20 Common Bodybuilding Myths Debunked
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- เผยแพร่เมื่อ 25 ก.ค. 2024
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20 Bodybuilding Myths Debunked
Bodybuilding Myth #1 (00:52) - You must consume a protein shake or high protein meal as quickly as possible post workout in order to take advantage of the "anabolic window".
Bodybuilding Myth #2 (01:59) - You must "eat big to get big".
Bodybuilding Myth #3 (02:45) - There are specific "muscle building foods" you must eat in order to maximize your gains.
Bodybuilding Myth #4 (03:37) - There are specific "mandatory" muscle building exercises you must perform in order to stimulate hypertrophy effectively.
Bodybuilding Myth #5 (04:40) - Cardio burns muscle.
Bodybuilding Myth #6 (05:28) - Training each muscle only once per week is not an effective way to build muscle.
Bodybuilding Myth #7 (06:28) - Fasted cardio increases fat loss in comparison to fed cardio.
Bodybuilding Myth #8 (07:27) - Delayed onset muscle soreness is a good indicator of having had a successful muscle building workout.
Bodybuilding Myth #9 (08:33) - Weight training stunts growth.
Bodybuilding Myth #10 (09:06) - Eating smaller meals more frequently throughout the day increases metabolic rate and fat loss in comparison to larger meals eaten less frequently.
Bodybuilding Myth #11 (09:44) - Eating before bed will lead to increased fat storage.
Bodybuilding Myth #12 (10:32) - Squats and deadlifts increase testosterone levels which then causes you to gain more muscle throughout your entire body as a result.
Bodybuilding Myth #13 (11:29) - Low reps should be used for increasing muscle size while high reps should be used for increasing muscle definition.
Bodybuilding Myth #14 (12:24) - BCAA's are an effective supplement for preventing muscle breakdown and increasing protein synthesis.
Bodybuilding Myth #15 (13:52) - Intermittent fasting is superior for fat loss in comparison to regular continuous calorie restriction.
Bodybuilding Myth #16 (14:52) - You need to constantly switch up your workouts in order to "shock" or "confuse" your muscles into new growth.
Bodybuilding Myth #17 (15:56) - Low carb diets are inherently superior for fat loss.
Bodybuilding Myth #18 (17:27) - You must avoid alcohol if you want to gain muscle and lose fat effectively.
Bodybuilding Myth #19 (18:47) - Performing direct ab exercises like crunches and leg raises is the key to getting a six pack.
Bodybuilding Myth #20 (19:39) - You can't gain muscle effectively on a vegan diet. - แนวปฏิบัติและการใช้ชีวิต
Thanks for watching! Don't forget to follow on Instagram as well where I dispel plenty of other common fitness myths as well as provide consistent daily tips and updates you'll definitely find helpful: instagram.com/sean_nalewanyj
Ashutosh Pathak go eat your tandoori chicken boi
Also, one shouldn't eat after sunset according to ayurveda. So you shouldn't think bluntly like overall nutrition for day, timing matters. Do not eat late at night. Your dinner should be over by 6:30 PM according to ayurveda.
@@johnu8539 I'm vegan bruh!
Ashutosh Pathak go eat your chicken tikka masala
@@johnu8539 As I said earlier, I'm vegan, bruh, and don't call me boi, I'm straight!
“Just because something isn’t optimal, doesn’t mean it isn’t effective.”
Yes! Thank You!!!
We all are after the slowest way to get where we want to be..... Said no one ever
Read that as soon as he said it lmao
@@GoatOfMind but it's not the fastest now is it?? Each muscle hit 1 time a week
@@dustencross357 Problem is that this is why most people stop. "Can't train 3 times this week, might as well not train at all". And before you know it you didn't train for 2 months because the circumstances are never optimal
@@DuSeun that's why forget optimal! Just move some weight
Sean. You just destroyed 60% of fitness TH-cam lol
Well 90% of it is bullshit so I still have 30% more to go...
@@Sean_Nalewanyj Haha perfect attitude! 🤣
Sean Nalewanyj The 10% is athlean x
Right?
Bimarsha Guragain Interesting
@@fryPS This comment didn't age well!
This guy really doesn't get the credit he deserves! He's legit and his integrity is outstanding
You are generally very eloquent in your communication but this video especially puts on valuable information in such a precise, succinct manner. One of the top fitness channels on TH-cam!
