Weed through all the bad advice and misguided information tossed around gyms and the Internet. These tips help you to remove the confusion and improve results.

1.*Deep squats*are bad for your knees.

2.*Crunches and sit ups give you six pack abs.

3.*You can only train each body part once a week.

4.*You must confuse the muscles by changing workouts every 8-12 weeks.

5.*Training longer than 60 minutes is catabolic.

6.*You need to train more than 3 days per week to see quality results.

7.*You should perform cardio before your resistance training.

8.*Cardio alone can help you build a dream body.

9.*Your knees should never go past your toes when squatting.

10.*You should drop calories dramatically when*starting a fat loss diet.

11.*You need to target a muscle from every possible angle.

12.*Low bar squats aren't good for building muscle mass.

13.*Deadllifts are primarily a quad exercise.

14.*A pump is required to build muscle.

15.*It's impossible to lose weight and get stronger.

16.*You need volume training to get big.

17.*For better chest gains, never bring the bar down to your chest when bench pressing.

18.*You don't need to get stronger to get bigger.

19.*Switch to lighter weights and higher reps when trying to lose fat.

20.*You can spot reduce fat by working that body part harder.

21.*Leg training is optional.*

22.*"Toning:" workouts are different than muscle building workouts.

23.*Behind the neck presses*are dangerous.

24.*Creatine is a steroid.

25.*You should lose excess fat before beginning a weight training program.

26.*Partial reps keep constant tension on a muscle and yield greater gains.

27.*Benching with your arms at 90 degrees builds bigger pecs.

28.*Machines are safer than free weights.

29.*You don't need to deadlift unless you plan on being a powerlifter.

30.*You don't need to squat unless you plan on being a powerlifter.

31.*You can't squat more than once per week.

32.*You need to deload every 4 weeks.

33.*You should never squat and deadlift on the same training day.

34.*You should not, under any circumstances, wear a lifting belt.

35.*Whey protein isn't natural.

36.*The bench press is bad for your shoulders.

37.*Compound exercises make women look like male bodybuilders.

38.*Women don't need barbells and dumbbells.

39.*If you don't eat protein within 30 minutes after training you will lose all your gains.

40.*You need to do a ton of cardio when trying to lose fat.

41.*You must train to failure*on every set.

42.*You must never train to failure under any circumstances.

43.*Strength training makes you fat.

44.*Weight lifting is bad for teens.

45.*Deadlifts are bad for your back and you shouldn't perform them.

46.*There are magic rep ranges for muscle building.

47.*There are magic workouts for muscle building.

48.*You can make quality gains using only isolation exercises.

49.*Cheat curls have no value at all.

50.*Fat can be turned into muscle.

51.*Bodybuilders don't need cardio.

52.*Powerlifters don't need cardio.

53.*Super slow reps are the ultimate way to build muscle.

54.*Bodyweight exercises*won't build muscle.

55.*Cardio is a better calorie burner than resistance training.

56.*Cardio melts off muscle.

57.*Stretching is bad.

58.*Stretching is required.

59.*Mobility work is required.

60.*Foam rolling is required.

61.*You can change the shape of your bicep peak with concentration curls.

62.*You can fill in the gap between your pecs with the right combination of exercises.

63.*Weight training is bad for your joints.

64.*Resistance training raises your blood pressure.

65.*Barbell and dumbbell exercises stunt your growth.

66.*Muscle will turn into fat if you stop lifting.

67.*Squats give you a huge butt.

68.*Squats give you a huge waist.

69.*Weight training won't improve sports performance.

70.*You must destroy your body to build bigger muscles.

71.*How much you sweat is a good indicator of a workout's effectiveness.

72.*You can get as big as a pro bodybuilder if you just train long enough.

73.*The more you lift, the faster you grow.

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