THE 7 BIGGEST MUSCLE-BUILDING MYTHS AND MISTAKES
Just remember, somewhere, a little Chinese girl is warming up with your max.
— JIM CONROY
Nine out of Ten people you see in the gym don’t train correctly. I know that sounds a bit harsh, but it’s true, and you’ll soon see why.
In many cases, I wouldn’t even bother getting out of bed in the morning to do their training routines, which are of the “magazine” variety: lots and lots of sets of isolation exercises with relatively light weights. Even if they’re working hard in their training, really pushing themselves to get more and more reps, they’re still doing it wrong and will only wind up disappointed in the results. I should know, because I was once one of those guys too.
Most people also compound their training mistakes by eating incorrectly. They’re usually eating too much or too little, eating too many low-quality foods, and failing to balance their macronutrients correctly. Proper dieting is much simpler than most people think—it’s just a numbers game (and it’s not just calories in vs. calories out—that’s the foundation, but we need to go a bit deeper to maximize muscle growth and fat loss).
All of these mistakes are why so many people bust their butts only to fail to make any noticeable progress. Case in point: most of the crowd in my gym basically haven’t changed one bit in the last couple of years that I’ve been there. They’re still lifting more or less the same weights and look more or less exactly the same as they did when I arrived.
Well, in this chapter, we’re going to look at why. Specifically, we’re going to go over the seven most common diet and training myths and mistakes that keep people from effectively building muscle and losing fat.
Unless you’re brand new to lifting, I can guarantee that you’ve fallen victim to one or more of these myths and mistakes at some point along the way. I know I did.
Let’s get to it.
MYTH & MISTAKE #1
MORE SETS = MORE GROWTH
I used to lift weights for 2 or more hours per day, to the point of complete physical and mental exhaustion. Afterward, all I wanted to do is eat and pass out.
I didn’t particularly like how tough the routine was, but I used to think this is what it took to build a great physique, so I did it—for years. And I wasn’t nearly as ripped as you would have expected given the intensity of my training.
Well, what I later learned is that this type of routine is complete overkill for a natural weightlifter (the guy who originally turned me on to this type of training, it turns out, was on quite a few anabolic drugs).
I learned that doing too many sets and reps for any muscle group per week can lead to overtraining, which has a host of negative side effects: impaired muscle growth, general fatigue, lower levels of anabolic hormones, higher levels of catabolic hormones, and in extreme cases, even muscle loss.
Yes, that’s right—too much weightlifting every day can cause so much more damage to your muscle fibers than your body can efficiently repair that you actually get smaller and weaker over time.
This is one of the first things about the Bigger Leaner Stronger program that is going to surprise you. The workouts are going to call for a lot fewer sets and reps than you’re probably expecting. There are no supersets, drop sets, giant sets, or any of the fancy rep schemes typically recommended in other routines.
Instead, you’re going to do what most popular mainstream weightlifting programs never prescribe: you’re going to focus on heavy, compound weightlifting, and you’re going to do just enough sets and reps in your workouts to maximize muscle overload and stimulation without going so far as overtraining. This takes no more than 45 to 60 minutes per workout. (Yup, you’ll be in and out of the gym in an hour on this program!)
Make no mistake—the workouts won’t be easy. You’re going to push, pull, and squat more weight than you ever have before, and this requires tremendous physical energy and effort.
Nevertheless, if you’re currently following one of the many high-rep training programs out there, you’re probably going to feel like you’re undertraining on my program. You’re not going to be used to the longer rest periods in between sets and shorter workouts, and you might even feel a bit guilty leaving the gym after less than an hour.
Don’t worry—I know exactly how this feels. When I first switched from my old overtraining style to what I teach in this book, I was sure I was going to get weaker and lose muscle.
I didn’t though. Since I made the switch, I’ve gained close to 20 pounds of muscle and more than doubled the weight I can lift across the board.
Follow the program, and you can do the same.
MYTH & MISTAKE #2
YOU HAVE TO “FEEL THE BURN” TO GROW
How many times have you heard training partners yelling for each other to “make it burn” and “squeeze out three more reps”?
Well, “everyone knows” that pumping out reps until the stinging pain is unbearable causes maximum growth, right? “No pain, no gain,” right?
Wrong.
This is probably one of the worst muscle-building fallacies out there. Muscle “burn” and pump are not paramount in achieving muscle growth.
