FOF #1563 – Muscle Building Myths

Apr 13, 2012 · 1985 views

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When it comes to building muscle, it can feel like you’re at a Mexican flea market, overwhelmed by piñatas, jumping beans, crying children and colored baby chicks.

Let’s bust some popular myths on putting on size and getting that muscular body you see in the magazines- eating late at night, how much protein is enough, the impact of pre-workout energy drinks and what your sore muscles are telling you, if you’re willing to listen.


  1. Rafael says:

    Excellent advise on the workout and body building. I am going to adopt some of the ideas you guys gave on body building. I am definitely adopting some of them to my workout as I am starting back after a month hiatus of laziness.

    Any advise on a guy who works out in th mornings and practices martial arts three/four times a week in the evenings?

    If Betty White and George Take do their sitcom, it’d be funny if George parodied the scene from Star Trek where he is fencing shirtless looking like a maniac. Suposedly this is the only time any actor other than William Shatner was shirtless because he had a hissy fit and made it a stipulation that only the Shat was allowed to be shirtless in the Star Trek Original Series.

    • If you start a morning workout in addition to your Martial Arts practice in the evening, take it easy at first to see how your body reacts to the double shift exercising.

      All the bodybuilders I know when they are trying to get cut for a contest or beach love to do cardio in the evening, and lift in the morning. It’s hard for me to do that since I’m a night owl and work at a time I should be at the gym lifting, in the morning.

  2. cassiofm says:

    Nice show guys. What are you opinions on the controversial 4HourBody book? In case you dont know the book, the author says you can change your body with minimum effort following resarches and experiments he did (on himself) for the last 10 years. I confess I followed his diet last year and lost 6kg in a month, the training didnt make me bigger but didnt make me lose anything either, and i was hitting the gym twice a week for twenty minutes. However, while following his diet I did a lot of cardio. This year I followed the diet without the cardio and didnt see much (if any) changes.

    • I’m not familiar with his ideas, but I’m always skeptical when anyone promises “get muscular by doing very little work!” The laws of thermodynamics apply to people!

      (1) you cannot win (you can’t get something for nothing because matter and energy are conserved.
      (2) You cannot break even (you cannot return to the same energy state because entropy always increases
      (3) you cannot get out of the game (because absolute zero is not attainable).

      So what that means is, if you want muscle, you have to lift like a bodybuilder. You need to keep an eye on your diet, make sure you have 1.5g x bodyweight of protein a day (190lbs = 285g of protein.) The muscle has to come from somewhere!

      My advice for someone getting started is try doing something like Simple Strength, three days a week for a couple of months, or even as long as a year, and then switch to a 4 day or 5 day split, with your shoulders on their own day.

      If I can do it, you can too!

  3. Xavi says:

    my feelings can best be expressed in a line from a tv series written by and staring Jennifer Saunders, Absolutely Fabulous: Eat less and take more exercise. 😀

    great show…very sound advice and most importantly, if you inspire one person to take their health more seriously then you’ve done your job! Love that you are making health such an important issue in 2012!

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