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#1You can get as big as a pro bodybuilder without taking steroids; it just takes longer.
Explanation: Despite what many of the magazines say, all professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. Without manipulating hormones, it just isn't possible to get that degree of muscularity, the paper-thin skin, and the continuing ability to pack on mass, despite sometimes having poor workout habits and relative ignorance of the principles involved that many pro bodybuilders have. Many supplement distributors, in order to sell their products, would have you believe otherwise.
Still, that's no reason to give up. By using state-of-the-art training principles, consuming a nutrient-rich diet, and by getting proper amounts of rest, almost every person can make incredible changes in his or her physique. The competitive bodybuilder circuit may not be in your future, but building the kind of physique that gains you respect is certainly achievable, as are self-respect and robust health.
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i tend to disagree (ya, i know: what experience do i have...?) i dont think its possible to get a physique
as good as a pro bb'er without steroids in a short time... if you want to make yourself feel good, then its a whole different story.. but if u want to look like a pro, you cant do so without steroids.. look at 0311... he's MASSIVE with cuts + EVERYTHING..! how long did it take him..? he say 8+ years... (i really hope he hasn't taken steroids coz if he has, then i'm here digging my own grave :gulp
but, as 0311 pointed out a few posts ago, most bb'ers arent STRONG... they may look great and all, but 0311 (who is not a competitive bb'er) says he benches WAY more than 3 IFFB pro's..
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#2In order to get really big, you have to eat a super-high-calorie diet.
Explanation: Well, that's true; you'll get really big if you eat a super high-calorie diet, but you'll look like the Michelin Man's fraternal twin. However, if you want to get big, lean-tissue wise, then super-high-calorie diets are probably not for you unless you are one of those very few people with metabolic rates so fast you can burn off these calories instead of depositing them as fat. Unfortunately, studies show that, in most people, about 65% of the new tissue gains brought about by high-calorie diets consists of fat!
Of the remaining 35%, approximately 15% consists of increased intracellular fluid volume, leaving a very modest percentage attributable to increased lean muscle mass.
According to Dr Scott Connelly (MM2K, Spring 1992, p. 21), only about 20% to 25% of increased muscle growth stems from increased protein synthesis. The rest of the muscle growth is directly attributable to increased proliferation of the satellite cells in the basal lamina of muscle tissue, and dietary energy (calories) is not a key factor in the differentiation of these cells into new myofibres (muscle cells).
Of all factors determining muscle growth, prevention of protein breakdown (anti-catabolism) seems to be the most relevant, but adding adipose [fat] tissue through constant overfeeding can actually increase muscle pro-teolysis (breakdown). Furthermore, additional adipose mass can radically alter hormone balances which are responsible for controlling protein breakdown in muscle. Insulin balance, for one, which partially controls anti-catabolism in the body, is impaired by consistent overfeeding. So much for the eat-big-to-get-big philosophy!
Stay away from the super-high calorie diets unless you're a genetic freak, or you're woefully lean and don't mind putting on fat [or you're using appropriate pharmaceutical supplements].
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i think thats self explanatory..
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#3 If you eat a low-fat diet, it doesn't matter how many calories you take in, you won't gain any fat.
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A lot of poeple believe that starving themselves will help reduce overall body fat... but research has shown that by constricting your diet, you are actually increasing fat % because your body needs to store more to synthesise it later for enery (respiration = assimilation of food to produce energy).. so gradually lowering your fatintake while maintainging / increasing at a very slow rate your workout intensity, might help reduce fat in the long run...
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#4 The more you work out, the more you'll grow. The longer you work out, the better.
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well, i cant lie... i used to believe this... i think may other beginners may feel the same way... i used to workout for hours and hours waitnint till i couldny move a muscle.. then i'd head home... i used to do minimum 60 sets a day... but this only worked initially... then by body got drained...
so, "less is more" (yes 0311: thats you
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#5 You don't have to be strong to be big.
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no, you don't but wudnt it be nice if you were small + VERY VERY strong..? imagine a small guy going to a gym in a pink t-shirt and bright orange pants and benching 800 lbs..!!!
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#6 You can't grow if you only work each body part once a week.
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yes, you can... provided its something like OVT...
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#7 Weight training makes you big; aerobic exercise cuts you up
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i think MOST people (and i dont mean to offend any of you who are / arent).. hell, i used to be... and i still am... thats why i do cardio even when i'm bulking... i feel that my routine will bring me mass, and my cardio will help lose all the fat... but, thats not true...
here's why:
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Manipulations in your nutrient intake are the main factor in getting cut up, and how you do it doesn't matter. If your daily caloric expenditure exceeds your daily caloric intake on a consistent basis, you will lose fat and get more cut.
Aerobic exercise is generally meant to improve cardiovascular efficiency, but if you do it long enough, you will burn up calories and in the long run drop the fat. However, weightlifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. (It generally takes that long for the glucose in the bloodstream to be 'burned up', causing the body to dip into glycogen reserves for its energy) Once the glycogen reserves are used up, the body must metabolize fatty acids for energy. That equate to lost bodyfat.
In the long run, bodybuilding is more efficient than aerobics for burning up calories. Let me explain--if researchers were to undertake a study of twins whereby one twin performed daily aerobics and the other practiced a bodybuilding program where the end result was increased lean body mass, the bodybuilding twin would ultimately be a more efficient fat burner than his aerobic twin.
Why? Well, by adding lean body mass, that person's metabolic requirements are higher--muscle uses energy even while it is not being used. The aerobic twin might use more calories during the time period of exercise itself, but the weight-lifting twin would use a higher amount during rest time, leading to a higher net 24-hour expenditure. The weight lifter burns fat just sitting there.
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#8 Training with weights causes your muscles to get tight and hinders flexibility and, consequently, athletic performance.
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this only happens if u stop stretching... if u stretch + weightlift, you wont experience much loss in flexibility - unless its due to muscle soreness...
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#9 If you stop working out, your muscle will turn into fat.
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i dont how many ppl have told me this..
asshole: "why do u workout...? it'll all turn to fat when u stop... so why begin huh...?"
me: SMACK
thats all folks.. i hope i haven't bored you.. if i made mistakes i apologize... and hmm.. if u already know this stuff then no problem... but some new b's might not...