When your muscles are burning, what you’re feeling is a buildup of lactic acid, which continues to accumulate as you contract your muscles again and again.
While lactic acid triggers what’s known as the “anabolic cascade,” which is a cocktail of growth-inducing hormones, repeatedly elevating lactic acid levels higher and higher doesn’t mean you build more and more muscle over time.
Thus, for yet another reason, when guys spend a couple of hours in the gym pounding away with drop sets, burnout sets, supersets, and so forth, they’re working very hard for little payoff.
If pump and burn don’t drive muscle growth, what does? Well, the short answer is progressive overload, which we’ll go over in more detail soon.
MYTH & MISTAKE #3
WASTING TIME WITH THE WRONG EXERCISES
Most of what your gym offers in terms of workout machines and contraptions has no place in a proper weightlifting routine.
As the well-known strength coach and author Mark Rippetoe says, if you want to be strong, ditch the machines and pick up a barbell. As you’ll see, that’s what Bigger Leaner Stronger is all about: pushing, pulling, raising, and squatting barbells and dumbbells.
There are studies out there comparing machines and free weights that are often used to disagree with this approach. If you took these studies at face value, you could easily conclude that machines are equally effective as free weights for building muscle and strength and possibly even better.
The people who do this are missing a couple of crucial pieces of information:
The subjects in these studies are untrained, and the results seen in untrained subjects simply can’t be directly extrapolated to trained subjects.
“Newbie gains” are very real and boil down to the simple fact that your muscles respond exceptionally well to just about any type of training for the first three to six months. Simply put, you can make all kinds of mistakes in the beginning and still make better-than-average progress.
This doesn’t last long, though. Once the “magic” runs out, it’s gone forever, and what worked for the first few months won’t necessarily continue to work.
This is especially true in resistance training. While an untrained subject can make mediocre strength and muscle gains on machines for the first few months, there’s no way in hell he can build an impressive physique by primarily working on machines.
There is research that proves the opposite: free weights are indeed more effective at building muscle and strength than machines.
A good example is a study conducted by researchers from the University of Saskatchewan, which demonstrated that the free weight squat resulted in 43 percent more leg muscle activation than the Smith machine squat.1
Another example is a study conducted by researchers from the University of California that demonstrated that the free weight bench press resulted in greater activation of the upper-body muscles than the Smith machine bench press.2
These things shouldn’t come as a surprise. For decades, the most impressive bodybuilders have always emphasized free weight training, and I’ll bet that the biggest, strongest guys in your gym do the same.
The bottom line is that there’s just something special about forcing the body to freely manipulate weight, unaided, against the pull of gravity. Nobody ever built a great chest by just pounding away on the pec deck and machine press: it always took years of pushing around barbells and dumbbells.
Not all free weight exercises are equal, though. The most effective ones are known as compound exercises, and they involve and activate multiple muscle groups. Examples of powerful compound exercises are the squat, deadlift, and bench press, which train a lot more than just the legs, back, and chest, respectively.
The opposite of a compound exercise is an isolation exercise, which primarily involves and activates just one muscle group. Examples of isolation exercises are the cable fly (which isolates the chest muscles), dumbbell curl (which isolates the biceps), and leg extension (which isolates the quadriceps).
When it comes to building size and strength, numerous scientific studies have confirmed the superiority of compound exercises over isolation exercises.
One such study was conducted at Ball State University in 2000, and it went like this: Two groups of men trained with weights for 10 weeks. The first group did four compound upper-body exercises, while the second group did the same plus bicep curls and triceps extensions (isolation exercises).3
After the training period, both groups increased strength and size, but which do you think had bigger arms? The answer is neither. The additional isolation training performed by group two produced no additional effect on arm strength or circumference. The takeaway isn’t that you shouldn’t directly train your arms, but rather that by overloading your entire body, you cause everything to grow.
Charles Poliquin, trainer to world-class athletes like Olympians and professional sports players, is fond of saying that to gain an inch on your arms, you have to gain 10 pounds of muscle.
His point is that the most effective way to build a big, strong body is with systemic overload, not localized training. If your weightlifting program isn’t built around heavy, compound training, you’re never going to achieve your genetic potential in terms of overall muscle size and strength.
Now, I’m not saying that all isolation exercises are worthless. Certain isolation exercises, if properly incorporated into a routine, do help with overall development. In fact, they’re necessary for fully developing smaller muscles in the body like the shoulders, biceps, and triceps.
