1. You have to destroy yourself every workout.
Many trainees think that they have to leave the gym or “box” absolutely crushed from their workout to see results. This is just simply not true. While it does take hard work to get stronger or improve your appearance. Smarter training will always supersede harder training, given there is effort. “If some is good then more must be better” is a silly thought. If you keep pushing this style of training you WILL get burned out or get hurt.
2. You should never take a rest week.
This method of thought goes right along with point number one. Sometimes life gets stressful, you get a hint of an injury, your training has hit a wall and you just need a break. De-load weeks, a few days off or a week off will sometimes be your savior. If you are an intermediate to advanced lifter and have been training hard for more than 8 weeks without one of the aforementioned then you should try it out and see how your performance improves.
3. Banded chin ups are a great way to get a dead hang chin up.
Very frequently I hear the goal of a female that wants to do a chin up. Therefore her trainer has her doing banded chin ups to get stronger. This method of “help” does not have great carry over to the actual chinup. Why? The most assistance the band gives is at the bottom of the movement and progressively gives less assistance the closer you pull yourself to the bar. The problem with this is that the hardest/weakest part of the movement is the bottom half, where you are getting the most assistance. So if you use this method, the bottom of the chin up stays weak, while the top gets stronger. The best method to build a chin up is to use the assisted chinup machine because you can progressively and linearly get stronger through the whole range of motion.
4. You must master the movement before adding any load.
Many trainees have been told that to progress with any compound/complex movement that you have to master your bodyweight or the bar to advance up in weight. This could be true sometimes but the majority of the time it is not. While form is very very important, sometimes you need to “feel” weight to understand how to move. Now don’t get me wrong if you add weight and the form gets worse, to the point you can’t cue them out of faulty movement, then the load should be reduced. In my experience many lifters will move better when they can actually feel the weight and improve their mind/muscle connection, therefore improving the use of a coach’s cue.
5. Lifting heavy makes you huge.
This is probably the most frustrating myth out there. People don't want to lift heavy because it’s hard and scary when you don't have a coach/spotter. This myth is especially popular with females. Please trust me here; lifting heavy will not turn you into a huge musclely freak. Number one, females do not naturally possess the genetic makeup to gain large amounts of muscle mass. Number two, it takes a very long time and dedicated nutrition program to gain muscle mass. What lifting heavy does do is improve the quality of the muscle, increase your metabolism by disrupting homeostasis, gives you a sense of accomplishment and adds some muscle mass to the average Joe or Jane.
6. High rep training is the best for weight loss.
The opposite end of the heavy spectrum is the myth that high rep training is best for distance activity, weight loss or “toning up”. High rep training 10+ reps is really only used effectively by bodybuilders. Oddly enough they use this rep range because it is best at producing hypertrophy (muscle growth). Yet, this rep range is used very frequently by females wanting to lose weight. The average person training in this rep range is not training hard enough to get any result from this method. Most use this rep range because they have the assumption it should be light and easy. Light and easy never got a single soul any measureable kind of results. When in doubt just make whatever set you are doing difficult and remember that heavy (all relative) produces the greatest results.
Train smart, rest occasionally, lift heavy and get under the bar and “feel” the weight and get that form on point. Happy Training!