8 Strength-Training Myths Debunked

 

Unconventional Training Myths Debunked!

Video taken from the channel: AlphaDestiny


 

fitness myths debunked 6 fitness myths debunked

Video taken from the channel: Life Insuance Exclusions


 

Day 8: Busting some weight lifting myths

Video taken from the channel: Project-Rogers


 

10 Blatant Workout Myths, Finally Debunked

Video taken from the channel: Yuri Elkaim


 

6 strength training myths debunked

Video taken from the channel: Health & Fitness By Jackson


 

Strength Training Myths for Women Debunked

Video taken from the channel: fitfortwotv


 

3 Myths About High-Protein Diets Debunked | Jose Antonio, PhD

Video taken from the channel: Bodybuilding.com


Strength training helps you preserve the muscle you have as well as increase your muscle mass and the more muscle you have, the more calories you’ll burn all day long. Why You Need Strength Training. Remember, muscle is more active than fat. In fact, a pound of muscle can burn anywhere from 10-20 calories a day while a pound of fat burns only. 8 Common Un-truths About Strength Training – DEBUNKED No Comments / Posted by CCRP Staff on June 1, 2015 The world of fitness and strength training is full of false information, un-truths, myths, etc., especially when it comes to lifting.

8. Myth: You should do cardio before strength training. Strength training is all about form, and incorrect form is dangerous. Most people believe weights will tire them out before cardio when, in fact, it’s the opposite. Cardio results in fatigue, which means you will likely be unable to perform strength exercises with correct form.

Give your program a hard reality check with these 12 debunked fitness myths and get yourself on the right path again! 1. Strength training inevitably makes you bulk up. First of all, women don’t have enough testosterone in their body to bulk up even by performing a hardcore strength training routine for prolonged periods of time. Men have a. Strength Training Myths Debunked These days, every magazine you pick up, every show you watch and every post your scroll through on your news feed has something to do with fitness information.

While it’s great that the world is starting to strive towards staying fit and healthy, it also happens that some of the publicly available information. MYTH #4: Strength Training Doesn’t Make You a Better Climber. Personally, I have made strength training a part of my routine for nearly all of my years of climbing. My strength workout is done one day per week: 3 sets of 3-4 different exercises.

Every 6-8 weeks I switch up the lifts I am executing. Has my climbing improved? Yes. 8. Myth: You should do cardio before strength training. Strength training is all about form, and incorrect form is dangerous.

Most people believe weights will tire them out before cardio when, in fact, it’s the opposite. Cardio results in fatigue, which means you will likely be unable to perform strength exercises with correct form. Here are 5 popular myths of strength training DEBUNKED! 1. Squats For The Booty. False!

Squats do not enlarge your booty. However, they enhance it visually by shaping and reducing cellulite. This process of defining the booty can produce an illusion of growth.

But the only way to grow your booty is through weight gain. Living with Ostomy: The Top 8 Stoma Myths Debunked. 28. February 2019 Ostomy Equipment, Ostomy Information. More than 750,000 Americans live with an ostomy, a life-saving surgical procedure that allows body waste to pass through an opening in the abdomen (stoma) and into an ostomy pouch.

It may be necessary when treating Crohn’s disease. Myths Debunked on Age and Strength Training Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily.

List of related literature:

Jeffrey Masson describes the “training myth” that tends to obscure what is in fact very modest training.

“Critical Pedagogy and the Everyday Classroom” by Tony Monchinski
from Critical Pedagogy and the Everyday Classroom
by Tony Monchinski
Springer Netherlands, 2008

Convincing evidence now exists that strength training is effective in youth (Kraemer and Fleck, 2005).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

In fact, it was speculated that the resulting compromised “quality” of the strength training (indicated by a lower absolute lifted load) may lead to impaired chronic neuromuscular adaptations, as observed in the initial study by Hickson [12].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Strength training should also be used to add reserve to provide a protective effect in the event that the person has a period of enforced bed rest.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

In “Honesty in Weight Lifting and the Necessity of Making Lifters Prove Their Claims,” an article in the January 1917 issue of Strength, he argued for greater regulation.15 After the war Coulter renewed his appeal for accurate records and published a list of European and American records in forty-six lifts.

