There’s loads of myths surrounding training and loads of people fall into the trap of following them, so I’m gonna clear a few up now.....
1️⃣ The magical “8-12” rep zone that people believe they have to work in to build muscle is not quite as accurate as one might think. In all the literature it appears that it’s total volume that is the biggest driver of muscle growth, and you can build just as much muscle on 7 sets of 3 as you can 3 sets of 10 when training volume is equated (Schoenfeld et al, 2014)
2️⃣ If I had a pound for the amount of times I heard someone say they want to ‘tone’ some/ all areas of the body then I’d be a rich man 😂 the truth is that there is no such thing as muscle tone, it’s as simple as the more muscle mass you have, combined with a low enough percentage of body fat, the more of the ‘defined’ look you will have in whatever specific area it is
3️⃣ Another very common myth is picking specific and usually very small isolation exercises to target stored body fat in certain areas. While this might sound to some like it could work, this is simply not the case as the body does not pick and choose which areas to lose body fat from. So ditch the crunches and endless amounts of light dumbbell curls and focus on big movements, while understanding that a CALORIE DEFICIT will always be king for fat loss 👑
4️⃣ Most big meatheads will have you believe you have to train to absolute muscle failure on exercises to achieve maximum muscle growth. This kinda of approach easily be counter intuitive for most people, usually because it can greatly impact on recovery and can lead to a dangerous breakdown of form when used on barbell exercises, so on the most part this kind of approach is worth staying away from
5️⃣ Having specific days for specific muscle groups, like an arm day or just one day dedicated to legs and just smashing them to pieces is another way that’s gonna lead to you being sore for days and not get as many gains altogether. Instead, spreading weekly volume out for each muscle group on different days, through a full body or upper/lower split is a better way to go💪🏻