Cheat reps, also known as ego lifting, are often detrimental to progress. They increase the risk of injury, reduce the effectiveness of muscle stimulation, and make tracking progress difficult. While a small amount of momentum on certain exercises like bicep curls can sometimes be beneficial, it’s generally best to prioritize proper form.
Muscle soreness is often misinterpreted as a sign of a productive workout. While it can indicate muscle stimulation, the absence of soreness doesn’t mean a workout was ineffective. Focusing on progressive overload, proper form, and hitting the target muscle are more important than chasing soreness.
alt textImage: A weightlifter performing a bicep curl, demonstrating proper form.
Training each muscle group only once a week, or a bro split, isn’t the most efficient approach. Smaller muscle groups recover faster and benefit from more frequent training. Training muscles when they’ve recovered, typically every two to three days, is often more effective. While a bro split can be a viable approach, it might not be optimal for maximizing results.
Training to failure, while popular, isn’t always necessary for muscle growth and strength gains. Knowing what failure feels like is important, but stopping a few reps short can be just as effective while minimizing the risk of injury.
alt textImage: Two fitness experts discussing training techniques, including training to failure.
The mind-muscle connection, while helpful, shouldn’t come at the expense of good technique and progressive overload. Focus on proper form and progressively challenging your muscles, and the mind-muscle connection will follow. A good mind-muscle connection alone doesn’t guarantee a stimulative set.
Pumps, the feeling of fullness in muscles during a workout, are a sign of increased blood flow and can be a good indicator of muscle engagement. While often associated with hypertrophy, pumps primarily contribute to the enjoyment and satisfaction of training.
Dirty bulking, consuming excess calories with little regard for food quality, can lead to excessive fat gain. While it may lead to strength gains, a cleaner approach to bulking allows for better body composition results in the long run.
Natural testosterone boosters are often ineffective. There’s little scientific evidence to support their claims, and even if they do increase testosterone levels, the effects on muscle growth are often negligible.
alt textImage: A weightlifter preparing for a heavy lift, focusing on proper form and technique.
Consuming one gram of protein per pound of body weight, while a common recommendation, is often more than necessary. While it simplifies protein intake tracking and can be helpful during cutting phases, a slightly lower intake can be sufficient during bulking.
Body recomposition, simultaneously building muscle and losing fat, is a viable strategy, especially for beginners. While dedicated bulking and cutting phases can be more effective for advanced lifters, recomping offers a more balanced approach for those new to training.
Diet soda, despite the misconceptions, doesn’t negatively impact health and can be a useful tool for managing cravings and satiety during a diet. It’s a far better alternative to regular soda.
Diet breaks, periods of increased caloric intake during a fat loss phase, can be beneficial for managing diet fatigue and improving training performance. They can be strategically implemented to allow for better long-term adherence and continued progress.
alt textImage: Two fitness professionals discussing various dietary strategies, including clean eating and diet breaks.
Clean eating, while promoting healthy food choices, can be overly restrictive and lead to disordered eating patterns. A balanced approach that includes a variety of nutritious foods is more sustainable and beneficial for overall health.
Debates about natural versus enhanced training are often unproductive. Training principles are generally applicable regardless of PED use, with minor adjustments based on individual recovery capabilities.
Cold showers, while often touted as performance enhancers, lack scientific evidence to support their claims. Their perceived benefits are likely due to placebo effect and psychological factors.
The idea that semen retention enhances performance or boosts testosterone is a myth. There’s no scientific basis for this claim and focusing on healthy sexual practices is more important.
Locking out your knees during exercises is not inherently dangerous, provided proper form is maintained. The knees are designed to lock out, and controlled lockout doesn’t pose a risk of injury for healthy individuals.
Filming in gyms is a common practice for educational and personal purposes. As long as gym rules and the privacy of others are respected, filming workouts is acceptable.