Thanks Shaleen!
Man, this list could just go on and on until it's like a 10h video 😂 I remember when I was starting, a guy told me it's critical to separate carbs and fats into different meals and that this would speed up my fat loss. Or that you need to add at least 50 grams of dextrose to your post-workout protein shake to spike the insulin and "send" protein into the muscles lol
Haha who told you that bullshit?????
Na balkanu su najveci moguci idioti sto se tice fitnessa 😂 zapravo tuzno
@@Luraj7 English?????
carb and fat cycling is effective because it limits the foods you eat and for example you eat crunchy foods in your first meal and fatty soft foods in your second meal
Jim Stopinia said that about the dextrose.lol. whatever his name
Myth #21: Thomas DeLaure knows what hes talking about
I think he knows what he's talking about. The problem is that he knows he's spreading myths and lies.
@@rivahkillah ya, I bet you're right
Hey at least it looks like he works out unlike that quack Dr. Berg.
mojo mojo dont say this brother
the amount of BS Thomas DeLaur spews is incredible
This guy needs to be shared and promoted by more people. With all the BS in the fitness industry, it's refreshing to find this channel. I have personally been into fitness for most of my life and so many myths through the years have been debunked. This video hit on many of them
Your so knowledgeable. You should be at more subs than this
You're 😂🤣
Appreciate that man, thanks.
@riley jack Size and knowledge don't have a positive correlation. If you're going by that, then you should only be following Brad Dingleberry.
@riley jack Does a movie director need to look like the movie star they’re directing? Nope. If you have the knowledge it doesn’t mean you need to look a certain way. Plus everyone has a different frame so your argument is stupid
@riley jack tell me. At exactly what point does someone go from skinny to muscular when it comes to bodybuilding?
Not going to lie, I used to believe in the first myth. The thing is I still do take my post workout shake immediately afterwards, but that's because I train fasted (and I do that so I don't get the bloated feeling while working out).
I think everyone believed that at some point.
The post workout shake can feel refreshing, too
I think anyone should listen to this, twice, before ever hitting the gym for the first time. Great stuff.
Sean I have to say, if it was anyone else, it would have been a very boring 22 min video, but your videos go smoothly .. thanks for all the info man
Thanks! Appreciate it.
It's because he's no-bullshit. He just rolls through whatever it is he wants to say, while other guys try to be entertainers.
This dude actually gives the best advice, bullshit free and without complaint about uploading. Props to you Sean, you’ve done it, being very genuine in an industry that isn’t
feeling blessed that having reliable fitness information source . Your advice has always been helpful to me .
Thanks Sean !!
Sean- thanks for making this video, I wish I would have known all this years ago. So many myths and it causes a lot of stress when you’re starting out
For sure! I was running back home from the gym to get some protein when I didn't have my shake with me lol
Amazing video Shawn please do another one like this 🙏🏻 (and one that explain the whole how much sets and reps thing)
I've watched many videos from you and think all these issues have been covered. But it's always good to review good info. Thanks!
this is the most educational fitness video I have ever watched. Thanks for clearing these things up Sean. Keep up the fantastic work!
Thank you for taking the time to provide this quality video and time stamps.
Excellent video and great info. I really like the myths you picked. Seems like your channel is also following progressive overload as well with a nice steady increase in subs and viewers :p keep up the great work!
The excessive eating for mass myth is true. I remember the Navy Seal bodybuilders who ate a ton of food because they already had a huge appetite for their size to begin with. But once my friends stopped training they accumulated lots of fat.
Thanks Sean for taking the time for making this video. Thanks Sean and keep it up man!
I once had a PT try to teach me about "Eating within 30 minute Anabolic Window". I quickly busted the myth by stating food takes 4 - 8 hours to fully digest (as in liquify, not absorb), so the nutrients in your food are only fully available 4 hours minimum after eating.
Great content as always! You should have more subscribers. Keep up the good work!
This video should be required viewing for everyone who goes to a gym.
Whenever I think about giving up ,, or disillusioned at my progress I come back to your vids because I forget that nothing that requires work and dedication happens over night... thx...
Excellent video! Great info! Thanks
I love this guy, keeping it real! and straight to the point greatly appreciated!
