Tag: Jerry Brainum
Straight Facts: Top 10 Ways To Break Through A Training Plateau
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Jerry Brainum breaks down the straight facts for breaking through a training plateau.
Unfortunately, there is no “secret” to mastering bodybuilder. Rarely, if ever, can you learn the “perfect training routine” that transforms your physique forever. In fact, as time passes, your body will need new stimuli to earn more gains. The act of bodybuilding is about adapting constantly. It’s failing to adapt that can lead to frustrating training plateaus. It happens to everyone and finding the best way to break out of it can be both mentally and physically exhausting. In our latest episode of Straight Facts, Jerry Brainum breaks down the top 10 ways to break through a training plateau.
The number one aspect of bodybuilding that all athletes should know about is progressive overload. This is a key principle behind weight training for increased muscle size and strength. So what is it? It’s the concept that your workouts must continue to progress. You can’t simply do the same weight and reps and exercises every single day and expect non stop continued results. Your training must increase in some matter to put more resistance onto your muscles for continued growth.
There are many ways to do this (which we will go into more detail about below). But it’s important to know that your workouts must evolve over time or you will certainly run into plateaus. Other factors such as your diet and sleep regiment can have additional effects towards your gains – and when managed poorly can lead to plateaus. Considering these elements, let’s break down the ten tactics you can apply to help rise out of a plateau.
1. Increasing weight
One way to increase muscle resistance is to increase the amount of weight you are lifting for each exercise. This is one of the more basic tactics to prevent a training plateau. If you never increase weight – you will stop seeing gains after a certain point. If you’re a beginner and find yourself doing the same routine today that you were doing six months ago – this can be a key reason why you’re hitting a plateau.
2. Increase intensity
Sometimes a key factor that contributes to a training plateau is a lack of intensity. This is somewhat more psychological. Over time of getting comfortable in the gym with your workout plans – you will start to enter a sort of “autopilot mode.” The entire experience of training becomes so second nature that you aren’t putting the same kind of focus or intensity into it.
Sometimes this can happen without you even realizing it. If you believe that this may be a factor contributing to a frustrating training plateau, one tactic that can be helpful is training to failure. By training until you physically cannot lift another rep – you are guaranteeing that your intensity is on point. It’s a great way to shake yourself out of a possible rut in the gym.
3. Increasing reps
Another way to increase resistance progressively on your muscles is to do more reps and possibly even more sets. The debate of more weight or more volume has been eternal – but most studies show that both can work towards making the same kind of impressive gains. Of course, there is a limit to how many sets you should do before it becomes pointless. As you grow in strength and experience – you will likely increase weight and volume over time.
4. Reduce training frequency
This might sound counter intuitive – but sometimes it helps to reduce the amount of workouts you do in a week. A training plateau may be caused by overtraining. While overtraining is generally seen as an excuse or a myth – it can be very real in one specific factor. If your training so much that you give no time for recovery – you’re losing out on gains.
Muscles do not grow in the gym, the grow when they repair during rest. If you are training so often that it cuts into sleep or rest, you’ll be cutting your gains short.
5. Try different exercise variations
There are a variety of different ways to train a specific muscle or muscle group. Changing the form or angle of an exercise can help activate different parts of a muscle group. We typically call these exercise variations. And even if certain variations don’t actually vary that differently in terms of muscle activation – mixing it up can be a powerful psychological tool to keep your intensity up.
Jerry Brainum suggest that you should change up your workout routine every six to eight weeks. If you’re not doing that – you’ll run the risk of hitting a plateau. That being said, there are always exceptions to the rule. Ronnie Coleman was notorious for the “if it ain’t broke, don’t fix it” method. That being said – if you find yourself stuck, this might be a good tactic to try.
6. Reevaluate your nutrition and supplements
If you’ve tried all of the above options out and still seem to find yourself stuck in a training plateau – the problem might be your work in the kitchen rather than the gym. Your bodybuilding diet provides the fuel needed for muscle growth – and can be a lead cause for plateaus. This is especially true if you are not eating enough protein. While protein is an absolute basic building block most bodybuilders know about – it should be noted that during cutting or a diet, you need to up your protein intake or you will start losing muscle.