“Muscletown USA: Bob Hoffman and the Manly Culture of York Barbell” by John D. Fair
from Muscletown USA: Bob Hoffman and the Manly Culture of York Barbell
by John D. Fair
Pennsylvania State University Press, 1999

Strength training for women: Debunking myths that block opportunity.

“Sports Science Handbook: A-H” by Simon P. R. Jenkins
from Sports Science Handbook: A-H
by Simon P. R. Jenkins
Multi-Science, 2005

That is why it said that these exercises develop ‘functional strength’.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Chapter 4, Strength, includes a detailed explanation of the fundamentals of strength training.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Although the mechanisms by which strength and power periodized training brings about greater increases in strength, power, and changes in body composition than nonvaried training models are not completely clear, it is clear this type of training is more effective than nonvaried training models.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Therefore, individuals who aren’t “highly trained” certainly could see improvements in strength due to a sheer improvement in muscle mass and relative strength from losing body fat.

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

56 comments

Your email address will not be published. Required fields are marked *

  • ► Shop Bodybuilding Signature Supplements: http://bbcom.me/2CTtXcy
    ► Premium Fitness Plans: http://bbcom.me/2CTKsFp

    | Follow Jose Antonio, PhD |
    ► Twitter: https://twitter.com/joseantoniophd
    ► Instagram: https://www.instagram.com/the_issn/
    ► Facebook: https://www.facebook.com/groups/TheIS...

    | Bodybuilding.com Signature Supplements & Clothing |
    ► Signature 100% Whey Protein: http://bbcom.me/2CTL3a7
    ► Signature Amino Plus Energy: http://bbcom.me/2CVCUSv
    ► Signature BCAA: http://bbcom.me/2CVDcc3
    ► Signature Creatine Monohydrate: http://bbcom.me/2CSLHVx
    ► Signature Fish Oil: http://bbcom.me/2CTiCJu
    ► Signature Green Tea: http://bbcom.me/2CUtw1q
    ► Signature Joint Support: http://bbcom.me/2CUiLfI
    ► Signature L-Carnitine: http://bbcom.me/2CTiHNi
    ► Signature Micronized Glutamine: http://bbcom.me/2CUtAyc
    ► Signature Multivitamin: http://bbcom.me/2CTU9Uz
    ► Signature Pre Workout: http://bbcom.me/2CSx7NL
    ► Signature Test Booster: http://bbcom.me/2CXdfsY
    ► Signature Vitamin D3: http://bbcom.me/2CViRnj
    ► Signature ZMA: http://bbcom.me/2CVDK1B
    Bodybuilding.com Clothing: http://bbcom.me/2CUu3As

  • Yoo i been doing rack pull +power shrug combo where you pull the bar from rack position up and shrug (from massive iron steve shaws program-check out his channel he is legit) and my traps are so fucking sore man kinda regret not starting rack pulls earlier bc u said in q&a start rack pulls only if u can deadlift 315 but i disagree, i think rack pulls can be done at any level

  • Instead of linking only the promo items, it’d help (& help your credibility as well) if you post(ed) links to scientific research articles, incl. your own, which you referenced…

  • Mark lauren has fantastic body weight exercises everyone can do where they are starting…as fitness improves routines get stronger…ladders, timed sets etc…routines are no longer than 16 to 18 minutes and it is eight and cardio..20 minutes after warmup and all done…results are amazing

  • I trained without any supplement for over 5 years. Good results. Then I started taking a small amount of protein powder with milk twice a day, adding about 50 grams of protein a day about 3 months ago. I did notice a rather big difference. Body getting leaner, injury less often, recovery MUCH faster. I weigh 160lbs and I take about 80-110 grams of proteins depends on the food I consume other than the powder. I am content with this result and I will never, ever ramp up intake to what so called sports professionals suggest. Taking 1 gram per pound is just scarily unnatural. I doubt any race in any historical period had access to that much protein…

  • this is VERY misleading.
    and you hear him say “WE” did a study blah blah…
    HIS studies do NOT correspond with the NIH,
    which shows high protein DOES effect kidneys and create bone loss.
    are HIS studies Peer-Reviewed? replicated?

    the body doesnt need protein.
    none, zero, zilch.
    it needs amino acids.
    Amino’s are abundant in plant foods, and easily absorbed.
    unlike meat/dairy which creates toxins
    the body will even re-use aminos if it thinks it is low.

    ever hear of Kwashiorkor?
    No?
    its because no one ever has it in developed countries.
    Kwashiorkor is the sickness which occurs from not enough protein.

    when you get more protein than you need, it becomes a toxin.
    something the body has to deal with in a negative way.
    a high protein diet is simply stupid.
    even body builders.
    google “Scott Jurek”, vegan ultramarathon runner.

