Every culture has its myths and bodybuilding is no exception. Like most myths,
most are nine parts fantasy and one part truth, though of course, some myths
have no truth to them at all. I have spent much of my career attempting to
expose myths surrounding bodybuilding and topics that relate to it, such as
drugs, nutrition and supplementation etc.
For example, one of my more popular articles that was published “back in the
day” in Muscle Media was entitled “Nutritional myths that won’t die” which
focused on myths surrounding protein and athletes. Classics such as “athletes
don’t need additional protein” and “high protein diets are bad for you” as well
as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that
float around and never seem to die. It’s intended to be tongue-in-cheek to be
sure, but it’s still a serious attempt to combat various myths that have little
or no truth behind them.
Some of these myths are generated inside the
bodybuilding community and some are generated outside the community, by the
general public and or medical community. These are in no particular order, so
let’s start with a classic:
Myth #1: “Your muscles will turn to fat the soon as you stop working out -
Tissue Alchemy BS”
This is a classic used by those looking for excuses for why they have not
started an exercise program and resent those that have. My own mother used to
say that to me as a kid when I joined a gym at 14. There is no physiological
mechanism by which muscles magically convert to fat when one stops working out
for some reason. What happens, however, is that many of the gains in muscle mass
will be lost from the lack of stimulation. It’s not exactly earth-shattering
news that people who don’t exercise and eat above maintenance calories get fat.
So what you have is often a loss of muscle and an increase in body fat due to
lack of exercise coupled with excess calories. The next time you see someone who
used to be buffed but is now fat, it’s not because his or her muscles some how
converted to fat. They are fat for the same reason millions of others are fat:
too many calories, not enough activity.
Regardless, what if it were true? That is, is the fear of this mysterious
muscles to fat conversion a reason to not start a weight training program? If
you stop brushing your teeth, the result is (drum roll) cavities, but that’s not
a legitimate reason to never start brushing your teeth! I have gained and lost
many pounds of muscle over my life time, and have worked with countless people
in all phases of their life, and I have yet to see any muscles convert to fat,
this myth of tissue alchemy needs to die now. I have however seen plenty of
people who stopped working out and got fat.
Myth #2: "Pros eat 'clean' all year round"
This myth can be blamed squarely on the bodybuilding publications who want the
readers to think their heroes eat low fat healthy “clean” foods year round. This
has often led to newbie types attempting to get all the calories they require
for growth from baked chicken, rice, and vegetables. Of course getting - say -
4000 plus calories (or more) from such foods is virtually impossible. This
reality often leaves the newbie confused and depressed because he’s not making
any appreciable gains attempting to stuff himself to death with foods that are
low in calories. It’s very difficult to get 4000, 5000, or even 6000 calories a
day from chicken and rice. Now for the reality: off-season I have sat across the
table from many a pro eating cheeseburgers, pizza, and apple pie. I know one pro
who used to pull over anytime he saw a Taco Bell. Big people require plenty of
calories and calorie-dense foods are the only way to get them. As the late,
great Dan Duchaine once said regarding off-season eating for growth: “don’t feel
bad you ate a cheeseburger, feel bad you didn’t eat three!”
Now I can’t comment on every pro’s diet as I don’t know them all, and I am sure
some of them have cleaner diets then others off-season. However, make no
mistake: the articles you read about what pros eat off-season and what they
really eat are often two different things.
As sort of an ancillary myth, most pros will carry more body fat than they claim
off-season when trying to gain new muscle mass. Telling people they eat at Taco
Bell and are above single-digit body fat levels does not sell magazines or
supplements, so it pays to perpetuate the myth that they are hard as nails all
year (with a few exceptions) and always eat “clean”.
Myth #3: "Bodybuilders are not strong"
Only people who have never stepped into a gym make such stupid statements.
Strength varies greatly person to person of course, but some bodybuilders are
very strong with 800lb squats and 500lb bench presses not uncommon. I have seen
people using weight that had to be seen to be believed: 600lb front squats for
reps, incline bench presses with 500lbs for reps, and seated presses with 400lbs
for reps, etc. No, not all bodybuilders are nearly that strong, but any
bodybuilder worth his salt is still considerably stronger then the average
person. Some bodybuilders compete in both power lifting and bodybuilding and
often do well in both. Yes, some bodybuilders are not as strong as they look,
but some are much stronger then they look, and some are crazy strong.