In addition to this, other factors such as how much dietary fat you are including into your diet matters. If you cut dietary fat completely from your diet, your testosterone will drop. This will lead to less progress in the gym. And while carbohydrates are not necessary – Glycogen (often derived from carbs) is key to building muscle. You can get it through other sources other than carbs. Does this mean cut all carbs? No. But it can be reduced with proper dietary rebalancing.
Lastly, supplements are a key factor that can help boost you out of a plateau. Ensure that you are getting the full amount of vitamins and minerals via supplements. In the modern world, it can be near impossible to achieve through food alone. Also a supplement like creatine – a legal and proven way to increase strength, energy, and gains – might be just what you need to bust through a training plateau (if you aren’t already using it).
7. Get more sleep
As we mentioned earlier, muscle doesn’t grow in the gym. It grows during rest as it repairs. If you are not having enough rest or even sleep – this can cut on your efficiency in the gym and also your ability to grow muscle. In today’s world, it’s often seen as a strength to work long nights and cut your sleep schedule short. At a certain point, this weakens your body and health. And thus, weakens your gains as well.
Of course, one final obvious point. If you get so little sleep that you are exhausted at the gym – you’ll put in a crap workout. So this even further increases risk of hitting a training plateau.
8. Don’t do excessive cardio
Cardio exercises are vital for heart health and endurance. But too much cardio can cut down on muscle growth. This is pretty well known as many pro bodybuilders avoid cardio all together. While Jerry Brainum doesn’t suggest that you cut it out completely, he encourages you to look at your cardio habits and evaluate if it can be contributing to a muscle plateau.
9. Implement high intensity tactics into your training
This takes us back to Jerry Brainum’s original note about increasing intensity. There are many tactics you can apply to your workout to push your intensity up. These tactics also help push your muscle towards exhaustion. Consider drop sets, supersets, and the rest/pause technique. These are all ways to help force your muscles towards exhaustion – and possibly busting through a plateau.
10. Focus on the negative contractions
Jerry Brainum explains that muscle fiber is damaged more on the negative movement rather than positive. So for example, during a bicep curl, lowering the weight is where the most muscle tears happen rather than when you first curl them up. Damaging of the fibers leads to repair – which leads to muscle growth.
If you’re stuck in a training plateau. Try to focus more on your negative movements. Make sure to pause and squeeze for a moment at the peak of the movement as well (for most exercises – but not all). And also consider your range of motion. Short and quick reps don’t help here and can lead to plateaus.
Wrap Up
Jerry Brainum goes into even more detail than what we’ve listed here regarding the top ten ways to bust through a training plateau. For those looking to optimize their workouts or are frustrated and stuck in the gym – make sure to watch the entire Straight Facts episode above. And don’t forget to come by every Wednesday for new episodes!
Straight Facts: Comparing Old School Vs New School Bodybuilding
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Jerry Brainum dishes out the straight facts comparing old school vs new school bodybuilding tactics throughout the generations.
Technically, bodybuilding has existed as a lifestyle endeavor since the 19th century. So when speaking of old school bodybuilding – it can be referencing various eras in the history of the both the sport and the culture as a whole. Typically, when people discuss old school bodybuilding, they are referencing 60s and 70s bodybuilding. New school, or modern bodybuilding, focuses on the current era. This of course is frequently changing – but can today be labeled as anything post 2000. But what are the actual differences in bodybuilding over the years? In our latest episode of Straight Facts, Jerry Brainum compares old school to new school bodybuilding – tracing its evolution throughout the years.
Understanding of fitness science and overall technology with each passing year has significantly changed fitness as a whole. So of course, this has changed how professional bodybuilding works as well. Jerry Brainum attempts to trace the entire evolution of the sport and the tactics behind building muscle. Ranging from the early 1900s, through the Golden Era of Arnold Schwarzenegger, and into the modern era seemingly defined by social media and increased drug use.
