5 Popular bodybuilding tips that are HURTING your gains

Summary

This video challenges conventional bodybuilding wisdom, highlighting five training methods proven counterproductive by science. It discusses the lack of consensus among top bodybuilders, the influence of drugs, and the importance of full range of motion and proper technique. The script emphasizes the value of scientific research over anecdotal evidence, advocating for evidence-based practices in muscle gain and fat loss.

Takeaways

• 🧠 Success in any field often follows the practices of the best in that field, but this isn't always the case with bodybuilding due to the lack of clear consensus and scientific backing.
• 🏋️‍♂️ Bodybuilding wisdom has shifted over time, with practices like full-body workouts and high-fat diets being popular in the past, contrasting with current trends like bro splits and high-carb diets.
• 🔊 The echo chamber effect on social media can create a false sense of consensus, leading to the adoption of niche opinions as mainstream wisdom.
• 💊 Steroid use among top bodybuilders complicates the picture, as natural and enhanced athletes have been shown to have different training, supplementation, and diet practices.
• 🤔 It's challenging to determine who to emulate in bodybuilding, as even the biggest names may not always follow optimal training techniques or may be using performance-enhancing drugs.
• 🚫 Common bodybuilding practices such as training to failure, using short rest intervals, and sticking to the 'hypertrophy zone' of 6-12 repetitions have been debunked by scientific research as counterproductive.
• 🏋️‍♀️ Exercise technique is crucial for muscle growth, and many pro bodybuilders, even legends like Arnold Schwarzenegger, have been shown to sometimes use suboptimal techniques.
• ⏰ Longer rest periods between sets are generally better for muscle hypertrophy, contrary to the popular belief of short rest intervals pre-contest for fat burning.
• 🔢 The idea of a specific hypertrophy zone is limited; scientific research suggests a broader range of 5 to 30 repetitions, or even beyond, can be beneficial for muscle growth.
• 🏃‍♂️ High volumes of cardio can interfere with muscle growth and strength development, especially for natural athletes, due to the physiological demands it places on the body.
• 🔬 While experience can provide valuable insights, scientific research should be the primary guide for determining optimal training and nutrition practices in bodybuilding.

Q & A

Why does the video suggest that bodybuilding wisdom often fails us?

The video suggests that bodybuilding wisdom often fails because there is no clear consensus among bodybuilders, and the advice and practices that are popular can change dramatically over time. Additionally, the echo chamber effect and reliance on anecdotal evidence rather than scientific research can lead to misinformation.

What is the 'echo chamber effect' mentioned in the script?

The 'echo chamber effect' refers to a phenomenon where people surround themselves with like-minded individuals and algorithms that reinforce their existing beliefs. This can create a false sense of consensus and lead to the spread of misinformation or niche opinions as if they were widely accepted.

How has training frequency evolved among bodybuilders over time?

Training frequency among bodybuilders has shifted from full-body workouts, which were common up until the 1950s, to the more recent trend of 'bro splits' where muscles are trained once a week with more rest in between.

What are some of the dietary trends that have changed in bodybuilding?

Dietary trends in bodybuilding have fluctuated between low carb and high carb diets. Historically, high fat-high protein diets with foods like eggs and meats were popular, but the current trend leans towards high carb diets, although low carb diets have also been popular at various times.

Why is it difficult to determine the best practices to follow in bodybuilding?

Determining the best practices in bodybuilding is difficult because there is a lack of consensus, the influence of drugs on the biggest competitors, and the challenge of distinguishing between natural and enhanced bodybuilders. Furthermore, it's hard to ascertain whether the practices of successful bodybuilders are due to their training and diet or other factors like genetics.

What is the issue with relying solely on the training and dietary practices of the biggest bodybuilders?

The issue with relying solely on the practices of the biggest bodybuilders is that they are often on performance-enhancing drugs, which can significantly alter the effectiveness of certain training techniques and diets. This makes it challenging to determine which practices are genuinely beneficial for natural bodybuilders.

What are some of the common training practices that the video claims are harmful rather than useful for muscle gains?

The video claims that certain common training practices, such as poor exercise technique, very short rest intervals, sticking strictly to the 'hypertrophy zone' of 6-12 repetitions, training to failure, and relying on high volumes of cardio, can be harmful rather than beneficial for muscle gains.

Why is training to failure not always beneficial for muscle growth?

Training to failure is not always beneficial because it can reduce total work capacity and have a poor stimulus to fatigue ratio. It can be especially detrimental for natural trainees who may not recover as effectively as those using performance-enhancing drugs.

What is the 'hypertrophy zone' and why is it debunked in the video?

The 'hypertrophy zone' traditionally refers to a rep range of 6-12 repetitions believed to be optimal for muscle growth. The video debunks this by stating that the real hypertrophy zone could be broader, from 5 to 30 repetitions, and that training within multiple rep ranges may stimulate different growth pathways and be more effective.

How does the video explain the difference in feedback mechanisms between bodybuilding and other fields like chess or investing?

The video explains that in fields like chess and investing, feedback is immediate and quantifiable, such as an Elo rating for chess or return on investment for investing. In contrast, bodybuilding feedback is delayed, limited, and heavily influenced by factors like genetics and drug use, making it difficult to determine what practices are truly effective.

What conclusion does the video draw about the balance between learning from practitioners and scientific research in bodybuilding?

The video concludes that while we can learn from both practitioners and scientific research, the balance is heavily skewed towards science due to the limitations and delays in feedback in bodybuilding. It suggests that for the details of what's optimal, we should rely on scientific research wherever available.