So you will find a few isolation exercises in my program, but they are hardly the emphasis.
MYTH & MISTAKE #4
CONSTANTLY CHANGING UP YOUR ROUTINE
Guys who make the mistake of doing lots of ineffective exercises often believe the “muscle confusion” myth, which is the belief that you have to constantly change up your routine to “keep your body guessing” and make gains.
This is complete nonsense. You’re in the gym to get bigger and stronger, and that requires four simple things: do the right exercises, lift progressively heavier weights over time, eat correctly, and give your body sufficient rest.
Regularly changing exercises simply isn’t necessary because your goals limit the exercises that you should be doing.
You see, if you’re looking to build a solid foundation of muscle and strength, you should do the same types of exercises every week, and they will include things like squats, deadlifts, bench presses, dumbbell presses, military presses, and others.
If you do these exercises correctly every week, your strength will skyrocket, and you’ll gain muscle faster than you ever imagined possible—without changing a single thing other than the amount of weight on the bar.
Furthermore, constantly changing your routine prevents you from properly evaluating your progress. How can you know whether you’re getting stronger if you’re doing different exercises and rep ranges every week or two?
You can’t, and that’s dangerous. That leads to week after week of busting your ass without ever realizing that you aren’t progressing at all.
MYTH & MISTAKE #5
LIFTING LIKE AN IDIOT
One of the most painful sights in gyms is the ego lifters spastically throwing around big weights with reckless abandon. I cringe not only out of pity but also out of the anticipation of injuries that could strike at any moment.
While this might sound like another shocking generality, it’s nonetheless true. Most guys don’t have a clue about proper form on many exercises, and this ignorance stunts their gains; causes unnecessary wear and tear on ligaments, tendons, and joints; and opens the door to debilitating injuries (especially as weights get heavy on the shoulders, elbows, knees, and lower back).
Some of these guys just don’t know any better, and some are more interested in looking cool than in making real gains. Others were just taught wrong by, yes, you guessed it, magazines, friends, or trainers.
Well, you’re not going to fall into this trap. You’re going to do your exercises with perfect form, and while your weights may be lighter than Mr. Huff and Puff, he’ll secretly be wondering why you’re moving up so quickly in your lifts while he’s been stuck for months.
MYTH & MISTAKE #6
LIFTING LIKE A WUSSY
Building a great body is a pain in the butt. It takes considerable time, effort, discipline, and dedication. It doesn’t come easy, and anyone who tells you otherwise is either ignorant or lying.
Quite frankly, most guys just train like wussies. They don’t want to face up to heavy weights and do the hard work. They seem to believe that just showing up and going through the motions is enough.
Well, it’s not. And their bodies, which change little over time, are a testament to that fact.
The truth is these guys are just giving in to one of our most primal instincts. We humans are programmed to avoid pain and discomfort and seek pleasure and ease in life, and in some circumstances, this works out nicely for us. If we let these inclinations color our workouts, however, we’re doomed.
If you want to build an impressive physique, you’re going to have to work hard in the gym. You’re going to have to move weights that are just downright intimidating. You’re going to have to dig deep to finish that last set. You’re going to deal with muscle soreness and other aches.
But you’re going to come to love it. You’re going to learn that these hardships are just part of the game—the “dues” you have to pay to meet your goals. You’re going to look forward to this daily hour of intense, uncomfortable, all-out physical exertion because you know that every workout you finish makes you a little bit stronger, both physically and mentally, and gets you a little bit closer to the “endgame.”
MYTH & MISTAKE #7
EATING TO STAY SMALL OR GET FAT
As you’ve probably heard, your muscles grow outside of the gym, when they’re provided sufficient rest and proper nutrition.
Well, many guys get it all wrong: they overtrain and then don’t eat enough calories or protein in particular (or eat way more food than they should) and eat too much non-nutritious food and wonder why they can’t get their bodies to change the way they want.
You see, if you don’t eat enough calories and get enough protein every day, you simply don’t grow. It doesn’t matter how hard you lift; if you don’t eat enough, you won’t gain any muscle to speak of.
On the other hand, if you eat enough protein but too many calories every day, you can gain muscle, but it will be hidden underneath an ugly sheath of unnecessary fat.