What is the biggest difference between old school and new school bodybuilding?
There is no definitive answer to this question – and the definition of old school and new school will be different for each person. For Jerry Brainum, there is one key difference between these generalized definitions of bodybuilding eras. This comes down to how many times a week a body part is trained. It also comes down to volume and reps.
In the old school days, bodybuilders eventually settled on the standard of training a muscle group twice per week. It was also more common for workouts to consist of heavy volume and lower reps. In modern bodybuilding, it has become standard to train each muscle group once per week. To make up for the lack of a second day, a typical workout session now consists of enough exercises for what was once two days of work.
Modern bodybuilding has also largely moved towards lower volume and higher rep amounts – often training to failure. Of course, this is not solely done by all bodybuilders (there are some like Branch Warren or Guy Cisternino who go more old school hardcore even to this day). But overall, lower volume and higher reps seem to be the more popular standard in new school bodybuilding.
Free Weights Vs Machines
Another big difference between old school and new school bodybuilding is the equipment. Jerry Brainum explains that in older eras of the sport, it was much more common to focus on free weight exercises. This, of course, has led to some to believe that machine exercises are inferior to the old school method.
While there are pros and cons to both – the real reason old school bodybuilders did less machines is because there were far less machines in existence. The technology behind exercise machines has increased rapidly. It’s only natural for more equipment to be used today in comparison to yesteryear.
The question about drug use in bodybuilding across the decades
Another major difference between bodybuilding today and the old school eras is drug use. It’s been commonly assumed that bodybuilders today take more drugs than those in the Golden Era and earlier. Jerry Brainum seems to agree with this sentiment. While there are no deep studies done comparing the two – anecdotally, many athletes and experts, including Brainum, find that the doses are higher and the drugs more powerful.
Not only that, but brand new drugs have entered the arena in modern bodybuilding. Insulin was a drug unused in bodybuilding until the 90s. Milos Sarcev famously claims to have introduced it to the sport. There was also the introduction of SARMs (and their legally grey status) into bodybuilding as well.
In addition to this, technology makes this information easier to get, black markets easier to engage with, and drug distribution that much more plentiful. Jerry Brainum also makes a point to mention site enhancement oils. While these aren’t drugs in a traditional sense – they are used to “fill in” lagging small muscles. This probably didn’t enter pro bodybuilding until the late 70s.
Wrap up
Jerry Brainum spends a full 30 minutes breaking down the details between old school and new school bodybuilding. In fact, he chronicles the evolution of bodybuilding tactics across each decade – providing a quick history lesson on how we got to where we are today. Brainum touches upon training tactics, nutrition plans, drug regimens, and even how technology evolved and affected the sport. It’s a worth while listen for anyone interested in bodybuilding history. You can watch his full comments in our latest Straight Facts episode above.
Straight Facts: Everything You Need To Know About Muscle Hypertrophy
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Jerry Brainum shares the straight facts on the three key factors involved in muscle hypertrophy – aka muscle growth.
If you are even a casual bodybuilder you have likely heard the term muscle hypertrophy. In simplest terms, muscle hypertrophy is the growth of muscle fibers. It’s a key factor in bodybuilding and sculpting a physique. While any gym goer has likely activated muscle hypertrophy through the act of weightlifting – there is a lot of science behind how this muscle growth actually occurs. Understanding the key factors behind this science can help you optimize your training for better muscle growth. In our latest episode of Straight Facts, Jerry Brainum breaks down everything you need to know about muscle hypertrophy.
So how does one achieve muscle hypertrophy? Resistance exercises, aka weightlifting exercises, are the number one best way to grow muscles. This may seem obvious – but it’s important for beginners to understand that resistance is what activates muscle hypertrophy. It can’t be avoided if you want to build bigger muscle and strength.
So how does this exactly work? When resistance is put on your muscles to the point of overload, muscle fibers are damaged. At this point, satellite cells, which largely remain dormant otherwise, activate to help repair the muscle fibers. During this action of repair – the fibers are built back thicker. Thus, muscle growth occurs.