  • Any references of the studies mentioned by Dr Jose Antonio? Any follows up of the studies? Only few study doesn’t mean anything. It is not science, it is just hypothesis. What about gluconeogenesis?

  • Athletes need only 0.6 to 0.8 if not on colonic deficit and it’s agreed all around the world by dietions and sports and conditioning coach’s

  • Good info, man. Appreciate the content as always!

    Speaking of unconventional, the Kinobody ad at the start of your video seemed unconventionally long. Seems like Greg is all over the YouTube ad game.

  • I love ya Alex but this is a bit of a straw man argument you’re tearing apart right now. I don’t think many people say that people should follow the cookie cutter bro split for hypertrophy and cookie cutter 5-3-1 for strength forever. Most people grasp that variation (sometimes to a very large degree) is the key to progress after the novice stage.

  • That’s really great….
    I know high protein diet or high protein consumption do not affect on body, means our kidneys it will really helpful for womens also….
    Thank u Sir… From India….

  • Data to ‘suggest’ Helps to, may do, might do, etc etc….. hmmmmm Whatever works for you is always best, 1-1.2 g per lb bw nattys, 1.5 + for juiced up lifters is a good starting point i feel

  • Would be a little more easy to trust everything he’s saying, if he had also stated some of the negative side effects to a high protein diet, even if the effect was small.

  • Yuri I need to disagree with you regarding walking and I will tell you why. I have been watching my 600 pound life and yes it’s a reality show but I do agree that these very large people that went walking daily did lose weight and you said that walking isn’t enough to lose weight so I disagree with you because of that

  • Protein is important but if you take more then you need is just throwing money away…this numbers he’s giving us does not relate to everyone…

  • If you are obese and just want to be slimmer, listen to this man. If you are anywhere remotely near decent shape, look at his arms and ask yourself whether it would be wise to take his advice.

  • Hey, my first impression is that you look like Pluto’s son in the original Hills Have Eyes.

    All kidding aside. You don’t look like much of a weight lifter, having more of a cardio build. Which I actually think is the best. You look like an ideal soldier should look, IMO. That is someone who can do a lot of bodyweight exercises (yes, including sit-ups) and run 5 miles or so at a fair clip. Regardless of what one thinks of running 5-6 miles to get in shape, once one IS in shape they should be able to run long distance. Can they under your program?

    Out of curiosity, how would you do on the Army’s PT test: sit-ups, push-ups and two mile run? For all the reasons for getting into shape, I think that an elite soldier for combat is the highest. All other forms of being in “shape” are secondary.

  • Replacing some myths with others? One pound of muscle will burn 6-10 kcal against 2-4 kcal burned by a pound of fat.
    So, in the best case, the difference will be 8kcal per pound.
    Strictly talking about weight loss, investing in obtaining 10 pounds of muscle for 80 extra calories per day?

  • “No pain no gain” I interpreted as, if one doesn’t feel anything at all of muscle soreness the next day or 2 days after, you didn’t train the muscle well/challenging enough. Do you disagree with that, Yuri?

  • Was doing reverse forearm curls in the preacher machine and I was getting so many weird looks. Pretty sure I am the only one who ever trains forearms in my gym….currently they are sitting at 13.5 inches. To you, what is a good forearm size to aim for?

  • priceless information +yuri elkaim, many people follow the especially #1……Thanks for the info………..keep them coming…….great channel

  • you really nailed it but I think you made the comment women won’t bulk up unless they are doing the same workout as men. I hope that was a misunderstanding on my part.:)

  • Great video Yuri, I was following a workout weight lifting plan and I did a bit of cardio (10-15 mins) but I still feel slightly bigger and bulkier than when I started my workout plan. My diet is not the best but I am working on it. Could you please give me any advice? I love lifting weights but feel disheartened with the way I have been looking slightly bigger.

