1. Cardio is unnecessary:

Many who are attempting to pack on weight will entirely skip cardio, seeing it as superfluous and even detrimental to their efforts. However, cardio will only serve to supplement your workouts. Having better aerobic capacity will allow you to lift longer and harder, letting you get more out of your time in the gym.

 

  1. Low reps for size, high reps for detail:

I’m not entirely sure how this myth came about, or what the purported reasoning behind it is. The fact is that most of your lifts should lie between the 8-12 repetition range if you are looking to gain muscle. There is no such thing as a muscle become more detailed or ‘ripped’ without adding size, how you look is solely dependent on the size of your muscle and the amount of fat you have.

 

  1. Protein requirements:

Sources online will call for anything up to 150 grams of protein a day if you are looking to add serious mass. While protein is essential for building muscle, studies have shown that after about 100 grams a day, your body really reaches a plateau point where it can’t absorb any more for the day. The most important thing you should be focusing on getting enough of every day is carbohydrates. Not only are carbohydrate-rich foods high in calories, but you will need the carbs to have enough energy at the gym.

 

  1. Protein shakes will make or break your results:

The simple fact is that much of the supplement industry is simply a huge, clever marketing scam. While protein shakes do provide a quick, stable source of high-quality protein, they only provide around 25 grams per serving, which can easily be found from other sources if the pricey shakes are out of your budget. There is no difference between eating enough chicken to get that protein in and having it through a shake.

 

  1. Eat right after you lift:

While it is important to schedule your meals so you can get enough calories in for the day, there is no scientific evidence to show that eating after you lift has additional effects on your results. If you feel hungry or in the mood to eat after working out, go for it, but don’t force yourself to eat right after if you don’t want to.