Weed through all the bad advice and misguided information tossed around gyms and the Internet. These tips help you to remove the confusion and improve results.

1. Deep squats are bad for your knees.

2. Crunches and sit ups give you six pack abs.

3. You can only train each body part once a week.

4. You must confuse the muscles by changing workouts every 8-12 weeks.

5. Training longer than 60 minutes is catabolic.

6. You need to train more than 3 days per week to see quality results.

7. You should perform cardio before your resistance training.

8. Cardio alone can help you build a dream body.

9. Your knees should never go past your toes when squatting.

10. You should drop calories dramatically when starting a fat loss diet.

11. You need to target a muscle from every possible angle.

12. Low bar squats aren't good for building muscle mass.

13. Deadllifts are primarily a quad exercise.

Bicep curls

14. A pump is required to build muscle.

15. It's impossible to lose weight and get stronger.

16. You need volume training to get big.

17. For better chest gains, never bring the bar down to your chest when bench pressing.

18. You don't need to get stronger to get bigger.

19. Switch to lighter weights and higher reps when trying to lose fat.

20. You can spot reduce fat by working that body part harder.

21. Leg training is optional. 

22. "Toning:" workouts are different than muscle building workouts.

23. Behind the neck presses are dangerous.

24. Creatine is a steroid.

25. You should lose excess fat before beginning a weight training program.

26. Partial reps keep constant tension on a muscle and yield greater gains.

27. Benching with your arms at 90 degrees builds bigger pecs.

28. Machines are safer than free weights.

29. You don't need to deadlift unless you plan on being a powerlifter.

30. You don't need to squat unless you plan on being a powerlifter.

31. You can't squat more than once per week.

32. You need to deload every 4 weeks.

33. You should never squat and deadlift on the same training day.

34. You should not, under any circumstances, wear a lifting belt.

35. Whey protein isn't natural.

36. The bench press is bad for your shoulders.

37. Compound exercises make women look like male bodybuilders.

Fit woman

38. Women don't need barbells and dumbbells.

39. If you don't eat protein within 30 minutes after training you will lose all your gains.

40. You need to do a ton of cardio when trying to lose fat.

41. You must train to failure on every set.

42. You must never train to failure under any circumstances.

43. Strength training makes you fat.

44. Weight lifting is bad for teens.

45. Deadlifts are bad for your back and you shouldn't perform them.

46. There are magic rep ranges for muscle building.

47. There are magic workouts for muscle building.

48. You can make quality gains using only isolation exercises.

49. Cheat curls have no value at all.

50. Fat can be turned into muscle.

51. Bodybuilders don't need cardio.

52. Powerlifters don't need cardio.

53. Super slow reps are the ultimate way to build muscle.

54. Bodyweight exercises won't build muscle.

55. Cardio is a better calorie burner than resistance training.

56. Cardio melts off muscle.

57. Stretching is bad.

58. Stretching is required.

Man performing pull ups

59. Mobility work is required.

60. Foam rolling is required.

61. You can change the shape of your bicep peak with concentration curls.

62. You can fill in the gap between your pecs with the right combination of exercises.

63. Weight training is bad for your joints.

64. Resistance training raises your blood pressure.

65. Barbell and dumbbell exercises stunt your growth.

66. Muscle will turn into fat if you stop lifting.

67. Squats give you a huge butt.

68. Squats give you a huge waist.

69. Weight training won't improve sports performance.

70. You must destroy your body to build bigger muscles.

71. How much you sweat is a good indicator of a workout's effectiveness.

72. You can get as big as a pro bodybuilder if you just train long enough.

73. The more you lift, the faster you grow.

Sky Lee
Posted on: Sun, 06/14/2020 - 05:47

Diet" means what you eat. People have misused it so much to mean fad diets and crash diets that they don't know the real meaning anymore.

Sebastiana Radebaugh
Posted on: Mon, 12/29/2014 - 21:49

Looking at the comments above,i can easily see how some would disagree with all of the 73 statements being totally wrong. As it is, some of them, if worded just a little differently can be accurate. While others are accurate, no matter how it's worded.

peter devry
Posted on: Mon, 12/15/2014 - 06:21

Creatine is not a steroid matroll do some chemistry. it doesnt even come close and doesnt work on all people

Posted on: Mon, 12/15/2014 - 01:40

Train each body part only once per week? I don't believe that. You're muscles need 24 to 48 hours to recuperate, so if I train monday, wednesday, friday, it should be good

Posted on: Sun, 12/14/2014 - 23:21

wtf it says you need to train to failure every set then says dont train till failure under any circumstances

Posted on: Sun, 04/12/2015 - 02:24

He is saying neither is necessarily true all the time. You can use either method and still progress. Some people workout with these sort of absolutes in mind and it does not benefit them.

Posted on: Wed, 10/15/2014 - 04:32

yeah true what i learn from sport medicine is 30 min after workout is the fastest absorption ! dont waste it !

Posted on: Sun, 10/12/2014 - 12:18

Stretching is essential, and that is very big part of becoming a good lifter due to injury prevention and relaxing the muscles, helping them to adapt to training.

Posted on: Thu, 06/19/2014 - 13:28

Creatine is a steroid!

Posted on: Sun, 12/14/2014 - 21:02

No. It's not. with basic biology and chemistry lessons, you would know what are amino acids and what are steroids. Also, everyone takes steroids everyday. It all depends on the steroid you are talking about. So please no B.S. Let's get our facts straight and put "Bro-science" aside. Creatine is far from being a steroid.

Posted on: Thu, 06/19/2014 - 01:59

Some of them are really bad and commonly believed by many people like fat turning into muscle and the opposite being possible if you stop training and alot of women are adverse to weight training for fear of getting "bulky" as if you can just pack on loads of muscle unintentionally because its that easy.

Alex Hepburn
Posted on: Wed, 06/18/2014 - 23:48

are these all true facts or false statements?

Kenna Greenough
Posted on: Thu, 06/19/2014 - 13:18

These are all false

Suresh Bodakhe
Posted on: Wed, 06/18/2014 - 21:59

i like 70 line b'coz it's happened with mi ( You must destroy your body to build bigger muscles.)Debes destruir su cuerpo para construir músculos más grandes

Posted on: Wed, 06/18/2014 - 20:49

There are things listed that are actually accurate... Whoever wrote this must do his or her research before misguiding readers.

Posted on: Mon, 06/09/2014 - 02:52

number 39 is true bro! once i was stuck in traffic on my way home after international chest day and only manged to take my protein shake 30 minutes and 59 seconds after i finished my work out!
when I woke up the next morning i looked like Justin Beiber! this is strange as usually, I look more like tom hardy as bane in batman,
Long story short, these days I make sure I take my protein to the gym with me!

Posted on: Sun, 10/12/2014 - 13:35

I;m inclined to agree with you.

raghav sharma
Posted on: Mon, 11/09/2015 - 14:39

I love lifting more and more weight. And it definatly seems too be good