  • Hi Yuri. How do you feel about suspension training? I’ve been working with one for a bit, but find I get a little discouraged. There are so many exercises and it can become a little overwhelming to the beginner.

  • Great video. Discovered your channel and feel like I have finally found someone who is real and truly understands how the body works and what you need to get fitness results for life. Too bad most people are still on the mainstream eat less work out more bandwagon. Thanks again.

  • For physique oriented guys, pure minimalist and conventional lifts yield very suboptimal results. I mean from purely physique point of view, having huge legs with not enough traps, lats and rear delts is not impressive.
    To get the best results in terms of physique, one has to do unconventional lifts i guess.

  • I hate how “educated” coaches are saying that concurrent periodization is not the right way because “changing lift every week is only confusing muscle and doing the same fckn lift for month+ is the best because your muscles will adapt only to this lift and strength will go up” and then they dont consider that doing so few lifts isnt good for muscle balance and they always must seek certain lifts to fix their disbalances because they dont even understand that their minimalistic training made those disbalances in the first place lol

  • Loved the tips,, especially the last one,, i have seen a lot of people having protein shakes post workout,, now i know its bot the right thing to do,, thanks yuri!!

  • Agreed. Be open to anything. There is no one program for all. You have to listen to your body. Try different variations. Experience.

  • Very good information as usual Yuri, i can attest to the fact that protein shakes overall are pretty useless. I stopped using them last year and it actually made me more in tune to what i ate. Considering that most whey protein is filled with artificial sweeteners and such things i dont recommend them for anyone. Real food is always prefereable and comes with taste and general enjoyment.

  • @alphadestiny have you seen the movie Harsh Times? You look like a jacked version of freddy rodriguoz in it. Good movie bro, its like training day

  • I do trap bar deadlifts, I find them easier to recover from compared to barbell deadlifts and it has more carryover into the squat because of the increased hip drive.
    Thanks for the video, solid advice.

  • I’ve just joined. I was concerned about my kidney. I’m on immune suppressants. This video is great. I only lose weight on protein diets.

  • love this.. thank you. its very informational. glad i am doing something rite and other i must tweak…. thank you again.. for sharing..

  • I think that the main 2 points are the following:

    1. Does the approach have logic and fit the context of your sport \ goals?
    Most time proven programs (ex: starting strength, 531, Bulgarian lite etc.) are logical yet now are considered conventional.
    If your program makes you achieve your specific goals, it thus has merit by definition.

    2. How long have you been training, and how often can you progress?
    Most people in fitness \ strength sport \ youtube fitness are beginner a\o intermediate lifters, and can get to 85%-90% of genetic strength & muscle potential within 3-4 years of logical training and nutrition using the basic, conventional, time & research proven methods found in the exercise science literature.

    P.S:
    Good job using the ‘video game music’ for added emphasis during key points in the video.

  • Hey dude what do you think of my own program I started? (mainly Strength training apart from arms)

    Tuesday
    Bench Press
    Squats
    Weighted Pull ups
    Calf Press

    Friday
    Cardio day

    Saturday
    Overhead Press
    Rack Pulls
    Dumbbell curls
    Hammer curls
    Overhead Tricep Extensions

    I’d appreciate any thoughts. I’m a novice by the way so I wanted to keep it short and simple by doing mostly compound lifts which give me the most bang for my buck.

  • 1:10 WTF I’m just shitting here in one of the gym cubicles listening to this video and this scared the shit out me (no pun intended)

  • Me* casually eating watching the video then 1:10 Me* where am I? what’s happening? Where is the music coming from, is this Ultra Alphadestiny with his new form? So many questions

  • “Broscience, myofribular vs sarcoplasmic”
    Can you expand?

    As in what is it and how is it wrongly used? I’ve heard elliott hulse talk about this in great detail so im assuming its not just some completely made up idea, it stems from somewhere legitimate, right?

    Thanks

  • Thanks awesome info. They were all practical but number is definitely the one I was most guilty of. I will now have my protein shake before my work out. Definitely favored this vid.

  • also want to add in someone else! the legendary Bill Kazmaier trained rather unconventional with using 12-15 reps on all excersises even the classical lifts like bench squat dl and overheadpress, while many belive these lifts should be used with the classic 5×5 aproach and very low reps he used alot of high reps on those to with much sucsess! greate video.

