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Today’s guest post is by Rafi Bar-Lev.
He’s a fitness fanatic and the founder of the community fitness site, Passionate Fitness – Fitness Tips.
He recently wrote about the top 15 exercises to lose weight as well as interval training in a nutshell.
Check it out!

There are tons of guys out there looking to go from skinny to jock, so it’s no wonder that there’s so much information out there on how to do it. Unfortunately, not all the information about muscle building is accurate.

Here are 5 muscle building myths that couldn’t be further from the truth:

#1 You need to eat meat

A huge myth about muscle building is that you need to eat meat to gain muscle. It’s simply not true – you don’t need meat specifically, you need protein. And protein you can get from a wide variety of sources, including fish and eggs.
Clint’s comment: Whilst you don’t need to, I’m sure as hell not giving up my rack of pork ribs for a bunch of rabbit food just yet ;)

#2 You need to eat multiple meals a day

The multiple meals a day “advice” is interesting in the fact that it’s wrong in every scenario it talks about. For instance, people say that eating multiple meals a day will “speed up” your metabolism so that you will lose weight. But with muscle builders, they say you have to eat multiple meals a day to “get the max amount of calories” – it’s simply not true. There’s a simple formula of whether you ate more calories than you expended during the day, and if you did, whether one meal or 10 meals – you’ll gain weight.
Clint’s comment: Keep in mind that gaining weight is great if its the right kind of weight. Definitely not advocating you go out and eat a tub of chicken wings each day to hit your caloric intake. The quality of the calories you consume is just as important.

#3 You need to do squats, deadlifts, and bench presses

Squats, deadlifts and bench presses are all great compound exercises that will help you add mass quickly – but as long s you take in more calories than you expend and workout, you’ll gain muscle without them.
Clint’s comment: Whilst it’s true that there a variations on these exercises, it must be said that they are the true kings of mass-builders and the most effective.

#4 Steroids will make you muscular

This is one of the biggest myths of all – that taking steroids alone will turn a person into a hulking monster. The truth is that while steroids have an influence on a persons gains, they only help them if they’re also working out at the same time. In short, not only can they be bad for you – but they’re simply not necessary.
Clint’s comment: Very true. Most steroid users are training twice a day, 6 days a week to achieve their physiques. It’s certainly not the easy way to gain mass.

#5 You can’t gain muscle with bodyweight exercises

Yes, weights are great and compound lifts are especially good for gaining mass, but they are in no way necessary. In fact, you can gain weight and muscle by doing bodyweight exercises exclusively and for years have been the foundation of many strength and conditioning programs.
Clint’s comment: Absolutely hit the mark with this one. Body weight exercises are up there on my list of must-haves in the gym for anyone looking to improve their physique. Just look at anyone involved in gymnastics if you need motivation to do them.

The main thing is to focus on targeting different muscle groups combined with compound exercises (targeting many muscle groups), eating plenty of protein and taking in more calories than you expend to put on weight.


Clint’s Note: Thanks for your tips Rafi. There’s a whole lot of misleading information out there on the interwebs pointing us to the latest muscle-building fad. What are some myths that you’ve come across? Comment below.

Clint Nielsen

Author Clint Nielsen

Clint is a dad and husband trying to stay in shape. He's also a highly opinionated fitness enthusiast and author of Reveal The Steel. Follow him on: Instagram, Twitter, Facebook and Google+

More posts by Clint Nielsen

Join the discussion 9 Comments

  • Excellent list of typical body building myths exposed .. I must admit though I’m closer to Clint’s viewpoint on some of those areas.

    Would say this on bodyweight exercises of course they are challenging and you do build lean muscles I like loaded exercises same as body weight circuits but holding dumbells) but need to mention the word “huge” muscles if you looking for that you will only build those suckers with calories and big weights.

  • tsanko says:

    Wonderful ..thanks a lot for posting a good informitive blog

  • roclafamilia says:

    Helpful blog, bookmarked the website with hopes to read more!

  • I know that the rabbit food is a tough idea but after almost 3 years of it now I definitely know that you dont need meat to grow muscles. I actually dont eat eggs or cheese eather. its about the caloric intake and getting protein from other sources.

  • Guest says:

    “Definitely not abdicating you go out and eat a tub of chicken wings….”

    I think you meant advocating not abdicating!!! :)

  • Brad Stadler says:

    If you want to take your bodybuiling seriously you should not forget the importance of nutrition. Many expert bodybuilders and trainers has placed an weight of 80% on the nutrition and only 20% on exercise itself.
    A balanced diet rich in protein and other nutrients is always a must to achieve the goals that you ar looking for as a bodybuiler.

  • Omany says:

    I’m not buying the steroid myth virtually everyone who has a good built body got most of their gains from steroids, the only way without steroids is if you are genetically gifted and spent years training. So no.

    Fish is pretty much meat its just white meat not red meat like beef and so is eggs. For example you can grow a meat tissue in a lab just because it isn’t alive doesn’t mean its not meat, so eggs is meat. You have to have “animal protein” to make gains vegetarians simply can’t without using supplement.

    Its easier to train harder, to make gains than it is to train less and find the right balance and wait for 1 year to gains 4lbs of muscle so yes it is easier to do it with steroids that’s why they are so popular they allow very fast recovery, most athletes want to train harder than their bodies can handle, steroids allow this that’s why they are illegal in virtually all competition because they are effective unlike vitamin supplements which are usually as effective as a placebo.

    Honestly I don’t think you debunked all the myths dude rather made everyone feel better. If you wanna make gains its a combination of good nutrition(making sure you get more than you exert and also making sure it feeds the muscle instead of turning into fat reserves), smart training(not over training), smart resting, and many years of dedication (which is not all easy).

    The short cuts are steroids and they do work very well you can eat what you like and over train and get results the punishment is usually the side effects and if you get caught loss of respect from a lot of people but that doesn’t make the gains what i would call hard compared to the normal way.

  • Muscle Builder says:

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