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[Q] Can you tell me what you believe to be the biggest weight training and nutrition myths when it comes to building muscle and gaining weight?
[A] I get this question all of the time, and here are what I believe to be the biggest myths:
1). Bodybuilding supplements are mandatory.
This simply isn't the case. Just think about how many
incredible physiques were built naturally 20 or more years ago. Back
then, they had none of the supplements we have today.
Although there are a handful of supplements that can
help, you don't need in order to achieve great results. With that
being said, I think that supplement can make a difference of about 5 -
10% over the long term.
Here is something you can try... Take supplements only
for a two week period while weight training and track your results.
Then, for the next two weeks, consume whole foods only and track those
results. Now compare the numbers...
2). Cardiovascular exercise will diminish muscle gains
Some cardiovascular will not effect the progress
of your muscle building program, assuming that you are eating
properly. In fact, cardio may help your your progress, since it will
help increase your appetite, improve circulation, and improve your
overall cardiovascular conditioning allowing you to weight train at a
higher intensity.
People start running in to problems when they have to
train for endurance events like long distance cycling or running. If
you are training for one of these events, then yes, your muscle
building progress will be effected.
3). In order to get big you must bulk up
Bulking up is okay for people that have incredibly fast
metabolisms, or are underweight. For the vast majority of us however,
it isn't possible to "force" your body to build muscle by stuffing
yourself with as much food as possible. Don't get me wrong, a caloric
surplus is essential, but you don't need a caloric surplus of more than
about 500 calories. If you consume more than 500 excess calories per
day, you are much more likely to store some of those calories as body
fat.
It is your genetics and your testosterone levels that dictate the speed at which you build muscle.
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Now it's finally your chance to ask fitness guru Vince
Delmonte (the author of No-Nonsense Muscle Building) any questions you
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