No matter if your workout routine is a result of long-term trial and error or you’re just trying to bulk up for the upcoming beach season, there are hundreds of bodybuilding myths and claims that stand in the way of you and the results you crave.

2. Whether you are just starting your first workout routine or you have
been working out for most of your life, you may have come across
some bad information or techniques that can disrupt your personal
goals. If you rely on some of the sources cited on the internet; you will
be steering yourself down the wrong path due to some of the
information being “myth- based”. This presentation will help you sort
through the good and the bad and help you make a better decision
based on your personal goals.

4. When starting a new muscle building workout, it is a natural progression that you will start to
gain weight. A good weight training program stimulates the body to create lean body mass
and this process also increases your basal metabolic rate.
and the more muscle that
you gain; the more water will be retained within your body.
of weight training you will
inevitably put on some healthy weight. This is natural and it is
your body’s way of adjusting to the challenges of the new
workout.
your body will start to burn the
fat off and your newly acquired muscle will make you look a
whole lot leaner. You will weigh more but your clothes will start
to drop off you. This is because muscle is denser and takes up
less space within your body than fat.

6. To build muscle, you need
three consistent elements:
filled with slow-digesting carbs, minerals,
and vitamins. They are like grains, but with fewer calories. If you
eat enough calories and sufficient, complete proteins, you'll gain
muscle.
as your carb source, you'll be
able to stay leaner, feel fuller, and be healthier while you build
muscle. The only time this myth is real is when you fail to meet
your caloric requirement. Without enough calories, you won't
build muscle.
you can't hope to build muscle if you only eat
vegetables. You need food that gives you complete proteins. So,
if you're a vegetarian, combine those veggies with protein like
nuts, dairy products, or soy and hemp protein.

8. Carbs are essential to gaining muscle. If you take them out completely, you'll burn more
body fat during training perhaps, but you can't keep it up for long.
are the fuel for intense workouts, fats are not. Choose
a macro plan that suits your athletic goals. If you're an athlete,
you're going to need more than protein to make it through a
game.
not only do carbs help you gain muscle but you need a
minimum amount of carbs to ensure that your brain functions
properly. The brain needs glucose to work. Your body can be
ketonic and use fatty acids to fuel your muscles, but your brain
can't.

10. The normal intake of salt should be:
within this healthy range is essential like any
other mineral, in that is required for health maintenance and
helps with your looks. If you are lean but never get a pumped or
vascular look when you exercise, then maybe you have a lack of
salt in your diet.
your RDA of salt you
may retain water and feel bloated. However, this will stop once
the body starts to maintain a sodium equilibrium at a cellular
level. The body will get used to releasing the salt instead of
holding on to it.
is also important for electrolyte balance within your blood
stream.

12. Taking creatine may lead to an initial weight gain of 0.8 to 2.9 percent of body weight in
the first few days due to water being pulled into the muscle; however, this is less likely to
occur following a low-dosage.
that all the weight
gained with creatine supplementation is due to water
weight. Indeed, several researchers have found acute
increases in total body water as a result of creatine
supplementation.
may be a result of an increase in water, research
consistently shows that creatine supplementation, in
addition to resistance training, results in an increase in
lean body mass and a decrease in fat mass, leading to
improvement in body composition.

14. When you feel sore after a workout, you’re experiencing a phenomenon called DOMS
(delayed-onset muscle soreness). DOMS happens when you stretch a muscle under
enough tension that small micro-tears occur in the muscle fibers you worked.
you experience the most soreness when you
first start a new workout program or challenge your muscles in
a new way. Over time your muscles “adapt” and you stop getting
sore even though you’re gradually increasing the tension you
place them under.
Nope. If the workout feels challenging and you’re
pushing hard enough that the last rep or two is difficult, you’re
still giving the muscle the stimulus it needs to grow. If you feel
sore after every workout, you’re probably pushing yourself to the
point that your muscles aren’t recovering fully. That can make it
harder to build lean body mass.
eating foods rich in omega-3, drinking tart cherry juice, sipping
lots of green tea or chocolate milk, you may experience less
DOMS due to the anti-inflammatory effects of this type of diet.

16. A fat free diet is almost impossible. Only a few foods have no fat such as some brands of
whole grain cereal. But even if you eat nothing but those fat free cereals and drink nothing
but water, you'd probably get very ill.
Dietary fats are needed to carry fat soluble vitamins
such as vitamin D, E, K, and X. Also, our body needs the
essential fatty acids found in plants and fish oil in order to
function properly.
need those essential fatty acids to help make
every cell membrane watertight.
those essential fatty acids, you are also
preventing symptoms of inflammatory problems like
rheumatoid arthritis, psoriasis and supporting a healthy
heart and joints. Fat is NOT the enemy!

17. 1- http://www.bodybuilding.com/fun/practice-smart-fitness-25-debunked-training-and-diet-myths.html
2- http://www.skinny2fit.com/bodybuilding-myths/
3- http://www.bodybuilding.com/fun/6-side-effects-of-creatine-myths-debunked.html