Last week we talked about the first 3 Obnoxious Fitness Myths That Need to Die. CLICK HERE to read it.
I suppose that means this week we’re diving into the next 3!
So what are this week’s myths?
- The More Work You Do in the Gym, the Better Results You’ll Get
- The More Water You Drink, the Better
- Heavy Training = Sloppy Training and Light Training = Easy Training
Fitness Myth #4- The More Work You Do in the Gym, the Better Results You’ll Get
I’ll first admit this is true. To a point. But there’s a problem with this line of thinking.
It’s a problem that runs rampant in the fitness industry- all or nothing thinking.
Instead of looking at things properly and finding the sweet spot (not too much, not too little, but just right like Goldilocks and the 3 bears…) people assume if some is good then more is better.
More workouts. More hours in the gym. More days in the gym. More protein. More water. More everything!!!
The fitness industry has promoted the message of MORE for decades. And it’s time this myth dies.
So the myth is “the more work you do in the gym, the better results you’ll get”
The truth is “more work in the gym leads to better results to a point, but eventually more work leads to even less progress.”
Look at the graph below. On the X axis we’ve got “Work” which can be number of days per week in the gym, hours per week in the gym, or number of hard sets per muscle group per week you do.
On the Y axis we’ve got “Results.”
As you can see, the first amount of results gets you the fastest results. Then as you do more work, results continue to improve for a while but the results from the extra work start to slow down. This is the law of diminishing returns. Yes, to a point doing more sets gets you better results BUT the first set gets you the most results, second set gets you the second most results, etc.
Eventually though, as we can see in the graph, your results level off then eventually start getting worse! And that’s because while more sets create a bigger stimulus for the body to change…each set produces additional fatigue that the body has to recover from (see the dotted line.)
Results slow down with each set but the fatigue caused from each set remains the same (and possibly even increases with each subsequent set)
And it’s important to remember results come from RECOVERING from the stimulus. Not from the stimulus itself.
So yes, with no stimulus you’ll see no results. But with a massive stimulus you might see poor results because your body can’t recover optimally from that amount of work.
As you can see the myth of more work = better results just isn’t true.
One more point on this- if you’re a pro athlete or bodybuilder trying to absolutely maximize your results…then it’s worth it to try to do as much work as you possibly can to get the best results possible. This still involves finding a sweet spot rather than just doing endless work.
But for the everyday man or woman who simply wants to get lean, strong, and healthy so they can do the things they love with the people they love…there’s no point in maximizing your results.
Instead enjoy the fact that the biggest results come from the early work.
Meaning your biggest return on your time/work comes from your first 2-3 workouts each week. From your first 2-3 sets per exercise. Etc.
I’m not sure why more people aren’t talking about this, but this is one of the reasons clients love us so much.
They’re getting really impressive results with a modest amount of time in the gym.
We aren’t promoting laziness (our clients work very hard). We’re promoting efficiency.
Focus on quality over quantity and I guarantee you you’ll get the results you want with way less work than you expected!
Fitness Myth #5- The More Water You Drink, the Better
Funny enough, someone asked me about this on a phone consultation just this morning. They had a friend (a smart friend) who said to be careful to not drink too much water.
That idea sounds absolutely wild to some. Especially because SO many people are walking around dehydrated.
But it’s true.
Drinking too much water is a very serious issue.
In fact, people die from drinking too much water every single year. And many more end up hospitalized from it.
So why is it so dangerous?
Before we dive into that, don’t be cared. Drinking an extra 10oz of water isn’t going to kill you. Your body is incredible, and it’s designed to keep things balanced. So if you consume a little extra water or a little less water (or even a lot more/a lot less) a healthy body will regulate everything to keep you healthy.
And again, most people don’t even think about electrolytes throughout the day because the body is so good at keeping those things in the proper balance.
But drinking way too much water can throw this balance off.
So how do we make sure we’re drinking enough water but not too much?
First, we need to break up with the idea that “if some water is good then more is better.”
Instead we need to pay attention to:
Our thirst and our urine color.
Yep. You didn’t know we were talking about urine today did you? (Or “potty” as we say in my house!)
First, if you’re thirsty you should drink. And if you’re not thirsty you probably don’t need to drink. It really can be as simple as that. If your body needs water, your body will send signals that make you want to drink! And if you’re not experiencing that thirst, you likely don’t need to drink.
Second, if your urine is a SUPER dark yellow- drink some water!! You need it. But if your urine is crystal clear and you’re in the bathroom every 30 minutes all day long…you’re drinking too much water.
Bonus point- if you’re very active and/or spending a lot of time outside in the summer (think lots of sweat) you might want to add electrolytes to your water and/or make sure to salt your food really well!
Hydration isn’t JUST about water intake. It’s about the combination of water and electrolytes.
Fitness Myth #6- Heavy Training = Sloppy Training and Light Training = Easy Training
For some reason people assume heavy lifting means sloppy or dangerous. Others assume lifting light weights means easy training.
Both are so so wrong.
Regardless of whether we’re using heavy, moderately heavy, or light loads…the goal for the set is the same.
Good Form. A Full Range of Motion. Taken Close to Failure.
From a muscle-building standpoint, as long as a set is taken close to failure and you finish somewhere between 5 and 30 reps…the results will be the same. Yes, the same!
That means your 20 rep set with a light weight, your 10 rep set with a moderately heavy load, and your 5 rep set with a heavy load….as long as it was taken very close to failure…will build the same amount of muscle.
Now the key with heavy loads is to make sure you aren’t sacrificing good form or range of motion for more weight. More weight is always a good idea AS LONG AS your form stays solid and you’re doing a full range of motion.
If we sacrifice good form or range of motion we’re just putting ourselves at risk of injury and reducing the results we’ll get from those sets. That’s why heavy lifting, done properly does NOT mean sloppy or dangerous training.
And the key with lighter loads is to make sure you’re actually getting close to failure. Many people who do light weights stop their sets out of boredom or because their muscles are burning even though they could have done more reps. Sometimes a lot more.
If you aren’t taking your sets close to failure, ESPECIALLY with lighter weights…you’re almost just wasting your time.
I’m sure there is SOME benefit to lifting light weights. It’s better than sitting on the couch eating Cheetos. BUT You’ll get far better results taking your sets close to failure.
Again, it’s super important to remember that no matter if you’re doing lighter weight, moderately heavy weights, or very heavy weights…the goal is the same.
To build muscle.
And if the goal is to build muscle, we must treat each set the same- by focusing on good form, a full range of motion, taken close to failure.
If you’re tired of believing the fitness myths that have been shoved down your throat for decades, and you want to trade those myths in for a simple, effective, breath of fresh air approach that will change your life?
Click here and fill out the “Consultation” form and I’ll reach out within 24 hours to schedule a zero pressure phone call to see if we’re a good fit to work together!