If you don’t eat enough nutritious foods, you can change your body composition, but eventually you’ll develop vitamin and mineral deficiencies that impair both your health and performance, which in turn will limit your gains over time.
When you know how to eat properly, however, you can gain eye-popping amounts of muscle while staying lean, and you can lose layers of fat while maintaining or even increasing your total muscle mass.
Just remember, somewhere, a little Chinese girl is warming up with your max.
— JIM CONROY
Nine out of Ten people you see in the gym don’t train correctly. I know that sounds a bit harsh, but it’s true, and you’ll soon see why.
In many cases, I wouldn’t even bother getting out of bed in the morning to do their training routines, which are of the “magazine” variety: lots and lots of sets of isolation exercises with relatively light weights. Even if they’re working hard in their training, really pushing themselves to get more and more reps, they’re still doing it wrong and will only wind up disappointed in the results. I should know, because I was once one of those guys too.
Most people also compound their training mistakes by eating incorrectly. They’re usually eating too much or too little, eating too many low-quality foods, and failing to balance their macronutrients correctly. Proper dieting is much simpler than most people think—it’s just a numbers game (and it’s not just calories in vs. calories out—that’s the foundation, but we need to go a bit deeper to maximize muscle growth and fat loss).
All of these mistakes are why so many people bust their butts only to fail to make any noticeable progress. Case in point: most of the crowd in my gym basically haven’t changed one bit in the last couple of years that I’ve been there. They’re still lifting more or less the same weights and look more or less exactly the same as they did when I arrived.
Well, in this chapter, we’re going to look at why. Specifically, we’re going to go over the seven most common diet and training myths and mistakes that keep people from effectively building muscle and losing fat.
Unless you’re brand new to lifting, I can guarantee that you’ve fallen victim to one or more of these myths and mistakes at some point along the way. I know I did.
Let’s get to it.
MYTH & MISTAKE #1
MORE SETS = MORE GROWTH
I didn’t particularly like how tough the routine was, but I used to think this is what it took to build a great physique, so I did it—for years. And I wasn’t nearly as ripped as you would have expected given the intensity of my training.
Well, what I later learned is that this type of routine is complete overkill for a natural weightlifter (the guy who originally turned me on to this type of training, it turns out, was on quite a few anabolic drugs).
I learned that doing too many sets and reps for any muscle group per week can lead to overtraining, which has a host of negative side effects: impaired muscle growth, general fatigue, lower levels of anabolic hormones, higher levels of catabolic hormones, and in extreme cases, even muscle loss.
Yes, that’s right—too much weightlifting every day can cause so much more damage to your muscle fibers than your body can efficiently repair that you actually get smaller and weaker over time.
This is one of the first things about the Bigger Leaner Stronger program that is going to surprise you. The workouts are going to call for a lot fewer sets and reps than you’re probably expecting. There are no supersets, drop sets, giant sets, or any of the fancy rep schemes typically recommended in other routines.
Instead, you’re going to do what most popular mainstream weightlifting programs never prescribe: you’re going to focus on heavy, compound weightlifting, and you’re going to do just enough sets and reps in your workouts to maximize muscle overload and stimulation without going so far as overtraining. This takes no more than 45 to 60 minutes per workout. (Yup, you’ll be in and out of the gym in an hour on this program!)
Make no mistake—the workouts won’t be easy. You’re going to push, pull, and squat more weight than you ever have before, and this requires tremendous physical energy and effort.
Nevertheless, if you’re currently following one of the many high-rep training programs out there, you’re probably going to feel like you’re undertraining on my program. You’re not going to be used to the longer rest periods in between sets and shorter workouts, and you might even feel a bit guilty leaving the gym after less than an hour.
Don’t worry—I know exactly how this feels. When I first switched from my old overtraining style to what I teach in this book, I was sure I was going to get weaker and lose muscle.
I didn’t though. Since I made the switch, I’ve gained close to 20 pounds of muscle and more than doubled the weight I can lift across the board.
Follow the program, and you can do the same.
MYTH & MISTAKE #2
YOU HAVE TO “FEEL THE BURN” TO GROW
Well, “everyone knows” that pumping out reps until the stinging pain is unbearable causes maximum growth, right? “No pain, no gain,” right?
Wrong.
This is probably one of the worst muscle-building fallacies out there. Muscle “burn” and pump are not paramount in achieving muscle growth.
