Body Building Myths That Must Die
By Will Brink
Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts
fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent
much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it,
such as drugs, nutrition and supplementation etc.
For example, one of my more popular articles that was published “back in the day” in Muscle Media
was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and
athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for
you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never
seem to die. It’s intended to be tongue-in-cheek to be sure, but it’ s still a serious attempt to combat
various myths that have little or no truth behind them. Some of these myths are generated inside the
bodybuilding community and some are generated outside the community, by the general public and
or medical community. These are in no particular order, so let’s start with a classic:
Myth #1: “Your muscles will turn to fat the soon as you stop working out -Tissue Alchemy BS”
This is a classic used by those looking for excuses for why they have not started an exercise
program and resent those that have. My own mother used to say that to me as a kid when I joined a
gym at 14. There is no physiological mechanism by which muscles magically convert to fat when
one stops working out for some reason. What happens, however, is that many of the gains in
muscle mass will be lost from the lack of stimulation. It’s not exactly earth-shattering news that
people who don’t exercise and eat above maintenance calories get fat. So what you have is often a
loss of muscle and an increase in body fat due to lack of exercise coupled with excess calories. The
next time you see someone who used to be buffed but is now fat, it’s not because his or her
muscles some how converted to fat. They are fat for the same reason millions of others are fat: too
many calories, not enough activity.
Regardless, what if it were true? That is, is the fear of this mysterious muscles to fat conversion a
reason to not start a weight training program? If you stop brushing your teeth, the result is (drum roll)
cavities, but that’s not a legitimate reason to never start brushing your teeth! I have gained and lost
many pounds of muscle over my life time, and have worked with countless people in all phases of
their life, and I have yet to see any muscles convert to fat, this myth of tissue alchemy needs to die
now. I have however seen plenty of people who stopped working out and got fat.
Myth #2: "Pros eat 'clean' all year round"
This myth can be blamed squarely on the bodybuilding publications who want the readers to think
their heroes eat low fat healthy “clean” foods year round. This has often led to newbie types
attempting to get all the calories they require for growth from baked chicken, rice, and vegetables. Of
course getting - say - 4000 plus calories (or more) from such foods is virtually impossible. This
reality often leaves the newbie confused and depressed because he’s not making any appreciable
gains attempting to stuff himself to death with foods that are low in calories. It’s very difficult to get
4000, 5000, or even 6000 calories a day from chicken and rice. Now for the reality: off-season I have
sat across the table from many a pro eating cheeseburgers, pizza, and apple pie. I know one pro
who used to pull over anytime he saw a Taco Bell. Big people require plenty of calories and calorie-
dense foods are the only way to get them. As the late, great Dan Duchaine once said regarding off-
season eating for growth: “don’t feel bad you ate a cheeseburger, feel bad you didn’t eat three!”
Now I can’t comment on every pro’s diet as I don’t know them all, and I am sure some of them have
cleaner diets then others off-season. However, make no mistake: the articles you read about what
pros eat off-season and what they really eat are often two different things.
As sort of an ancillary myth, most pros will carry more body fat than they claim off-season when trying
to gain new muscle mass. Telling people they eat at Taco Bell and are above single-digit body fat
levels does not sell magazines or supplements, so it pays to perpetuate the myth that they are hard
as nails all year (with a few exceptions) and always eat “clean”.
Myth #3: "Bodybuilders are not strong"
Only people who have never stepped into a gym make such stupid statements. Strength varies
greatly person to person of course, but some bodybuilders are very strong with 800lb squats and
500lb bench presses not uncommon. I have seen people using weight that had to be seen to be
believed: 600lb front squats for reps, incline bench presses with 500lbs for reps, and seated
presses with 400lbs for reps, etc. No, not all bodybuilders are nearly that strong, but any bodybuilder
worth his salt is still considerably stronger then the average person. Some bodybuilders compete in
both power lifting and bodybuilding and often do well in both. Yes, some bodybuilders are not as
strong as they look, but some are much stronger then they look, and some are crazy strong.