  • But isn’t CrossFit unconventional? Alos, isn’t CrossFit bad and dangerous for the body? I think every exercise or training method sould be judged on its individual merits.

  • I agree that any lifter should open the mind and try different things. But making up exercises is just stupid. Like that Jon Andersen dude. He doesnt even look like he lifts, because he doesnt

  • Hey Alex. It’s pretty clear you dislike body part splits for drug free lifters. What do you think of Jeff Nippard’s way of training? He trains in a modified bro split where 85% of total volume is hit on one day and 15% in other day split. Like Back and Deadlift, Chest, Leg and Pulldown, Arms and Close Grip Bench.

  • I remember when I first started really lifting weights, I had 35lb dumbbells, and 60lb dumbbells. I could curl the 35s for a couple reps, but not the 60s at all. So I decided my goal would be to curl the 60s. I would strain and struggle and lift them up as high as I could and count the time I was straining with them until I got 30 total seconds of stain time. Then I would grab the 35s and do as many reps as I could in one set without using too much back or throwing them up. Eventually, I got to the point I could curl the 60s, and since I only had the dumbells, I just worked on how many reps I could do with 60lbs, eventually being able to get them for 2 sets of 15. Although I have decent sized triceps, my biceps and forearms are massive from the amount of strength I built in them and they definitely make my arms look alot bigger than other guys my age in my gym. (Most people in my gym in general actually)

  • Great video, I agree I do the lifts i love the most, for the most part this is because it gives me motivation to go to the gym everyday. As a long as your not doing stupid shit to injure yourself why do you have to do these cookie cutter routines.

  • Befor finding this channel i was ruinging my lower back doing conv deadlifts. Now im rotating hex bar and sumo and it feels natural and im back to being pain free ����

  • 2.2 grams per kilo? But does this also apply to a person that is overweight? I weigh 96 kilo and that would mean that I would eat 211 grams of protein a day! I now eat around 80-115 g/day and I would really struggle to eat much more than that! Isn’t there a limit when a person is overweight???? I mean..what about people that weigh even more than me? Shouldn’t I count on the weight I want to be instead? Like 68 kgx2.2=150 grams. That sounds more plausible to me? I really want feedback on this, thanks!��

  • Yo Alex vegan gains in his recent video said he will be doing rack pulls for his traps cause of Alpha destiny cause his traps are huge… first time I’ve seen him say something good about any fitness YouTuber

  • Hey salut mec just wanted to say I started watching your video a few weeks ago, I’m 189 cm for 84 kg ( my goal is to be at 90 kg and I am a big fan of looking big than being shred. Greeting from France 😉

  • I think people get into the MINDSET that anything that isn’t a cookie cutter program or typical bro “programming” is suddenly unconventional. But as you imply, training is individualized for both the end goal (such as training the Big 3 for powerlifting specificity) and personal response to training (like the Ant training 10×10 on deadlift since it works for him). Also, an exercise can have transference to sport (like neck training for fighters) without being specific to that sport or activity.

    If you have the knowledge about general training methods and your own body, you can pretty much train however you want.

  • I got some rings and they did humble me for sure. I have 6 months doing calisthenics n can rep 25 dips. Tried rings n could barely do 3 lol! Shaking like a mofo.

  • You can prove anything with such short term studies. How about long term data? What was your n population? How about everyday lifters?

  • Would it be effective to do a recomp with 250 deficit for 3 days then 750 surplus? It would be very hard for me to reach a 1500 surplus if I were to do 500 deficit for 3 days

  • Unconventional training works. I do really weird stuff that most people literally make fun of me for, meanwhile im making more gains than them haha. I just started doing singles for lower body lifts….I dont even do bulgarian and im making huge gains very quickly. I do weird overload holds before some upperbody lifts, I prime my grip with heavy weight before heavy rows or pulldowns, i do strange rep ranges, odd sets, bands……..all kinds of stuff. Its fun too. The program doesnt even really matter as much as the mindset. If you dont have the mindset to lift the weight it definitely wont lift itself. The other day i saw a guy who weighed like 200lbs bench 500 on the youtubez and when i asked his trainer what he did he said only high reps and super high volume. Wouldnt work for me but it did for him…

  • Great video some guy gave me shit for doing zercher lifts and he only does “conventional” stuff yet I’m 3x stronger than him cause of unconventional training