out as possible. This thread's sole purpose is to debunk common lies spread around the bodybuilding world, and help spread the truth.
Post as many myths as you like, and we'll do our best to either confirm or deny them.

So, to kick it off, I've got a few I see often that are ridiculous...


The first- possibly the most common myth since the creation of bodybuilding....


MEAL FREQUENCY!

Often, you see things like:

"Eat every 2-3 hours to burn more fat!" or "Your body needs a constant supply of protein to keep it building muscle."
You see these both in magazines and online, but recently this statement is being challenged more often online (usually without reason).

http://www.ncbi.nlm.nih.gov/pubmed/8...ubmed_RVDocSum

This study compared 5 meals a day to 2 meals a day, both with the same total caloric intake. The conclusion of this study came to be: "With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated."

http://www.ncbi.nlm.nih.gov/pubmed/9155494

This is some-what of an analysis of ALL studies done regarding meal frequency and energy expenditure (calories burnt). It essentially states that most studies are neutral on the matter, that is meal frequency has no effect on metabolism. The VERY few studies saying otherwise were likely flawed.

http://www.slideshare.net/biolayne/o...nd-muscle-mass

That is a slideshow done by Dr. Layne Norton. It essentially shows that protein synthesis is not related to an absolute increase in plasma amino levels, which would be sustained by frequent meals. It's hypothesized that plasma amino spikes are able to stimulate protein synthesis at a much greater rate. This would actually support eating LESS frequently rather than more frequently.

http://www.ncbi.nlm.nih.gov/pubmed/17413096

Here's another study that may be taking this myth and completely reversing it. It showed that although eating one meal/day as opposed to three caused an increase in hunger, it actually caused a DECREASE in fat mass, it also showed decrease in the catabolic hormone cortisol.


Myth DENIED! Eating every two to three hours is definitely not necessary, and is quite likely even less beneficial than eating every 5-6 hours, possibly more.



Another common thing I hear... You MUST IMMEDIATELY take a fast-digesting protein, such as whey, prior to working out to stimulate the best gains.

http://www.ncbi.nlm.nih.gov/pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm.nih.gov/pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

These findings are only compounded by having solid pre workout nutrition. A quote by Alan Aragon states: "Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

Myth, again, DENIED! You do not need a fast-digesting protein immediately postworkout. Nor do you need ANY protein post workout provided you are not lifting in a fasted state.



Another common myth deals with training frequency. ALL THE TIME people make these ridiculous splits and worry about overtraining.

http://forum.body-fitness.nl/The-inf...y-m500296.aspx


Here are a few quotes directly from that article:

"Some evidence suggests that the training frequency has a large impact on the rate of gain in muscle volume for shorter periods of training."

"For hypertrophy, studies suggest that training two or three times per week is superior to training one time per week, even when volume is equal."

But you don't train for size, you train for strength????

http://www.ncbi.nlm.nih.gov/pubmed/16287373

This is from a meta-analysis of a ****load of people. It's not a little study on a small group. It shows that maximal strength gains for beginners (which most people who ask are) are elicited at 3 days/week.... And it then moves to 2 days/week and STAYS THERE. Never does it mention the best strength gains occurring when you train once per week (I can see an argument possibly being made for the elite, but no one here is, so it's irrelevant).

MYTH DENIED! You will not die from training more than once per weekly, and on the contrary, you will more than likely actually gain BETTER with the increase in training frequency.

[$Furl]

[$Merk]

interesting

[Pat]

IF YOU EAT BIG MACS YOU GET STRONG.
I SAW IT ON A COMMERCIAL ONE TIME.

[Cripzy]

Nice topic

[Makavelj]

_hmmhmmhmmmm

[Salivates]

"overtraining" is bullshit. i workout 6 days a week and make gains. been working out for 7 years or so. the biggest human beings on earth and the most ripped also train 5-6 days a week. the belief in "overtraining" is for the lazy that want an excuse to stay out of the gym. if you want to make gains get it in dont make excuses make time. I wouldnt workout 7 hours a day 7 days a week but an hour and a half 6 days a week makes serious gains as long as you are taking in the proper protein and calories, as well as workingout with a split routine. Dont let the small new kids tell you their belief because they are wrong. You cant be a monster unless u work like one.

[Mr Clutch]

Work out every other day, You'll be fine. I always run on the treadmill for 10-15 min to get my blood pumped and heart going prior to a workout. Nice post.

[$Zack]

I lost braincells, after reading this @@Chain
There is no such thing as overtraining, excuses for the weak ppl of not eating engough
Meal frequency? Not sure if serious or trollibg
Its all about input vs ou.

Only proven supplements thats works are: protein,creatine,preworkout