Good video. Answered a number of questions I had wondered about - and looking these things up on the internet gives you so many different answers you end up being totally confused, Very helpful information.
Glad it was helpful!
Great content! Loving the new video style with more pics and videos playing over your voiceover instead of just 99% clips of u talking on your couch
Thanks. I’ll be stepping it up further in a few months and using my own footage rather than stock footage
Very good video. This video is a must for every gym goer. It answers so much..
Sean is the man for the NO BS content
Thanks Sean. Appreciate the down to earth simple advice that is expressed so clearly. Well done
Thanks, glad you liked it
You always set the record straight. I will never understand why people think if you just touch one chocolate all your gains go to waste and fat builds on overnight its absurd and this nonsense needs to stop and ive been saying this for a long time. You always know your stuff!
Sean gives great advice. Well explained never boring.
Thanks for the info Sean!
Very informative video as usual , God bless you.
Really glad I stumbled on these vids. To me they are what we call in the Marines a “no bullshit assessment”. Big fan, looking forward to signing up for my fitness and eating plan and trying some of the pre workout etc
This guy has made me a believer , he actually tells the TRUTH !!! My first sub to a fitness based channel , and with actual reliable useful content hallelujah 👍
Absolutely amazing information!
Your info is on point. I just subbed. 🤘💪
Thank you for informing and educating
Great info. Very useful 👍👍
Simple and Precise, I had fallen into many of these myths and wasted a lot of time, thanks for this
Excellent, informative video. Thank you very much. 👊
Thanks!
8 years into fitness, these myths are still golden nuggets, great content
Thanks for the information well said .
Your videos are spot on. Thanks
This guy deserves more views. Way more. Excellent advice.
One of the best Fitness/Bodybuilding video ever!
Holy f I already knew most things. Looks like I also have gained a lot of information from sean without knowing. Thank you sean for coaching me without even telling me. Love you
I'm learning a lot from you man. Cheers!
been following you for close to 6 years man
great job man
Thanks I appreciate the support
Hands down the Most Informative Video I've watched, Answered like 90% of all the shit I've been wondering about lmfao
your pissing off a lot of fitness youtubers bro, they'll be sending out hitmen for you soon.
Some people just want shit that actually works 🤷
Love your vids bro. Your one on 7 ways to tell you're working out properly really got me at the right time. I've gone on a bit of a yt lifting bender and it really helped me measure it all up and realise I'm likely doing enough for me, despite all the signs I might not be. I've been lifting a while, around ten years, but semi consciously maintaining previously, now I'm moving for consistent gains and your guidance has really helped.
In another video he says if you're natty and you want to look big you're going to have to carry between 14 to 16% body fat. That helped me so much because I always look in the mirror and say I need to cut cut cut. He said in the other video if you're a Natty it's one or the other, you can look big or you can look chiseled you can't have them both. Now I know a lot of people on here wouldn't like to hear that but facts are facts and it helped me tremendously!
@@paulthorade6977 aha I watched that my man and ironically it cut me!! I've kidded myself for years I've been like 10ish when really I was prob 13-15 at my lowest. I've put on around a stone since May (up to 10, at 5ft9 - proper ecto) and probably up to around 15-20 now, so am starting to focus on lowering my fat intake to avoid later cardio and possibly calorie stagnation. Glad to see it helped you too, even as a fairly lean dude I definitely needed to hear it, and realise that frankly anywhere near 10% is probably just not a realistic or healthy ambition for me
Great content !
Great video, especially the diet advice on choosing foods you like that allow you to hit your calorie goals. I use to think I had to choose foods that were “health” even if I didn’t like it, which led to yo yo dieting. Now I just choose the low calorie dense foods I like, making my diet more of a lifestyle.
Thanks Sean! Have a like too for the algorithm.
I've been at this for years and have learned more in the past few months from this dude than literally anyone else in my whole weight lifting experience
Great content as always Sean. 80% of the „Fitness-Gurus“ will hate you for that 😂
Myth #13 got most of my attention yet the others helped as well. Thank you for giving us the right literature and information for us people that want to have a healthy and safe life without having to drink crazy ass supplements, etc.
TH-cam should give out special royalties for creators adding the time-stamps in the description. You are the real mvp.
