6 Meathead Myths – Debunked

Before the digital age, the world of strength training was based on in-the-trenches experience. While many coaches and bodybuilders were spot-on with the training principles they developed, others pushed dogmatic beliefs that, somehow, still exist. Today their ideas are often treated like training mandates – as if they’re based on scientific fact. But ideas don’t become factual just because they’re peddled by a lot of people. Words don’t become truths just because they’re repeated over and over again. So let’s take a look at some common myths and set the record straight. Core Training Myth:Compound lifts, like squats and deadlifts, provide all the core training you need. Fact:Building a midsection that’s strong and aesthetic requires dedicated core/ab training. It’s a tough pill to swallow for many lifelong meatheads, but the reality is the compound lifts aren’t “all the core training you’ll ever need.” The fact is, most (if not all) lifters need dedicated core work to address weaknesses, imbalances, and postural issues to stay healthy and build strength over the long haul. Plus, carving out a set of abs that double as a cheese grater requires specific training that, like any other muscle group, aligns with the foundational principles of hypertrophy. There are two primary reasons why the compound lifts fall short: 1 – For Function The core should be trained to resist unwanted movement at the spine. A strong core creates a stable base that allows you to produce more force and, as a result, lift more weight. Likewise, core strength is crucial for training longevity. It plays a lead role in preventing the spine from folding up like an accordion. For these reasons, performing “anti-movement” exercises is pivotal for a strong and resilient core. Anti-extension exercises (planks, ab wheel rollouts) train the core to resist lumbar extension. Anti-rotation exercises (Pallof presses, chops/lifts) prevent unwanted rotation at the spine. Anti-lateral flexion exercises (suitcase carries) force the body to resist side-bending at the trunk. 2 – For Aesthetics The core should be trained with hypertrophy as the goal. Many lifters squat, deadlift, and press their hearts out, only to remain stuck with a midsection as soft as a stack of double-stuffed pancakes. The problem is, developing abs requires dedicated training that stimulates hypertrophy via mechanical tension, muscle damage, and metabolic stress. This calls for three things: Exercises that can be progressively loaded over time Exercises that facilitate a strong mind-muscle connection Slow reps within a controlled range of motion to emphasize time under tension Workout Time Myth:Don’t train for more than 60 minutes. Fact:Train as long as you need to attain the right results, regardless of time. Many old-school lifters used to train for 2-3 hours, venture off to do 6-8 hours of intense manual labor, and then top the night off with a ribeye and a couple of beers – all while maintaining impressive physiques. Somewhere down the line, though, a theory arose that the body releases a fatal amount of cortisol as soon as a workout exceeds 60 minutes, at which point the muscles disintegrate into an atrophied pile of dust. Even though research and anecdotal evidence show there’s no merit behind these claims, most lifters remain wary of staying in the gym for more than an hour, lest they start sweating out buckets of estrogen. Can you make progress if you only have 30-45 minutes to train? Definitely. Is it optimal? Probably not, especially if you’re a stronger lifter with more years of training under your belt. The reality is that you need more time to train. For example, let’s say there are two lifters who want to work up to a 3-RM. Lifter A has been training for a year and can deadlift 225 pounds, whereas Lifter B has been training for 20 years and can deadlift 600 pounds. Example ramp-up sets for Lifter A: 95×8, 135×5, 165×3, 185×1, top-end set at 205×3 Example ramp-up sets for Lifter B: 135×8, 225×5, 275×3, 315×1, 365×1, 405×1, 455×1, 495×1, 525×1, top-end set at 545×3 Lifter A can get to his top-end set after four ramp-up sets, whereas Lifter B needs nine ramp-up sets to accomplish the same task. Lifter B will also need longer rest periods between sets, additional ramp-up sets for accessory work, and will spend more time loading and unloading plates. Add in the fact that Lifter B (who’s likely older and more injury-prone) will need a more thorough warm-up, and that’s 30-40 minutes gone. Don’t waste time in the gym, but don’t race against the clock, either. Time is a guide – not a be-all and end-all. Doing quality work and eliciting a powerful training effect trumps all else. Exercise Order Myth:Do the compound lifts first, accessory work second, and isolation exercises last. Fact:Determine exercise order based on individual needs and goals. The compound lifts are the best bang-for-your-buck exercises, so doing them when you’re fresh makes
Origin: 6 Meathead Myths – Debunked