Myth #4: “Bodybuilders can’t fight”
I’m not going to give much space to this myth other then to say bodybuilders are like everyone else:
some are tough SOB's and some are cream puffs with most somewhere in the middle. No different
then the general public. I have seen a few of the tough SOB variety in action. Conversely, I was at a
gym-sponsored cookout some years ago where this huge bodybuilder decided to hassle this guy
half his size. Problem was, the guy happened to be the state kick boxing champion and proceeded to
beat the snot out of the bodybuilder in front of a few hundred people. The lesson here is: don’t judge
a book by its cover, and don’t get into fights!
Myth #5: "Bodybuilders are all gay"
As with the last myth, this one does not warrant much space. It’s my experience the bodybuilding
community is gay as often as the general public. No more, no less, and how much muscle a person
has does not seem to affect the rate one way or another. It’s a stupid myth that should be put to rest
for good.
Myth #6: "Anyone can look like a pro bodybuilder if they take enough drugs"
If this were true, people in gyms all over the world would look like pro bodybuilders. The major
difference between a high level bodybuilder and everyone else is their genetics, the one thing they
have no control over. Yes, drug use is a fact of life in bodybuilding and many other sports, and yes,
nutrition and training play a role; but if you don’t have the genes for it, all the steroids in the world won’
t get you anywhere near to looking like the people you see in the magazines. Unfortunately, every
gym has those people using doses of drugs higher than many pros and still look like crap. Make no
mistake: drugs work and clearly add an advantage to athletes who use them, but the difference
between them and you is that they chose the right parents!
Myth #7: "Bodybuilders are all Narcissistic"
Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be some of the most
narcissistic people you will ever meet, but they are not all that way. Some are humble, down-to-Earth
people, but let’s be honest, some narcissism is par for the course in bodybuilding. Nuff said there…
Myth #8: “Bodybuilders have small penises and they try to make up for that with big muscles”
How many times have we heard this dumb myth? Clearly, this one is directed at the male
bodybuilders. Truth be known, I have not seen that many bodybuilders’ manly muscle missiles, but it’
s been my impression they tend to be like every other man in that dept. Some are big, some small,
while most are in the middle or “normal.” One caveat, however, is that a big guy with a normal-sized
member will look smaller then a skinny guy with a normal sized member. It’s all in the proportions.
Myth #9: "Steroids don’t work"
If you believe that one you are dumber then dirt. No response to this myth required from me! There’s
a bunch of steroid-related myths I could list, but this is not a steroid article, so I won’t bother.
Myth #10: “I don’t want to lift weights because I don’t want to get huge”
This one tends to be uttered by women, but I have heard men say it also on occasion. It’s a pitiful
excuse for not exercising. As discussed above, very few people have the genetics to achieve even
above normal levels of muscle mass, much less get “huge.” 99.9% of you reading this will be lucky
to put on some muscle, and even that will take years of hard work. It’s not like anyone ever woke up
one day bulging with muscles they didn’t expect. And if you are one of those rare people who put on
muscle relatively easily? Lucky you!
Well there you have it; the major myths in bodybuilding (hopefully) debunked. Those were the ones I’
ve seen/heard most frequently. If you think I missed one, feel free to let me know and perhaps I can
add it to this article at some point. I don’t want to see anyone turned off to the great endeavor that is
bodybuilding. Like all sports or life styles, bodybuilding has its dark side. However, bodybuilding can
be a very healthy, productive, and fun way of life that pays major dividends, so don’t avoid it ‘cause of
myths and disinformation.
See you in the gym!
About the Author - William D. Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the
supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.
Will graduated from Harvard University with a concentration in the natural sciences, and is a
consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media
2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate,
Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The
Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness
stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to
reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer
reviewed academic journals, as well as having commentary published in JAMA. William has been
invited to lecture on the benefits of weight training and nutrition at conventions and symposiums
around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug
free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely
naturally. Both e-books come with access to his private forums and numerous tools to aid you in
either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
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