Great video! Trouble with drinking, who goes out and has 2 drinks lol
Great video as usual
Literally just discovered you today. I'm already hooked, you're awesome. Hi, I'm Dave, and I'm your newest subscriber.
Love the content ❤
I'm way late to your content. But you just got a new Subscriber 👍👍
Good work
Excellent video
great content as usual, but why go the same "distracting fancy stock footage" route like thomas de lauer? i loved how you just did straight talking tinto camera before. bring that back. otherwise another great vid
Again,one of the BEST utube fitness gurus!
Your point on alcohol consumption and it's effects on not just the body, but the mind as well, definitely hits home for me. I spent the vast majority of the last 10 years drinking at least 3-4 times a week, sometimes more, and having 6 or more drinks each time. I was tired all the time, foggy brained, sore etc. Well, I'm 30 now, and I made the decision that I can't keep living like that, so, while I will still drink on occasions like work/friend/family functions, I no longer drink regularly, not even on weekends. I also now have been going to the gym regularly since the start of the new year, I eat healthier, I've started reading every night before bed, sleeping better, and I feel 1000x better already.
Not to mention, in the past few months I lost 10 pounds simply from cutting out the alcohol.
01:10 Consuming protein during the anabolic window.
02:05 Eat big to get big.
02:47 There are certain foods you must eat too gain muscle
03:40 There are certain exercises you must do to gain muscle
04:40 Cardio burns muscle
05:30 Training a muscle once per week isn't enough
06:30 Fasted cardio burns more fat
07:30 Muscle soreness indicates muscle growth
08:32 Injuries stunts growth
09:10 More frequent meals increases metabolism
09:45 meals consumed layer in the night will create more fat
10:30 Squats and deadlifts increases testosterone
11:30 low reps will make muscle grow high reps will define
12:25 BCAA will increase muscle growth
13:55 Intermittent fasting is better than calorie deficit for fat burning
14:54 You have to constantly change your routine in order to maximize muscle gain
16:01 Low carb diet is better for fat burning
17:27 You must avoid alcohol at all
18:50 performing abs exercises is the only thing you need to have clearly defined abs
19:45 You can't gain muscle on a vegan diet.
Legend
Appreciate your comments on the vegan diet. One minor correction, not all plant foods are lacking in at least one essential amino acids. Soybeans and quinoa (tho that’s mostly a carb source) are two examples of complete plant proteins (tho as you said, individual foods being protein complete isn’t really important as long as you’re getting your protein from various sources)
Hey Sean would you do this more video please and thank you.!
Great video.
myth six is correct, because most other excerises will incorporate a mix of muscles, leading to muscles being worked despite not being the primary focus, IE shoulder press working your triceps, would be a good reason why you should focus specifically isolating the tricep for a day, because over the course of a week, you will work it repeatedly while doing things like chest, and shoulders
This is all the preworkout I need
Hi Sean ,what are problems caused due to not hitting protein goal per day or eating almost only half percent of the required amount every day..Does it slows down results or does it shrinks our body or not build strength...
You are the best advisor in the whole game
Thanks man
I love you. Used to watch Athlean X but you make things easy to understand.
This was absolutely lovely
drop sets are also in my experience the only way to effectively use HIIT or LIIT but together ofc. Let's say your max total volume is only divisible by your 80% max or whatever, however many times. And let's just say you're left with a remainder that you only have it in you to reach with lower weight. This may not have a SERIOUS effect but all the little things you do for extra results certainly add up.
5:35 No that’s not true. There have been studies made on this misconception. It is not less effective as long as you equate for volume and sets. So if you do 12 sets once per week instead of 6 sets twice and you lifted about the same volume, it’s not gonna change a thing.
You are my favourite fitness influencer Sean ❤️
Good work bud
As a guy with slow metabolism I can tell you that increasing meal frequency and reducing volume will result in significant weight loss. It made sense to me so I tried it years ago and lost like 40 lbs in a month. One of my daily meals was a McDonald's McChicken. So it's not like I was eating lean chicken and broccoli all day long.
Fantastic video.
When you realize the things that matter most are the basic fundamentals (Intense Training with enough volume, small caloric surplus, 7+ Hours of sleep per night, 1.25g of Protein per lb of LBM, enough water)
1.25g per pound is a little excessive if you ask me. 1g would be enough.
