To save your time and effort, i want to tell the truth that lies behind all the myths and misconceptions regarding bodybuilding and muscle gain.

For example, if you eat a low fat diet it does not matter the
amount of calories you get, you will not get fat. Wrong!
And the truth is that if you eat more calories than the
required you will get just fat.

The longer your train, the bigger results you get.

False: muscle gain truth is that resistance training and
proper rest instead of training long periods is what makes
them grow.

A 40 minutes routine with the appropriate load is far
much more effective than 2 hours with not enough weight.

Naturally gaining amazing muscles mass. That is possible
indeed, but the truth is that such degree of muscularity
and definitions as seen on tournaments has the action on
steroids behind.

To obtain defined abs you need to perform as many sit-ups
as possible everyday. That statement is absolutely false.
Abdominals work as any other muscle. Training them twice a
week is sufficient; allowing them to rest is necessary and
adding resistance helps to add volume. Sorry, but your
daily sweating has no sense to define a six-pack.

If you quit training your muscle mass will become fat. No
way. And the explanation is simple: muscles are made of
certain specific cells and fat is the storage of lipids
in the cells. What happens is that if you stop training
your muscles readapt themselves to the situation as they
adapted to lift weight and grew. And on the other hand if
you stop training and keep feeding you the same way you
will just have an unnecessary amount of calories that will
put fat weight on you. You are not consuming the energy you
used to during training.

Another myth around muscle gain is that if you do not feel
the soreness your muscles are not growing. Wrong again. The
obvious indication that you are really growing is the
progression of your training. If you are increasing your
load you muscles are absolutely adapting to it. How do they
adapt? Growing!

Another common misconception is that weight lifting will
stop your growth. If it is in your genes to be tall it does
not matter how much weightlifting you do. The reason of not
advising this practice in children and young teens was to
avoid probable injuries on the joints or muscle tissue.