Myth #4: “Bodybuilders can’t fight”
I’m not going to give much space to this myth other then to say bodybuilders are
like everyone else: some are tough SOB's and some are cream puffs with most
somewhere in the middle. No different then the general public. I have seen a few
of the tough SOB variety in action. Conversely, I was at a gym-sponsored cookout
some years ago where this huge bodybuilder decided to hassle this guy half his
size. Problem was, the guy happened to be the state kick boxing champion and
proceeded to beat the snot out of the bodybuilder in front of a few hundred
people. The lesson here is: don’t judge a book by its cover, and don’t get into
fights!
Myth #5: "Bodybuilders are all gay"
As with the last myth, this one does not warrant much space. It’s my experience
the bodybuilding community is gay as often as the general public. No more, no
less, and how much muscle a person has does not seem to affect the rate one way
or another. It’s a stupid myth that should be put to rest for good.
Myth #6: "Anyone can look like a pro bodybuilder if they take enough drugs"
If this were true, people in gyms all over the world would look like pro
bodybuilders. The major difference between a high level bodybuilder and everyone
else is their genetics, the one thing they have no control over. Yes, drug use
is a fact of life in bodybuilding and many other sports, and yes, nutrition and
training play a role; but if you don’t have the genes for it, all the steroids
in the world won’t get you anywhere near to looking like the people you see in
the magazines. Unfortunately, every gym has those people using doses of drugs
higher than many pros and still look like crap. Make no mistake: drugs work and
clearly add an advantage to athletes who use them, but the difference between
them and you is that they chose the right parents!
Myth #7: "Bodybuilders are all Narcissistic"
Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be
some of the most narcissistic people you will ever meet, but they are not all
that way. Some are humble, down-to-Earth people, but let’s be honest, some
narcissism is par for the course in bodybuilding. Nuff said there…
Myth #8: “Bodybuilders have small penises and they try to make up for that
with big muscles”
How many times have we heard this dumb myth? Clearly, this one is directed at
the male bodybuilders. Truth be known, I have not seen that many bodybuilders’
manly muscle missiles, but it’s been my impression they tend to be like every
other man in that dept. Some are big, some small, while most are in the middle
or “normal.” One caveat, however, is that a big guy with a normal-sized member
will look smaller then a skinny guy with a normal sized member. It’s all in the
proportions.
Myth #9: "Steroids don’t work"
If you believe that one you are dumber then dirt. No response to this myth
required from me! There’s a bunch of steroid-related myths I could list, but
this is not a steroid article, so I won’t bother.
Myth #10: “I don’t want to lift weights because I don’t want to get huge”
This one tends to be uttered by women, but I have heard men say it also on
occasion. It’s a pitiful excuse for not exercising. As discussed above, very few
people have the genetics to achieve even above normal levels of muscle mass,
much less get “huge.” 99.9% of you reading this will be lucky to put on some
muscle, and even that will take years of hard work. It’s not like anyone ever
woke up one day bulging with muscles they didn’t expect. And if you are one of
those rare people who put on muscle relatively easily? Lucky you!
Well there you have it; the major myths in bodybuilding (hopefully) debunked.
Those were the ones I’ve seen/heard most frequently. If you think I missed one,
feel free to let me know and perhaps I can add it to this article at some point.
I don’t want to see anyone turned off to the great endeavor that is
bodybuilding. Like all sports or life styles, bodybuilding has its dark side.
However, bodybuilding can be a very healthy, productive, and fun way of life
that pays major dividends, so don’t avoid it ‘cause of myths and disinformation.
Bodybuilding Revealed is a complete blue print to muscle building
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About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various
health/fitness, medical, and bodybuilding publications. His articles relating to
nutrition, supplements, weight loss, exercise and medicine can be found in such
publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body
International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter
For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed &
Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly
columnist for Physical magazine, Musclemag and an Editor at Large for Power
magazine. Will graduated from Harvard University with a concentration in the
natural sciences, and is a consultant to major supplement, dairy, and
pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health
found in peer reviewed academic journals, as well as having commentary published
in JAMA. He runs the highly popular web site BrinkZone.com which is
strategically positioned to fulfill the needs and interests of people with
diverse backgrounds and knowledge. The BrinkZone site has a following with many
sports nutrition enthusiasts, athletes, fitness professionals, scientists,
medical doctors, nutritionists, and interested lay people. William has been
invited to lecture on the benefits of weight training and nutrition at
conventions and symposiums around the U.S. and Canada, and has appeared on
numerous radio and television programs.
William has worked with athletes ranging from professional bodybuilders,
golfers, fitness contestants, to police and military personnel.
Bodybuilding Myths That Must Die
(September 10th, 2007)
