Bro Science: The Best Ways to Stop Progress

Bro Science: Leave that Sh*t at the Door
By Samuel Dybdahl cPT
Ok this article is long overdue.  First of all, if a bodybuilder does it, it does not make it science (honestly, how many of them do you think research?  They tend to listen to a trainer.).... Chances are it makes it a less plausible solution due to the amount of illegal ergogenic aids and steroids that are tainting the industry. Once again, I digress.  I present you with the top bro tips, and why they are not true.



Yo Brah. . .
I heard you have to do high repetitions and more sets in the gym to get that sick definition brah, a ripped dude told me; he was rippped?!







The Truth
There are phases of any exercise programming, the typical mesocycle in Periodization (I get into NLP later) consists of 1. Adaptation (training in maintenance), 2. Hypertrophy, 3.Peaking, 4.Strength Power, and 5. Active Rest.  High reps can have its place in a regimen, though it doesn't necessarily constitute an increase/hypertrophy in a cross-sectional depiction of your myofilaments... Sorry bro.

Yo Brah. . .
I have to eat this 30grams of protein every 3 hours or my muscles will eat themselves bro, I am serious bro, it is definitely science, my mom said so too....

The Truth
Catabolism.  A process in which the body breaks down molecules into smaller units towards using energy,  Adenosine Triphosphate.  The body is surprisingly intelligent and particularly, if in a state of hypertrophy you will maintain the majority of your muscle and burn fat/ glycogen through the oxidative and nonoxidative pathways. Sorry bro.

Yo Brah. . .
Yo, don't eat that, it has 1 gram of fat; fat makes you fat bro?!  I stopped eating fish and EFAs because that stuff has fat yo...

The Truth
Fat is essential.  The myelin sheath on the neurons consists of fat.  On top of that, your body can't process essential vitamins A, D, E, and K without fat (fat soluble).  EFA (essential fatty acids) are not created by the body, and are needed for anatomical functions.  It is recommended that fat intake is 20%-35% of your daily macronutrient intake... Sorry Bro.

Yo Brah. . .
I am just doing Sit-ups this week in the gym bro, I am tonin' up that six pack.

The Truth
Spot reduction, the fallacy of many.  The human body will decide where it is getting the subcutaneous/visceral fat; you may have unequal distribution of fat (android, etc.), though you cannot reduce that distribution through exercise isolation.  To reduce Body fat, one must expend more calories than their intake.  3500 kcals is equivalent to 1 lb of fat, it is recommended to lose 1-2lbs of fat a week for healthy weight loss, this equates to a 500-1000 kcal deficit to be consumed daily.  Sorry bro.


On that note I leave you with this:
Trust me, I just got started on debunking the bro science with this post, WAAY more to come.






















samuel.dybdahl@gmail.com