7 training myths that science has debunked
Training science evolves constantly, challenging beliefs that for years we considered absolute truths. Dr. Brad Schoenfeld, one of the most respected researchers in muscle hypertrophy, has reviewed multiple concepts that he previously defended fervently, based on new scientific evidence.
This evolution of knowledge teaches us that keeping an open mind and following current evidence is fundamental to optimizing our training results. Below, we explore seven popular myths that modern research has debunked.
Myth 1: The 45-minute anabolic window is critical
For years it was believed that consuming protein immediately after training was crucial for maximizing muscle growth. This "anabolic window" supposedly lasted only 45 minutes, after which the body would enter a catabolic state.
The scientific reality
Current research shows that muscle remains sensitized to protein for up to 24 hours after training. The most important thing is not the exact timing of consumption, but the total daily protein intake and the pre-training meal.
However, the optimal point at which the body absorbs proteins is still 10-15 minutes after exercise.
Myth 2: The magic 8-12 repetition range for hypertrophy
The popular belief established that to maximize muscle growth you had to train exclusively in the 8-12 repetition range. Outside this range, you supposedly wouldn't get the same hypertrophic benefits.
The scientific reality
Current studies show that you can achieve effective hypertrophy in a much wider range, from 5 to 30 repetitions, as long as you train close to muscle failure.
Practical application: Use different repetition ranges according to your needs. High repetitions (15-30) are excellent if you have joint problems, while low ones (5-8) can be useful for gaining strength simultaneously.
Myth 3: You must train to failure on every set
The "all or nothing" mantra suggested that every set should be taken to complete muscle failure, using intensification techniques like forced repetitions to maximize growth.
The scientific reality
Evidence indicates that training close to failure (2 repetitions in reserve) produces similar hypertrophy gains with less accumulated fatigue and lower injury risk.
Practical application: Reserve failure training for safe isolation exercises. In compound exercises like squats or deadlifts, keep 1-2 repetitions in reserve to preserve technique and reduce risk.
Myth 4: Post-exercise hormonal spikes drive growth
It was believed that training with short rests and multi-joint exercises significantly elevated testosterone, growth hormone and IGF-1, initiating the muscle growth process.
The scientific reality
Although these hormonal spikes occur, they are transient (lasting approximately one hour) and evidence does not support that they have a substantial effect on long-term muscle growth.
Practical application: Don't base your programming on trying to maximize the hormonal response. Focus on more important variables like volume, intensity and progression.
Myth 5: You must eat every 2-3 hours to maintain anabolism
Traditional bodybuilding philosophy promoted eating 6 small meals a day, spaced every 2-3 hours, to maintain a constant anabolic state and prevent the body from "wasting" protein.
The scientific reality
Studies show that you can absorb and utilize more than 30 grams of protein per meal. Three or four well-distributed meals are sufficient to optimize muscle protein synthesis.
Practical application: Simplify your nutrition by consuming 3-4 complete meals a day. This is more sustainable and produces the same results as eating constantly.
Myth 6: Split routines are superior to full-body training
It was assumed that split routines (training different muscle groups on separate days) were inherently superior due to the "pump" and the ability to focus all energy on specific muscles.
The scientific reality
Research does not show inherent advantages of split routines over full-body training. Effectiveness depends more on total weekly volume than on the type of split.
Practical application: Choose the split that best fits your schedule and preferences. Full-body training can be more efficient for moderate volumes and produces less muscle soreness.
Myth 7: Full range of motion is always optimal
It was taught that you should always use the full range of motion in all exercises to maximize muscle development.
The scientific reality
Emerging evidence suggests that training in the stretched position of the muscle (initial part of the movement) can be as effective as full range for hypertrophy, especially in arms and legs.
Practical application: Experiment with partial ranges in the stretched position, especially if full range causes you discomfort. Maintain full range for exercises where you seek to improve strength throughout the entire range of motion.
Conclusion: Science as a guide
These changes in scientific understanding remind us of the importance of maintaining a flexible, evidence-based mindset. The fundamental principles of training remain valid: progression, consistency and adequate effort.
The evolution of these concepts frees us from unnecessary rigid rules, allowing for more individualized and sustainable approaches. Use this information to adapt your training to your lifestyle, preferences and limitations, always maintaining the basic principles that really matter for muscle growth.