When you browse the internet and look for information on any topic you soon realize there is endless information available.
We live in a world where this person is saying this, the other person says that and the third person says they are both wrong.
When it comes down to building a great physique and getting in shape there are thousands of different approaches available and people sharing their “secret ways” of getting results.
There are definitely many different approaches that can lead to similar results.
In this post, we will talk about the 10 worst bodybuilding tips of all time, the tips that have a very low success rate if any.
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Juice cleanse to get shredded
Juice cleanses are a popular trend and are often advertised by companies who want to sell you a ton of juice drinks or powdered vitamin drinks to make you money.
They tell you to not eat anything for 1-2 weeks and only drink their juice to cleanse your system and lose fat.
In the short run, these cleanses seem to work as people often lose much water weight in the first one or two weeks.
As soon as people start eating real food again the weight comes back and often it comes a lot faster, these cleanses may not have the best effects on the metabolism, and juices are generally filled with sugar.
This approach is not a sustainable solution for losing fat and that’s why most people who have done this one time won’t repeat it again.
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Doing ” Abs in x min” workouts every day to get abs
There is nothing wrong with training abs, however, many videos online are misleading to people who don’t know a lot about how to lose weight and get six-pack abs.
Many people think you need to train abs endlessly to get abs, they think you can spot reduce fat on the stomach by doing ab exercises.
If your goal is to do endless ab workouts in order to get six-pack abs you won’t get very far.
You see you have to eat fewer calories than you burn each day in order to lose fat, known as a calorie deficit.
Ab exercises can help sharpen the abs if you already have a low body fat percentage but are definitely not the approach to use if you are overweight and want to get visible abs.
Don’t lift too much, you will get too muscular
Some people think they will look similar to Ronnie Coleman if they lift in the gym 5x a week for a year.
The people who have been training for a long time realize that is so far from reality.
In fact you have to train for a long period of time consistently paired with a good diet to get visible results.
That’s also the reason why so few people last in the gym they don’t get immediate results like they thought they would.
Rarely do we see a genetic freak who blows up in the gym in a few weeks after starting training.
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“Cardio will kill your gains”
Cardio is not a muscle killer, it can be if you are a marathon runner but most people aren’t.
Some people think that a 3-mile run will make them lose their hard-earned muscle mass.
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Bodybuilding Guru George Farah has an interesting point regarding cardiovascular training.
When George trains skinny guys looking to build muscle mass he makes them do cardio.
The reason?
Geroge said in a seminar that he makes skinny trainees do cardio so they absorb their nutrition better which can lead to more muscle gains.
“You need to use supplements to get muscle”
There are countless of different supplements, vitamins, and all kinds of stuff available today.
Many people believe that they need to take supplements to gain muscle mass, of course in some cases supplements such as multivitamins and protein shakes can be helpful but they are not essential.
What truly matters is your nutrition if you eat enough protein throughout the day there is no need for a protein shake.
You do not need any supplements to get started, you can add some later on but they are not necessary to get results.
“Just Lift as Heavy as you can”
Young guys that are starting in the gym are many getting the wrong information from their peers when it comes down to building muscle mass.
Many gym beginners start trying to lift as heavy as they can in every workout resulting in terrible form in the bench press, deadlift, and squat all for the ego.
Lifting heavier with terrible form is not the way to go, lifting heavier using good form also known as the progressive overload is the way you build muscle mass.
That’s the reason why most professionals in the sport use a very strict form in most exercises with a few exceptions.
“Your Workouts need to be a minimum 1 hour”
With the right workout plan and intensity, you do not need to spend an hour in the gym every time you workout.
In fact, a lot can be accomplished in 30-45 minutes in the gym if you take short breaks in between sets and focus on compound movements.
There are several bodybuilders who have proved that working out for a short period of time can work wonders.
That doesn’t mean that a 1 hour+ workout is ineffective, simply means it doesn’t have to be that long every time.
“You need to do a dirty bulk”
Dirty bulking is an approach some guys like to use and some even get good results using this approach.
However, it can be a dangerous game to play doing a dirty bulk, as your health might decline from all the fat gain and it may take a lot of effort to lose the unwanted fat.
Some guys spend a lot of effort into losing the fat and when they are done with their cut they are skinnier than once they started doing the dirty bulk.
That doesn’t mean that it doesn’t work for everyone, but there are more safe ways to gain muscle such as increasing calorie intake slightly to build more muscle with minimal fat.
“Protein shakes are better than food”
Protein shakes are designed as an addition to an already good diet, some people think they need to drink multiple shakes a day just to get their protein intake for the day.
Let me tell you one thing, there is a ton of protein in foods such as beef, chicken, eggs, and fish, and by eating those foods regularly throughout the day chances are you are getting sufficient protein amount to build muscle.
Protein shakes are good to use post-workout when you might not be getting a meal immediately but are not an essential part of any diet.
“Deadlifts are bad for your back and squats are bad for your knees”
To be honest these exercises can but strain on the lower back and knees especially if you have a weak back and weak knees to begin with.
Another major factor to take into consideration is the form in the squat and deadlift with good form without ego lifting these exercises can produce amazing results.
They can be bad for you if you don’t know how to lift correctly or are weak in your knees and back, to begin with.
If you have healthy knees and back there is no need to skip these exercises.
