Bodybuilding
6 Gym Myths Need To Die
Health Is Wealth and this is one statement that no one can argue about. To keep yourself healthy is so important that people put all their efforts into this. Eating a healthy and balanced diet, walking, jogging, workout, sleeping early, waking up early, avoiding alcohol and cigarettes and it continues till a health-conscious person lives. Out of all these things, there is one health-oriented activity that most of the people prefer today; going to the Gym.
Now gym-ing is not something that everyone is obliged to do. But in this hustle life when it is difficult to keep the check on your eating habits, your daily step count and other health precautions, going to the gym can be a savior. Just some hours from your daily routine needs to be fixed and here you go!
You can enjoy your daily delicious meals and still have a perfect body by going to the gym. Gym keeps your body fit and active. While you tie those laces of your gym shoes, you have this immense sense of motivation to do something for your body. Your mind is distracted from all other worries and you are motivated to nail it.
When you meet other people at the gym you have a good social circle and can have health talks too. The gym is also recommendable for lazy people, as they don’t usually prefer being active, gym hours will make them do everything.
But... there are some misconception or myths about the gym that actually needs to die. What happens is that when something is over talked and is the topic of the town, people usually link irrelevant things to it which have nothing related to reality.
1. Gym Every Day:
It is believed that it is compulsory to go to the gym daily, whatever the situation is. Otherwise, you won’t get a toned body. This is completely wrong. To take one or in some cases, two-day rest is must in a week.
This cheat day from your gym will help you not to have body aches and in case you already have them, your muscles can relax. You can have less fatigue and a peaceful day at home.
People who are addicted to some kind of workout can have a little walk to give their body some work. Take a chill pill each day, because you need it.
2. Cardio Not Good For Muscles:
A myth is also around the corner, that cardio is not recommended for the bodybuilders or for people who want massive muscles.
This is not TRUE. Cardio will not make your muscles weak instead it will help them to grow and give it a lean shape. Also if you have intense cardio for around 30 minutes you muscles buffering ability will also increase.
So if it’s easy and good, why not do it?
Must Read: The Do’s And Don’ts Of Low And High-Intensity Cardio
3. Sweat As Much As You Can:
Firstly, sweating is not in anyone’s control. It varies from body to body and its hydration level. Secondly, this is the most common myth and needs to be cleared. Sweating has nothing related to burning your fats.
It is a natural phenomenon and maybe you are the sweatiest person in your gym and you haven’t reduced a pound on weighing machine.
Obviously, when you have a tough session of the gym, you can be sweaty due to the body temperature or maybe the weather condition. So breath in, breath out and don’t gym to sweat out!
4. Crunches Are For Abs:
Bodybuilders believe that crunches are their way to abs. They can have a perfect six pack body by doing this difficult exercise of all time. But wait NO! Professional trainers stated that by relying on crunches for abs is not a good idea.
The builders who have the most beautiful abs have done many other things like squats, deadlifts, interval training, and chin-ups.
Not only this is a good amount of sleep, a balanced diet and less fatigue and stress are also very important for the desired body. So never do wrong by having those crunches only!
Must Read: Myths About Six Pack Abs
5. Weight Training Is Not For Women:
When the word weight training is heard, men are associated with it and women are of no consideration. Gym believes in gender equality and women are equally obliged to participate in weight activity. Men have the tendency to have those massive muscles easily as compared to women.
This is because the hormone named testosterone is found more in males than in females that helps for muscle building that’s why women body takes time to develop. But this shouldn’t be the reason to bound women.
Must Read: Weight Training According To Your Body Type
6. Muscle Soreness Means Better Gym:
Bodybuilders usually believe in this myth that sore muscles are an indication of better performance at the gym. This is so not true, muscles are sore because the body prepares the muscle to bear up the pressure applied to them.
Once the muscle is adapted to this pressure it won’t be more like your first day at the gym. This soreness is also called Delayed Onset Muscle Soreness (DOMS) and has nothing to show off which most bodybuilders do.
