The myths associated with “pumping iron” are bigger than any distended gut you’ll see hit the stage. While some are bro-science, others are about as believable as the Browns ever winning the Superbowl. Nonetheless, at one time we’ve all believed a hand full of these, but since then have gained some wisdom in the iron jungle. This week our pro’s got together to discuss some of the biggest myths they once believed and how they’ve adjusted since.
Myth 1: Mobility work is the fix for poor mobility.
“The fact is poor movement causes the tightening of muscle and restricted movement. It's much like a car with bad alignment wearing out tires. Absolutely you need to replace the tires (do your mobility work) when they wear out but unless you figure out and fix the fault alignment (poor movement patterns), you’re going to keep constantly replacing tires. Treat mobility work as triage work and do it when required but understand it isn't the root problem. Find the root problem and fix it. As one of my coaches says "Correct movement is corrective.” – Chris Duffin | World Record holding Powerlifter and Strength Coach
Myth 2: Set reps/sets for hypertrophy
“As I was in college, until really delving into the depths of S&C programming and sciences, it was pretty easy to have a poor misconception of what stimulates what kind of result through programming... more specifically hypertrophy. Common misconception is that there's a magical rep and set range, but all-in-all scientifically it’s much simpler. Taking this to the test, I put a large focus on utilizing the concept of force output in relation to strength progression and showed fantastic strength and size results using schemes anywhere from 10 sets of 2 to 2 sets of failure, debunking the concept of the old "4x12" bodybuilder's method.” – Rob Saeva | Professional Strength and Conditioning Coach and Amateur Powerlifter
Myth 3: Use heavy weights to get big. Light to get cut.
“More research is showing various methods for altering your body composition; however, weight is relative, not necessarily a number, when it comes to adding size or getting cut. To get big you must overload the muscle; hence, provide a new stimulus that will make it grow. This can be in the form of added resistance but very high reps have also been shown to be nearly as effective. To lean out you must simply pay attention to your diet and cardio. The goal of training with weights should still always be to overload your muscles and to prevent muscle loss but when you can stick it out with a caloric deficit and a few extra calorie-burning cardio exercises, you'll be able to drop a few extra pounds much more quickly.” - Victor Egonu | Pro Natural Bodybuilder
Myth 4: The program you're following is more important than the effort and consistency of the work you put into it.
“People place so much emphasis on the details of their programs. Rep schemes, sets, percentages, and what accessories are the hidden gold that will make me bigger and stronger fast. What trick will make me shredded? The truth is there are no tricks and no hidden program or exercise you are missing. It's just decades of slow progress. Grinding it out and doing the work. Take pride in your work. Treat your strength and training as a trade and something to continually work toward mastery. At the end of all of it, effort and consistency trump all the other details. Nothing will work without those two things.” – Matt Vincent | Highlands Games World Champion
Myth 5: Carbs are bad!
“Previously, I was scared to eat too many. I kept them so low in fear of losing any cuts or definition in my body. Once I increased the carbs, I saw not only significant gains in my physique - but the definition in my physique was much fuller as well. Don't be scared of carbs - just be conscious where you put them in your diet.” - Dustin Carwile | Professional Wrestler and NPC Physique Competitor
Let us know what myth’s you once believed, and feel free to ask our athletes any questions you may have. #LiveModern
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