Why I’m writing this
Too many lifters are stalled under the weight of outdated rules. I’ve pulled 6.6× body‑weight from a rack with no belt, no shoes, and zero caffeine‑fizz pre‑workout—not because I’m special, but because I chose evidence over dogma. Recent research exposes supplement scams, metabolic booby‑traps, and gear‑dependency; so let’s set the record straight and set your PRs free.
Myth #1 – “You need a supplement stack to grow”
Look at the numbers: Americans drop >$35 billion annually on pills and powders that show “little, if any, evidence of benefit.”
Worse—36 % of black‑market anabolics are flat‑out counterfeit.
My rule: if it didn’t roam, swim, or sprout, it doesn’t enter my kitchen.
Myth #2 – “Bulk hard, then cut harder”
Weight cycling doesn’t just waste months; it hammers your metabolism and jacks up cardiovascular risk. Cohort studies tie large weight fluctuations to higher CVD and mortality.
New mouse data in Nature shows yo‑yo dieting locks in hyper‑insulinemia—metabolic quicksand.
Stay near fighting shape all year; slow‑cook your gains.
Myth #3 – “Protein shakes are non‑negotiable”
Class‑action suits keep exposing protein‑spiking—labels brag 30 g, lab tests find 21 g.
I’d rather chew a 20‑oz rib‑eye than gamble on amino fluff. Real food wins taste‑buds and trust.
Myth #4 – “Perfect form or nothing”
A systematic review suggests full ROM edges out partials—but differences are trivial to small, meaning heavy partials remain legitimate overload tools.
I chase stimulus, not Instagram aesthetics; half‑rep rack pulls built my posterior chain when full‑range top sets stalled.
Myth #5 – “Hours of cardio = shredded abs”
The constrained‐energy model shows total daily burn plateaus as activity rises—your metabolism fights back.
Analyses of exercise‑only weight‑loss trials echo the same tune: cardio alone seldom moves the scale.
Hoist heavy, tighten nutrition, sprinkle cardio only if you love it.
Myth #6 – “Never lift fasted”
Twenty‑four‑hour fasts can amplify growth‑hormone pulses five‑fold.
Reviews on fasted training report heightened fat oxidation, with no performance drop for strength bouts.
Yes, some endurance athletes feel draggy (adaptation matters), but for explosive lifts, hunger is rocket fuel.
Myth #7 – “Training is just calorie math”
Pontzer’s work shows human energy expenditure caps out—burn more here, burn less later.
That’s why I program for hormonal leverage (GH, adrenaline, insulin sensitivity), not treadmill scoreboard illusions.
Myth #8 – “Belts, shoes, straps keep you safe”
Barefoot deadlifts cut anterior–posterior sway, improving balance and core recruitment.
Gear has its moment (meet day), but raw lifting forges bullet‑proof stabilizers you can take anywhere—even a Phnom Penh alley gym with rusty iron.
Myth #9 – “Sub‑75 kg lifters can’t pull half a ton”
I did, and I’m not alone. Heavy partials + neural priming smash perceived ceilings—study after study shows partial‑ROM can complement full‑ROM for strength.
The only natural limit is the story you tell yourself.
Action plan—your turn to bust myths
Final rep
I’m not in the business of babysitting your comfort zone. I’m here to rip the caution tape off the squat rack, throw science‑backed truth at your routine, and roar “Up!” while you eclipse yesterday’s self. Supplements? Optional. Excuses? Illegal. Unload the myths, reload the bar, and meet me at the chalk bowl.