Must Read: Is Muscle Soreness A Sign Of An Effective Workout?
How to Deal with the Myths?
Myths are something that holds you back from doing better at anything. You will be in doubt and kind of relying on every myth. Usually, the people in your gym will make you believe in the totally irrelevant thing that has no link with reality.
In order to vanish these myths from your life or clear the misconceptions about exercising and gym, you need to consult a professional trainer or even a doctor. They can guide you better on what to do and what to avoid. Everything that is the topic of the town is not true and people should be aware of the facts.
The gym is a good ad healthy activity and nothing on this earth shall stop you from doing this. If you got enough motivation then do start it, concentrate on your body goals and most importantly consult a doctor or a professional trainer to get your mind clear from any doubt about your health.
Hope you like our information on 6 Gym Myths Need To Die. If you Like 6 Gym Myths Need To Die and the info provided in "6 Gym Myths Need To Die" Feel Free to share your thoughts in the Comment Box Below. And Share this"6 Gym Myths Need To Die" with your Friends to Help them.
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
Buy Cut Long 300 by Dragon Pharma
Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
Related Article: How Much Do You Know About B-AET? A Fat Burner You’ve Been Missing
- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
Bodybuilding
Are Nootropics a Better Option to AAS?
Nootropics in bodybuilding refer to supplements or substances that enhance cognitive functions such as focus, memory, motivation, and mental clarity. While traditional bodybuilding supplements focus on muscle growth, strength, and endurance, nootropics target the mental aspect of training. Improved focus and motivation can lead to better workouts, more consistent training, and ultimately better results.
Must Read: A New Caffeine? What You Need to Know about Teacrine
Here are some common nootropics used in bodybuilding:
Caffeine: Widely used for its stimulant effects, caffeine can boost energy, focus, and endurance during workouts.
L-Theanine: Often combined with caffeine, L-Theanine promotes relaxation without drowsiness, helping to balance out the jittery effects of caffeine.
Alpha-GPC: A source of choline that supports the production of acetylcholine, a neurotransmitter essential for cognitive function and muscle contraction.
Rhodiola Rosea: An adaptogen that helps reduce fatigue and improve mental resilience, making it useful for both physical and mental performance.
Bacopa Monnieri: Known for enhancing memory and reducing anxiety, Bacopa is popular for those who want to stay mentally sharp during intense training phases.
Lion’s Mane Mushroom: A natural nootropic that supports brain health, cognitive function, and reduces mental fatigue.
Phenylpiracetam: A racetam-class nootropic that is known for its stimulating effects and ability to enhance focus and mental energy, which can be beneficial during challenging workout sessions.
Stacking Nootropics With AAS
Stacking nootropics with anabolic-androgenic steroids (AAS) in bodybuilding can be an advanced approach to optimizing both physical and mental performance. Here’s a guide on how to combine these substances effectively:
Understanding the Purpose of the Stack
Combining nootropics with AAS aims to enhance not only muscle growth, strength, and recovery (which AAS focus on) but also mental aspects like focus, motivation, and mood (which nootropics address). This stack can help bodybuilders push through plateaus, manage training stress, and maintain peak performance.
Common Nootropics to Stack with AAS
Caffeine + L-Theanine: Enhances alertness and focus while reducing anxiety. Helps with energy and focus during intense workouts.
Alpha-GPC: Boosts acetylcholine levels, improving mental clarity and enhancing the mind-muscle connection.
Rhodiola Rosea: Mitigates stress and fatigue, which is crucial during heavy steroid cycles where physical and mental stress is higher.
Lion’s Mane Mushroom: Promotes cognitive health and neuroprotection, helping you stay sharp during longer cycles.
Bacopa Monnieri: Reduces anxiety and improves memory, supporting better recovery and relaxation outside the gym.
