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What Are Some Harmful Bodybuilding Myths that Still Exist?

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What Are Some Harmful Bodybuilding Myths that Still Exist?

What are four harmful bodybuilding myths that you should quickly dismiss? If you are serious about your bodybuilding journey, you need to follow scientifically-backed research. Bodybuilding and fitness is literally a multi-billion dollar industry. There are many products and experts looking to exploit your enthusiasm. If you don’t stay educated you may end up falling for some fatal bodybuilding myths that will literally destroy your gains and prevent you from reaching your fitness goals faster.

There are many harmful bodybuilding myths that still exist. Some people believe that if you don’t work out for hours or eat nothing but protein, you’re not doing it right. But this isn’t the case! In fact, overworking can be dangerous and lead to injuries, and eating too much protein can actually be harmful to your health. So what are some of the most common bodybuilding myths? Keep reading to find out!

Bodybuilding Myth #1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.


For those of you who are just starting out, a pump is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger, and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased blood flow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Bodybuilding Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being muscle-bound and bulky. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Bodybuilding Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using a flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It ís very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Bodybuilding Myth #4: If you want your muscles to grow you must feel the burn!

This is another huge misconception in the gym. The burning sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

The last word on bodybuilding myths

There are many myths about bodybuilding that people believe to be true. In this post, we’ve debunked a few of the most common ones. If there is one thing you can take away from this article, it should be to do your own research! Also listening to your body and tracking your steps and outcomes will stay on task. Finally follow scientific backed methods such as progressive overload and periodization planning to get better results. When in doubt stay use best practices to get results. What has been your experience with these myths?

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