When your muscles are burning, what you’re feeling is a buildup of lactic acid, which continues to accumulate as you contract your muscles again and again.
While lactic acid triggers what’s known as the “anabolic cascade,” which is a cocktail of growth-inducing hormones, repeatedly elevating lactic acid levels higher and higher doesn’t mean you build more and more muscle over time.
Thus, for yet another reason, when guys spend a couple of hours in the gym pounding away with drop sets, burnout sets, supersets, and so forth, they’re working very hard for little payoff.
If pump and burn don’t drive muscle growth, what does? Well, the short answer is progressive overload, which we’ll go over in more detail soon.
MYTH & MISTAKE #3
WASTING TIME WITH THE WRONG EXERCISES
As the well-known strength coach and author Mark Rippetoe says, if you want to be strong, ditch the machines and pick up a barbell. As you’ll see, that’s what Bigger Leaner Stronger is all about: pushing, pulling, raising, and squatting barbells and dumbbells.
There are studies out there comparing machines and free weights that are often used to disagree with this approach. If you took these studies at face value, you could easily conclude that machines are equally effective as free weights for building muscle and strength and possibly even better.
The people who do this are missing a couple of crucial pieces of information:
The subjects in these studies are untrained, and the results seen in untrained subjects simply can’t be directly extrapolated to trained subjects.
“Newbie gains” are very real and boil down to the simple fact that your muscles respond exceptionally well to just about any type of training for the first three to six months. Simply put, you can make all kinds of mistakes in the beginning and still make better-than-average progress.
This doesn’t last long, though. Once the “magic” runs out, it’s gone forever, and what worked for the first few months won’t necessarily continue to work.
This is especially true in resistance training. While an untrained subject can make mediocre strength and muscle gains on machines for the first few months, there’s no way in hell he can build an impressive physique by primarily working on machines.
There is research that proves the opposite: free weights are indeed more effective at building muscle and strength than machines.
A good example is a study conducted by researchers from the University of Saskatchewan, which demonstrated that the free weight squat resulted in 43 percent more leg muscle activation than the Smith machine squat.1
Another example is a study conducted by researchers from the University of California that demonstrated that the free weight bench press resulted in greater activation of the upper-body muscles than the Smith machine bench press.2
These things shouldn’t come as a surprise. For decades, the most impressive bodybuilders have always emphasized free weight training, and I’ll bet that the biggest, strongest guys in your gym do the same.
The bottom line is that there’s just something special about forcing the body to freely manipulate weight, unaided, against the pull of gravity. Nobody ever built a great chest by just pounding away on the pec deck and machine press: it always took years of pushing around barbells and dumbbells.
Not all free weight exercises are equal, though. The most effective ones are known as compound exercises, and they involve and activate multiple muscle groups. Examples of powerful compound exercises are the squat, deadlift, and bench press, which train a lot more than just the legs, back, and chest, respectively.
The opposite of a compound exercise is an isolation exercise, which primarily involves and activates just one muscle group. Examples of isolation exercises are the cable fly (which isolates the chest muscles), dumbbell curl (which isolates the biceps), and leg extension (which isolates the quadriceps).
When it comes to building size and strength, numerous scientific studies have confirmed the superiority of compound exercises over isolation exercises.
One such study was conducted at Ball State University in 2000, and it went like this: Two groups of men trained with weights for 10 weeks. The first group did four compound upper-body exercises, while the second group did the same plus bicep curls and triceps extensions (isolation exercises).3
After the training period, both groups increased strength and size, but which do you think had bigger arms? The answer is neither. The additional isolation training performed by group two produced no additional effect on arm strength or circumference. The takeaway isn’t that you shouldn’t directly train your arms, but rather that by overloading your entire body, you cause everything to grow.
Charles Poliquin, trainer to world-class athletes like Olympians and professional sports players, is fond of saying that to gain an inch on your arms, you have to gain 10 pounds of muscle.
His point is that the most effective way to build a big, strong body is with systemic overload, not localized training. If your weightlifting program isn’t built around heavy, compound training, you’re never going to achieve your genetic potential in terms of overall muscle size and strength.
Now, I’m not saying that all isolation exercises are worthless. Certain isolation exercises, if properly incorporated into a routine, do help with overall development. In fact, they’re necessary for fully developing smaller muscles in the body like the shoulders, biceps, and triceps.