Tips for Stacking
Start with Lower Doses: If you’re new to either nootropics or AAS, start with minimal doses and gradually adjust based on how your body responds. Stacking too much too soon increases the risk of side effects.
Cycle Both Nootropics and AAS: Just like AAS, it’s wise to cycle nootropics to avoid tolerance buildup. For instance, you might use nootropics for 6-8 weeks and then take a break, aligning this cycle with your AAS cycle.
Prioritize Liver and Organ Health: Both nootropics and AAS can stress the liver and other organs. Incorporate liver support supplements like milk thistle, NAC (N-Acetyl Cysteine), and TUDCA (Tauroursodeoxycholic Acid).
Stay Hydrated and Maintain Proper Nutrition: Both nootropics and AAS can increase metabolic demands. Staying hydrated and following a nutrient-rich diet ensures better overall performance and health.
Related Article: Protein Powder Supplement Comparison – Which Type To Choose?
Sample Stack for a Cutting Phase
Nootropics: Caffeine + L-Theanine, Alpha-GPC, Rhodiola Rosea
AAS: Testosterone Propionate, Trenbolone Acetate, Anavar (Oxandrolone)
Support Supplements: Liver support (NAC, TUDCA), multivitamins, omega-3s
This stack can help maintain muscle mass, enhance focus and energy during workouts, and support mental well-being during calorie deficits.
Sample Stack for a Bulking Phase
Nootropics: Lion’s Mane, Bacopa Monnieri, Alpha-GPC
AAS: Testosterone Enanthate, Deca-Durabolin (Nandrolone Decanoate), Dianabol (Methandrostenolone)
Support Supplements: Joint support (collagen, glucosamine), digestive enzymes, liver support
This combination can boost cognitive function, improve recovery, and support the intense training needed for mass-building phases.
Stacking nootropics with AAS can offer significant benefits for bodybuilders aiming for peak mental and physical performance. However, it’s critical to approach this strategy with caution, considering the possible interactions and side effects. Always consult a healthcare professional before starting any stack, especially one involving AAS and nootropics.
Possible Side Effects Associated With Nootropics
While nootropics can enhance cognitive function, focus, and motivation, they can also cause side effects, especially when used in high doses or stacked with other supplements like anabolic-androgenic steroids (AAS). Some common side effects associated with nootropics in bodybuilding include:
1. Insomnia and Sleep Disturbances
Many nootropics, especially stimulants like caffeine, can lead to difficulties falling asleep or maintaining restful sleep. This is particularly problematic if taken late in the day, as sleep is critical for recovery and muscle growth.
2. Anxiety and Nervousness
Nootropics that stimulate the central nervous system (e.g., caffeine, phenylpiracetam) can increase anxiety, jitteriness, or nervousness, especially when combined with other stimulants or during periods of high stress.
3. Headaches
Certain nootropics, particularly racetams (like piracetam or aniracetam), can deplete choline levels in the brain, leading to headaches. Supplementing with choline sources like Alpha-GPC can help mitigate this side effect.
4. Gastrointestinal Issues
Some nootropics may cause nausea, stomach cramps, or diarrhea, especially if taken on an empty stomach or in high doses.
5. Mood Swings and Irritability
Nootropics that affect neurotransmitter levels (like dopamine or serotonin) can lead to mood swings, irritability, or even depressive symptoms if used improperly or if taken in combination with AAS, which can already impact mood.
6. Tolerance and Dependence
Frequent use of certain nootropics, particularly stimulants, can lead to tolerance, where increasing doses are needed to achieve the same effect. This can also result in dependence, where users feel they need the nootropic to function optimally.
7. Overstimulation
High doses or the wrong combination of nootropics can cause overstimulation, leading to symptoms like rapid heart rate, high blood pressure, and excessive sweating. This can be particularly risky during intense workouts.
8. Cognitive Fatigue or Brain Fog
In some cases, nootropics intended to boost focus or clarity can backfire, leading to cognitive fatigue or brain fog. This can happen due to overloading neurotransmitter pathways or poor dosing strategies.
