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Debaser
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Althought there are many training myths, there are a few that many still seem to cling to, despite the evidence or logic to the contrary. Feel free to add your own to this thread, or discuss my personal choices.
1. INCLINES RULE! Inclines are by far the best chest builder, and fill out your upper chest like no other!
Wrong. Inclines are a great movement, as is almost any compound pressing motion. But this reasoning is flawed for a couple reasons. First of all, by upper chest you really mean the clavicular portion, which is a lot smaller than you probably think it is. Also, regular bench presses performed correctly hits this JUST AS MUCH! Inclines actually hit the sternal part to a lesser degree as well! In other words, they don't hit the pecs completely quite as much as flat presses. They do hit the shoulders a bit more (the higher the incline, the higher the shoulder recruitment). Therefore, it's a great movement, but not the magic cure-all that many make it out to be.
2. Low reps hit this fiber type, higher reps hit this type, I only grow off of low reps, high reps etc.
Progressive load is the key growth factor. If you increase your 5 rep squat by 300 lbs, or your 20 rep squat by 200 lbs, you're going to see some serious growth either way. The whole fiber type thing is a bunch of BS, many trainees worry about it (and other pointless minutae) so much that they lose their focus on important matters and end up not succeeding whatsoever.
3. You should change up your routine constantly so you shock the muscles, because they adapt to a certain training routine.
Again, progressive load (adding weight to the bar session after session) results in building muscle. There is no way to “shock growth” into a muscle. Your muscles do not “adapt” to a certain routine, thereby requiring that you “change it up” constantly (the result of slow or nonexistent progress for many). Muscles don't know what the hell you're doing to them, only that they're experiencing tension. They adapt to a certain load, requiring that you increase said load next time around, but that’s all. Muscles are not intelligent. Rant over.
Also, a single routine CAN get one very far. Cases in point: Westside. Hardgainer magazine. DC training. HST. There are several people on each of these routines that don't "switch it up" and have made constant gains.
Do you think after you gain XX lbs of muscle on, say, DC training, your body is going to say "whoops, that's too much, until he changes his set and rep scheme we're going to stay at this weight." No way. Your body does not adapt in that way. Your muscles merely adapt to a certain load, requiring that you increase the load each session to make progress.
1. INCLINES RULE! Inclines are by far the best chest builder, and fill out your upper chest like no other!
Wrong. Inclines are a great movement, as is almost any compound pressing motion. But this reasoning is flawed for a couple reasons. First of all, by upper chest you really mean the clavicular portion, which is a lot smaller than you probably think it is. Also, regular bench presses performed correctly hits this JUST AS MUCH! Inclines actually hit the sternal part to a lesser degree as well! In other words, they don't hit the pecs completely quite as much as flat presses. They do hit the shoulders a bit more (the higher the incline, the higher the shoulder recruitment). Therefore, it's a great movement, but not the magic cure-all that many make it out to be.
2. Low reps hit this fiber type, higher reps hit this type, I only grow off of low reps, high reps etc.
Progressive load is the key growth factor. If you increase your 5 rep squat by 300 lbs, or your 20 rep squat by 200 lbs, you're going to see some serious growth either way. The whole fiber type thing is a bunch of BS, many trainees worry about it (and other pointless minutae) so much that they lose their focus on important matters and end up not succeeding whatsoever.
3. You should change up your routine constantly so you shock the muscles, because they adapt to a certain training routine.
Again, progressive load (adding weight to the bar session after session) results in building muscle. There is no way to “shock growth” into a muscle. Your muscles do not “adapt” to a certain routine, thereby requiring that you “change it up” constantly (the result of slow or nonexistent progress for many). Muscles don't know what the hell you're doing to them, only that they're experiencing tension. They adapt to a certain load, requiring that you increase said load next time around, but that’s all. Muscles are not intelligent. Rant over.
Also, a single routine CAN get one very far. Cases in point: Westside. Hardgainer magazine. DC training. HST. There are several people on each of these routines that don't "switch it up" and have made constant gains.
Do you think after you gain XX lbs of muscle on, say, DC training, your body is going to say "whoops, that's too much, until he changes his set and rep scheme we're going to stay at this weight." No way. Your body does not adapt in that way. Your muscles merely adapt to a certain load, requiring that you increase the load each session to make progress.