So you will find a few isolation exercises in my program, but they are hardly the emphasis.
MYTH & MISTAKE #4
CONSTANTLY CHANGING UP YOUR ROUTINE
This is complete nonsense. You’re in the gym to get bigger and stronger, and that requires four simple things: do the right exercises, lift progressively heavier weights over time, eat correctly, and give your body sufficient rest.
Regularly changing exercises simply isn’t necessary because your goals limit the exercises that you should be doing.
You see, if you’re looking to build a solid foundation of muscle and strength, you should do the same types of exercises every week, and they will include things like squats, deadlifts, bench presses, dumbbell presses, military presses, and others.
If you do these exercises correctly every week, your strength will skyrocket, and you’ll gain muscle faster than you ever imagined possible—without changing a single thing other than the amount of weight on the bar.
Furthermore, constantly changing your routine prevents you from properly evaluating your progress. How can you know whether you’re getting stronger if you’re doing different exercises and rep ranges every week or two?
You can’t, and that’s dangerous. That leads to week after week of busting your ass without ever realizing that you aren’t progressing at all.
MYTH & MISTAKE #5
LIFTING LIKE AN IDIOT
One of the most painful sights in gyms is the ego lifters spastically throwing around big weights with reckless abandon. I cringe not only out of pity but also out of the anticipation of injuries that could strike at any moment.
While this might sound like another shocking generality, it’s nonetheless true. Most guys don’t have a clue about proper form on many exercises, and this ignorance stunts their gains; causes unnecessary wear and tear on ligaments, tendons, and joints; and opens the door to debilitating injuries (especially as weights get heavy on the shoulders, elbows, knees, and lower back).
Some of these guys just don’t know any better, and some are more interested in looking cool than in making real gains. Others were just taught wrong by, yes, you guessed it, magazines, friends, or trainers.
Well, you’re not going to fall into this trap. You’re going to do your exercises with perfect form, and while your weights may be lighter than Mr. Huff and Puff, he’ll secretly be wondering why you’re moving up so quickly in your lifts while he’s been stuck for months.
MYTH & MISTAKE #6
LIFTING LIKE A WUSSY
Building a great body is a pain in the butt. It takes considerable time, effort, discipline, and dedication. It doesn’t come easy, and anyone who tells you otherwise is either ignorant or lying.
Quite frankly, most guys just train like wussies. They don’t want to face up to heavy weights and do the hard work. They seem to believe that just showing up and going through the motions is enough.
Well, it’s not. And their bodies, which change little over time, are a testament to that fact.
The truth is these guys are just giving in to one of our most primal instincts. We humans are programmed to avoid pain and discomfort and seek pleasure and ease in life, and in some circumstances, this works out nicely for us. If we let these inclinations color our workouts, however, we’re doomed.
If you want to build an impressive physique, you’re going to have to work hard in the gym. You’re going to have to move weights that are just downright intimidating. You’re going to have to dig deep to finish that last set. You’re going to deal with muscle soreness and other aches.
But you’re going to come to love it. You’re going to learn that these hardships are just part of the game—the “dues” you have to pay to meet your goals. You’re going to look forward to this daily hour of intense, uncomfortable, all-out physical exertion because you know that every workout you finish makes you a little bit stronger, both physically and mentally, and gets you a little bit closer to the “endgame.”
MYTH & MISTAKE #7
EATING TO STAY SMALL OR GET FAT
As you’ve probably heard, your muscles grow outside of the gym, when they’re provided sufficient rest and proper nutrition.
Well, many guys get it all wrong: they overtrain and then don’t eat enough calories or protein in particular (or eat way more food than they should) and eat too much non-nutritious food and wonder why they can’t get their bodies to change the way they want.
You see, if you don’t eat enough calories and get enough protein every day, you simply don’t grow. It doesn’t matter how hard you lift; if you don’t eat enough, you won’t gain any muscle to speak of.
On the other hand, if you eat enough protein but too many calories every day, you can gain muscle, but it will be hidden underneath an ugly sheath of unnecessary fat.
If you don’t eat enough nutritious foods, you can change your body composition, but eventually you’ll develop vitamin and mineral deficiencies that impair both your health and performance, which in turn will limit your gains over time.
When you know how to eat properly, however, you can gain eye-popping amounts of muscle while staying lean, and you can lose layers of fat while maintaining or even increasing your total muscle mass.
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