🏋️‍♂️ 10 nutrition myths that we're busting

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Here’s everything in store for you in this edition:

• Bodybuilding’s mandatory exercise

• 10 pervasive nutrition myths that need to disappear for good

• Bloat-reducing workouts for the holidays

Bodybuilding

Get What You Need

It has long been said that the only things guaranteed in life are death, taxes, and…. umm… lateral raises? According to the muscle-building experts at the BarBend offices, that last little bit needs to be added to the famous phrase if you are interested in calling yourself a bodybuilder.

The shoulders are an impressive grouping of muscles despite their relative smallness compared to things like the quads and pecs. Using lateral raises of all varieties allows you to train the three heads of the deltoids through full ranges of motion without the need to increase the load (and, therefore, injury potential). 

Your shoulder joints are the most complex in your body, but training them is relatively simple if you stick to the mandatory rules and include lateral raises in your program.

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Nutrition

Every Idea Is Born Dying

It’s time for these 10 nutrition myths to die, and we’re here to tell you why in the article below.

The phrase “counting calories,” or its evil twin “not counting calories,” will make several appearances throughout the listicle, whether for good or ill. Catchy buzzwords you’ve seen on grocery store magazine covers and TikTok landing pages like “keto,” “low-carb,” and “IIFYM” will also feature prominently. 

Take down these myths and set a more sustainable course on your nutrition journey with the tips below.

Workouts

Passing the Gravy Bloat

While it might have been worth it at the moment to go for that third (or fourth) helping of mashed potatoes last week, the post-Thanksgiving bloat period can be among the most gastrically distended periods on record.

If you want tips on how to increase your bloat for maximum shirt-pumping action, you’ll need to look elsewhere. However, if you want to know how to reduce inflammation and feel less well-rounded after your mid-autumn feasting, these steps are the perfect way to get you back to feeling and training like your normal self.

For starters, restraining the urge to immediately hit the gym as hard as possible is a good one. Just because you feel like you swallowed half a Buick doesn’t mean you can get it all out in one seriously stupid squat session. Low-intensity movement, like a simple walk through the foliage, can actually help your body restore itself and improve your digestion enough to process that old transmission you wolfed down. 

Take time in your holidays to reset…even if it’s just so you can do it all over again at Christmas later this month.

Everything Else

Take a Seat, Young One

• How much weight should you be able to squat? Check out our rundown of squat standards for all weight classes.

• One of the most hated “punishment exercises” from youth sports is still a killer with or without a gym. Find out why you should go back and make friends with the wall sit.

• Jeremy Bundia is one of a bazillion lifters who credits increased meal frequency with positive gains. But science says meal frequency doesn’t matter. Find out who really has their diet together, once and for all.