9. Interactions with Other Supplements or Medications
Nootropics may interact with other bodybuilding supplements, medications, or AAS, leading to unexpected side effects. For example, combining stimulants like caffeine with pre-workouts or fat burners can amplify side effects like anxiety or heart palpitations.
10. Long-Term Safety Concerns
The long-term effects of many nootropics are not well-studied, especially when taken in high doses or combined with other substances. Chronic use could potentially lead to neurological imbalances or organ stress over time.
Mitigating Risks
Start Low and Go Slow: Begin with low doses and gradually increase to assess your tolerance.
Cycle Usage: Avoid using the same nootropics daily to prevent tolerance and dependence.
Stay Hydrated and Eat Well: Proper hydration and nutrition can reduce the risk of gastrointestinal and cognitive issues.
Monitor Your Response: Keep track of how you feel when taking nootropics and adjust accordingly if you notice negative side effects.
Consult a Professional: If you’re stacking nootropics with other substances like AAS, it’s essential to get medical advice to avoid harmful interactions.
While nootropics can offer cognitive and motivational benefits in bodybuilding, responsible use and monitoring are key to minimizing side effects.
Take Away
To conclude, nootropics can help bodybuilders maintain high levels of mental energy, motivation, and focus during training, which is essential for pushing through tough workouts and staying consistent with your fitness goals. However, as with any supplement, it’s important to research and consider potential side effects and interactions.
Don't Miss: Horse Chestnut and Other Supplements to Get Rid of Water Retention
-
Steroids2 years ago
VOX Testing: Why Bodybuilders Must Have It Tested Regularly
-
Steroids1 year ago
Shavers and Other Body Grooming Equipment for Bodybuilders In 2023
-
Steroids1 year ago
ChatGPT and Other Avenues to Find Great Bodybuilding Coaches
-
Steroids1 year ago
Best Oil Recommendations Before Competition for Subtle Shimmer
-
Steroids1 year ago
Powerlifting Vs Power Building: Find Out the Big Difference and When to Shift Between the Two
-
Nutrition1 year ago
Everything Nutritional Food: What’s Too Much Or Too Little
-
Beginners1 year ago
Tren Cycle for Beginners
-
Anabolic Steroids11 months ago
Legality of Anabolic Steroids In Latin America
-
Bodybuilding Products7 months ago
Telmisartan In Bodybuilding: An Expert’s Advice
-
Bodybuilding1 year ago
Competition Prep Cycle for Pro Bodybuilders
-
Bodybuilding9 months ago
List of FDA-Approved Peptides
-
Anabolic Steroids6 months ago
How Much Do You Know About B-AET? A Fat Burner You’ve Been Missing
-
Bodybuilding12 months ago
Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice
-
Steroids9 months ago
Trenbolone: Why it Remains A Beast In the Market
-
Anabolic Steroids12 months ago
Natural Steroids for Bodybuilding
-
Anabolic Steroids10 months ago
Start The New Year Strong With These Tips
-
Beginners1 year ago
Calisthenics: Secret to Building A Better Upper and Middle Body
-
Bodybuilding11 months ago
Unique Things That Have Redefined Mr Olympia Over The Years
-
Bodybuilding Products6 months ago
TRT Add-ons: The Ultimate Guide
-
Bodybuilding8 months ago
How Much Is Too Much Cardio? Understanding Heart Rate Zones
-
Steroids5 months ago
Major Bodybuilding Peptides Explained
-
Bodybuilding8 months ago
The Importance of Scaptions in Female Athletes
-
Bodybuilding5 months ago
Here Is How To know Your MRV (Maximum Recoverable Volume)
-
Product Reviews5 months ago
Top Vitamins for Skin Health
-
Anabolic Steroids6 months ago
Peptides Vs. Steroids:Real Talk/Guide