27/02/2022
Training myths that need to die -
❌ Free weights are always better than machines -
Free weights and machines are JUST TOOLS. And there’s never one best training tool for all jobs. When it comes to good hypertrophy training, barbells actually have a very limited application when compared to good machine and cable options.
❌ Compound lifts are always best
If you're someone who just wants to hit a bunch of muscles all at once or just care about training the lift, then yes, "big compounds" are the way to go. The bad thing about that is that no one area gets a concentrated degree of tension on it to maximize mechanical tension for that area. The "big compounds" also have limiters in terms of output, and open up the door for compensating patters by more dominant muscle groups.
❌ Bro splits aren't for natties
Literally the landmark varied volume study still used to this day as a primary citation in comparing other volume studies for hypertrophy used a bro-split where Ostrowski used training subjects to get gains from. I'm pretty sure that these dudes weren't sauced to the gills and I consistently produce gains on top of gains using bro-splits and push-pull-leg splits (which is still a bro split to me because it's not full body). You split isn't relevant other than helping you to decide effective volume and degree of effort. You can make any split work, and work WELL, regardless of androgen status, with just about any split.
❌ Ass to grass squats is the only way -
Squat depth will always be relevant to your goals.
❌ Bands around your knees is more glutes -
I've made a million posts about this but there's literally not a good reason EVER to put a band around your knees for your glute work. Not one.
❌ Training research carries over into the real world -
Also another myth that has created so much confusion/misinterpretation of what is valuable/what is not in terms of application. In case you didn't know this, not every study is done in order to be applied to the real world. And even then, just because a study shows something doesn't even mean it's real world relevant.
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🏆 ELITEBODY By Dale Parducci
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