Myth: You need to lift heavy to build muscle
The myth: You need to lift heavy to build muscle. The truth: Heavy weight is one way. It is not the only way. Lighter weight works too, if you push hard. The last few reps should be tough. Effort builds muscle, not the number on the bar. Do this: Pick a weight you can lift […]
Myth: Soreness means a good workout
The myth: Soreness means a good workout. The truth: Sore muscles mean you did something new. That’s all. You can have a great workout and not be sore the next day. Don’t chase soreness. Chase showing up. Do this: Judge your workout by one thing. Did you do the plan? Not sure what is holding […]
Myth: You have to train every day to see results
The myth: You have to train every day to see results. The truth: Your muscles grow when you rest, not while you lift. Most men do well training each muscle 2 or 3 times a week. Rest days are part of the plan. Do this: Lift 5 days a week. Rest on Sunday. Not sure […]
Myth: Free weights are always better than machines
The myth: Free weights are always better than machines. The truth: Machines are great, most of all when you are new. They guide the move. They let you push hard without a spotter. Use both. Do this: Is the bench taken? Use the machine. It’s the same work. Not sure what is holding you back? […]
Myth: You’ll lose your gains if you miss a week
The myth: You’ll lose your gains if you miss a week. The truth: One week off changes almost nothing. It takes many weeks of doing nothing to lose real muscle. You get sick. You travel. Life happens. The danger is not the missed week. It’s not coming back. Do this: Missed a week? Go back […]
Myth: Compound lifts are too complicated for beginners
The myth: Compound lifts are too complicated for beginners. The truth: A compound lift uses many muscles at once. Squats, rows and presses are moves your body already knows. You sit down. You pull. You push. Start light and learn the form. Do this: Learn one big lift at a time. Go light for the […]
Myth: You need to confuse your muscles to keep growing
The myth: You need to confuse your muscles to keep growing. The truth: Muscles don’t get confused. They get stronger when you ask a little more of them over time. One more rep. A little more weight. If you switch exercises every week, you can’t tell if you’re getting better. Do this: Keep the same […]
Myth: You burn fat during exercise
The myth: You burn fat during exercise. The truth: Your body burns fuel all day, not just at the gym. One workout is a small part of that. What matters is the whole day: what you eat and how much you move. Do this: Don’t try to burn off one meal. Look at your whole […]
Myth: Cardio is the best way to lose fat
The myth: Cardio is the best way to lose fat. The truth: You lose fat when you eat less than you burn. Cardio helps. Lifting helps too, because it keeps your muscle while the fat comes off. The best plan uses food, lifting and walking together. Do this: Lift first. Then walk for 10 minutes. […]
Myth: The fat-burning zone is the best for losing fat
The myth: The fat-burning zone is the best for losing fat. The truth: The “fat-burning zone” is slow, easy cardio. It does burn fat, but it burns fewer calories in total. Harder work burns more in the same time. Both count. Pick the one you will keep doing. Do this: Walk uphill. It’s hard enough […]