1.
The anabolic window.
Holy shit.
This is probably the BIGGEST bro science myth I've ever heard.
Basically, the anabolic window states that within the first 30 minutes after your workout,
you NEED to eat protein and carbs in order to make proper muscle gains.
Let me simplify this shit for all you bro scientists out there, this is ABSOLUTE BULLSHIT.
The bro science behind this total nonsense comes from a study out of the University of
Bros which states that eating within the first 30 minutes promotes muscle protein synthesis
and glycogen storage because it keeps your body in an anabolic state, as opposed to a
catabolic state, which is basically a fasted state.
This has been disproved by science time and time again, and now by your boy the god.
Moral of the story is this, eat protein at least a few hours after your workout and you'll
be fine, it's far more important to be eating the right amount of protein rather than eating
it at some ritualistic time after your workout.
I swear, I've seen guys do a 50 yard dash running like Naruto to their car after their
workout just to get to their protein shake and I'm like holy shit dude, you need to
relax before you get accidentally run over by someone in the parking lot.
If that's you, then it's time to chill the fuck out.
I've also seen guys drinking their protein shake between every fucking set while they're
still there!
Like bro ... what the fuck are you doing?!
2.
Cardio is bad for gains.
Now this is some shit those wack ass juiced up dudes who look like a veiny penises say
to skinny beginner weightlifters.
They're like "bro you need to be moving as little as possible to avoid burning off
calories, every calorie you burn you gotta eat back
I swear some of these guys take it to such an extreme that I wouldn't be surprised
if I saw them driving around from the benchpress to the pulldown machine in one of those carts
that old fat people use at the supermarket to "avoid burning too many calories."
Now if you're a skinny guy and you're trying to put on weight then doing something
like playing 3 hours of basketball 7 days a week will definitely make it harder to gain
weight because you'll be burning a lot of calories during that time and you'll have
to eat those calories back later on, AND it'll slow down your muscle recovery.
Now that doesn't mean you can't do cardio at all, it just means you can't do an insane
amount of cardio because it'll make it harder for you to gain weight and more importantly,
muscle.
By no means should you be afraid of cardio though, feel free to do whatever cardio you'd
like a few times a week, as long as you're eating enough and not overdoing it, you should
be fine.
Basically, instead of having a 3 day sex marathon with your side chick and mistress, cut it
down to a 1 day sex marathon, that's more reasonable.
Shit, I hope my girl doesn't watch this video, cuz she ain't gonna be happy about that.
3.
Taking supplements will make your gains for you.
I've met so many guys who think that going to the gym and throwing the weights around
for an hour counts as a workout routine as long as they're downing their whey protein,
BCAAs, creatine, preworkout, fish oil, testosterone boosters, steroids, fucking pixie dust, you
name it.
While supplements are an excellent way of helping you maximize your gains, simply taking
supplements and going to the gym will NOT make your gains for you.
The real greek god gains come from a strong foundational workout routine and solid diet
to match your goals of either gaining or losing weight.
Supplements are an awesome way of helping you achieve those goals but they're far
less important than having a solid workout routine and diet.
The real value of supplements comes in the convenience and added boost they can add to
your workouts and diet.
For example, with Bodybuilding.com's Signature creatine, you're getting one of the most
highly studied supplements that promotes muscle growth, increased strength, powerful pumps,
less fatigue, and overall fuller muscles.
It also is an awesome added boost to make sure you're consistently adding weight to
the bar each week and putting on muscle each month as well.
I especially recommend it to beginners who are in their first few months and want to
accelerate their initial newbie gains AND people who have been lifting for a while and
are looking to get over a plateau.
Combine that with a diet that's already high in protein to meet your needs and you'll
make gains in no time.
Just be sure you're drinking at least 8 glasses of water a day and you'll be good
to go.
The other two supplements I recommend are preworkout and a multivitamin.
Both of which have been studied and tested extensively which is why I think they're
a safe bet in terms of the benefits they can provide, unlike some other supplements whose
benefits are still debated.
Preworkout is awesome.
It's like going Super Saiyan before stepping into the gym, no joke.
It's like training in the hyperbolic time chamber.
It helps make sure your energized and ready to hit your workout at full speed.
AND it promotes muscular endurance, more energy for high-intensity or explosive movements,
and better overall workout performance.
It even has L-Citrulline which helps your body circulate oxygen better.
Some people even like to take L-Citruline on top of a preworkout as well to boost the
effects so if you're into that I suggest checking it out as well.
Multivitamins are another essential for guys who workout because they help fill in any
nutritional gaps that you may be missing.
It's bad enough to have a nutritional gap when you're not active but if your body
doesn't have enough of the right vitamins and nutrients while you're putting it under
physical stress during your workouts then your deficiencies will be magnified and it
could hurt your gains and your health.
Now I'm not saying you don't need to eat fruits or vegetables now that you're taking
a multivitamin because there is absolutely NO replacement for a wholesome diet that's
rich in fruits and vegetables but a multivitamin is a good added bonus to an already kickass
diet.
If you wanna check out the 3 supplements I talked about from Bodybuilding.com, the Signature
creatine, preworkout, and multivitamin, I'll have them linked below.
4.
"You gotta eat big to get big "
This is probably the BIGGEST bro science fact out there and SO many people believe this.
Meat heads will say shit like "you need to be slamming down 5,000 calories a day and
400 grams of protein if you wanna get as big as me."
Ha, yeah right because that's fucking healthy.
Let me put it to you this way, the amount of muscle you can gain has a limit, so let's
say within a 1 month period you can gain about 2 pounds of muscle and typically for most
people, for every pound of muscle you gain you also gain a pound or a half pound of fat.
So let's say you eat enough to gain your two pounds of muscle, eating anymore than
that won't magically make you gain more muscle, it'll just make you gain more fat
because you will have hit your threshold of muscle gain and you'll just be packing on
fat from there if you eat anymore than you need to.
For most guys trying to pack on mass and muscle, you need to eat about 5-15% more calories
than your daily maintenance, some people may need to eat a little bit more than that if
they're a really hard gainer but most people can get away with eating an extra 500 calories
a day to hit their surplus amount and gain weight.
An easy way to make sure you're hitting your caloric goal for the day is to drink
a protein shake like I mentioned before, or a mass gainer because they're both dense
in calories and protein which you need to build muscle.
I'll breakdown the importance of having enough protein in your diet for you newbies,
so whip out your lab coats.
Protein is the molecule in your body that promotes muscle growth, counteracts muscle
breakdown, and supports recovery after your workouts.
You get protein from eating stuff like beans, brocoli, avocados, nuts, peanut butter, and
of course protein shakes and bars.
5.
Your life needs to revolve around the gym
This is something fitness gurus try preaching all the time on Instagram to make themselves
look cool and like they're hustling 24/7 but to be totally honest with you, this isn't
necessary.
If you build a solid workout routine that emphasizes compound movements and the right
rep ranges for your skill level, mixed in with an appropriate diet and some supplements
for an added boost, you can get away with lifting 3-4 times a week for an hour at a
time, depending on how receptive your muscles are to your workouts.
I'll have my breakdown of workout routines on screen at the end of this video.
Combine that with a decent fitness tracker to track your diet and calories, and being
and staying in godly shape will only add on a couple hours to your week that make it well
worth it, without it having totally eat up your life.
I mean just look at me!
And that's it.
If you wanna check out the supplements from Bodybuilding.com then click the link in the
description to check them out.
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