Another great video, Sean! Just to clarify some aspects about the "myth" #15. Actually the recent studies are showing the benefits of IF and it's not just about practicality. It's not overpower but it can boost fat loss because of longer periods of low insulin levels, control of blood sugar, improvements in insulin sensitivity, autophagy, maintenance of muscle mass, regulation of hormones like leptin and so on. The problem is that a lot of people think that you can do IF and eat whatever you want without considering calories in vs calories out. Yes, do IF in a surplus and you WILL gain weight. Calories STILL MATTER and IF is not going to open the forever dirty bulking heaven's door.
The point is that IF combined with a structured diet with a caloric deficit will be more effective for fat loss and muscle maintenance than just doing caloric restriction, according not just only by the recent studies, but also from the tons of people that apply IF. I'm not saying that caloric restriction alone doesn't work, but when compared with IF + caloric restriction, the last one offers more benefits in general than just sticking with eating less more frequently for example. I'm currently doing IF 20/4 protocol on a bulk (20h fasted / 4h feeding window) and the results in my body recomposition are noticeable.
Can you link the research you're referring to. Last meta analysis I looked showed no difference between intermittent vs continuous calorie restriction. The second point about anecdotes though I'd only take with a grain of salt. You can find anecdotes of people swearing by every type of training system, diet and supplement out there.
@@Sean_Nalewanyj Sure man. Here are some of the studies.
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
Alternate‐day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta‐analysis-
www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/
Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting
www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
And yes, I agree with you. People claiming that this diet, program or this supp is the holy grail of all are just plain ignorant or are trying to sell some garbage that not works. Even among IF community this still applies haha. For me, it's a great system and a thing that you can adopt for a lifestyle, but it's the only true way? Haha hell no! Keep up the good work man by bringing some light into this nasty thing that the industry fitness has become.
Received a reply from the man himself, but sadly never followed up with any data 😬
4:30. How do I know which exercises minimize joint stress? I'd really like to protect my joints as much as possible.
Your advice and content is very similar to Jeremy Ethier’s. Both channels have a scientific foundation hence your information and his coincide a lot. I still see, hear & know a lot of people and trainers following the myths you have debunked in the video like a tradition and they try to inculcate these fake philosophies in me too but I just nod my head and only listen to their advice after researching about it thoroughly. I personally don’t use any supplements and mainly focus on the three bullet points: 1. Training 2. Nutrition 3. Sleep and I’m able to see satisfiable progress in the gym. Thanks a lot for the transparency. ❤️✌🏻
I do fasted cardio mid day because it extends the fast and I feel lighter and less hungry after thus allowing me to extend the fast till evening.
If you find it to be a helpful tool for blunting hunger then that's great
Sean Nalewanyj : yes, thanks SN. Down 60 since December, BMI 23.5. My Dexa was 35% when I started, I’m guessing 17 or so now. (Will check soon) Pants went from 38-40 to 32-33. Trying to lose 10 more pounds. Resistance/cardio 4-5x a week. Hitting a wall here though. Any suggestions?
I was so paranoid I need to eat within 1-2 hours of my workout but now I can relax
i use to believe and train according to all of these myths,it worked,but it was complicated and draining to an extent
I have always had carbs my whole life and always felt full. Being a northeastern Indian, most of my meal consists of rice, boiled leafy vegetable and something fried as side dish. I was wondering if I can build enough muscles to atleast do push ups without hitting my minimum requirement of protein? Protein is expensive and I am still a student so.
Hey Sean if my boxing coach only wants me to hit my muscles weight lifting once every two weeks, am I going to lose a lot of muscle mass?
14:52, arnold is crying from the distance😂😂😂😂
Literally the first thing I thought about ahahah
Ahahah yeah back then they had a lot less knowledge on the stuff
One of the myths I constantly keep hearing is training for strength and hypertrophy is radically different. It’s only slightly different in my experience and 95% of the exercises and lifestyle remains the same
There's still much we can learn from the early bodybuilders. For example, Steve Reeves believed that what you consumed today is what your body was building on the next day. In other words he saw the nutritional/building process as taking a longer period of time than how it's thought of today. We may laugh at that but he had the results to show. He also consumed more carbohydrates than typically recommended, yet remained acceptably lean.
Well... duh lol.
That's because carbs don't make you fat, idk what point you were trying to make there