Another interesting fact is that muscle fibers contain cells with multiple nuclei, which is scientifically called myonuclei. Typically, a cell has one nucleus – but this is not the case for muscle cells. What does this mean? It means that your muscle fibers can atrophy if not consistently kept in a cycle of being overloaded. This is why your muscles shrink if you stop working out.
But a fascinating aspect of myonuclei in muscle cells is that despite atrophy, the number of nuclei does not decrease. This means after taking a break from training, it’s much easier afterwards to build muscle back up when you begin training again.
Ways To Overload Muscle For Hypertrophy
So how does one effectively overload muscle for optimal hypertrophy? There are multiple factors at play that can help you achieve hypertrophy and muscle growth. The first tactic, and most commonly understood, is lifting heavy weight. The definition of heavy weight of course is different for each person and their current strength level. So while we cannot suggest a specific weight to achieve “heavy lifting” – the best way to ensure you are lifting heavy is to lift weight that exhausts you after 6-8 reps per set.
But for those who do not want to lift heavy, there is a way to achieve muscle hypertrophy through lifting light weight. This is done through lifting to failure. Jerry Brainum went into full detail on training to failure in our last week’s episode. Training with lower eight but at a higher volume has been proven to help build muscle. But this is only if you train to failure. Many believe they are training to failure – but do not actually achieve it. Which may lead to hitting a plateau. Often training to failure involves pushing past your perceived limit. It’s challenging and often takes time and experience to fully understand and achieve.
Lastly, you can also achieve muscle hypertrophy by adjusting the rest time between sets. Shortening your rest time puts more stress on your muscle. This leads to muscle growth. However, it should be noted that shorter rest times between sets do not help you build strength. A minimum of 2 minutes between sets are required to recover energy needed to slowly build your strength level. While short rest periods may help muscles grow – you will find your strength plateauing.
The 3 Main Factors Involved in Muscle Hypertrophy
Now that we know how to achieve muscle hypertrophy, what are the actual scientific factors at play behind the actions? Jerry Brainum breaks it down into three main factors. Understanding these factors can help you improve your training regimen for more optimal growth.
The first and easiest to understand is mechanical tension. This is simply the amount of stress or resistance you physically put onto your muscle. This is the underlying factor as to why resistance training is the number one activity for building muscle.
The second factor is metabolic stress. This is when the muscle fatigue byproducts, such as lactate, help stimulate muscle growth. However, this is a debatable issue. While many fitness experts believe there is enough evidence to prove metabolic stress is a real factor in hypertrophy, there are scientists who believe this has yet to be undisputedly proven. For those who wish to achieve a better metabolic stress during muscle hypertrophy – the key tactic to focus on is time under tension. This is how long you are contracting your muscle during a lift.
Lastly, muscle damage is the last factor contributing to muscle hypertrophy. As explained at the top of this article, damage to your muscle fibers lead to satellite cells repairing the fibers. This causes the fibers to be rebuilt thicker. Thus causing growth. But this factor is also under debate in the scientific community. There are those who believe that muscle fibers can be split via muscle damage. These split fibers then become separate fibers that also grow. While this has been observed scientifically in other animals – it has yet to be proven in humans. Though it remains a theory that many believe in.
Wrap Up
As you can see, Jerry Brainum has put together an exhaustive breakdown of everything you need to know about muscle hypertrophy. There are details that we couldn’t fully cover in this article – so be sure to watch the full Straight Facts podcast episode above for full guidance on this important core concept in bodybuilding. Also make sure to stop by every Wednesday for new episodes of the podcast!
Straight Facts: Do You Really Need To Train To Failure?
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Jerry Brainum breaks down the straight facts on training to failure and if it’s necessary for optimal muscle growth.
Training to failure is a concept that is often talked about in bodybuilding, strength sports, and weightlifting. The basic concept is all in the phrase – you must train so hard that you cannot physically lift any further. The theory is that this pushes your muscle fibers to such a level that you get the best muscle growth possible. But does the science back up the claims? In our latest episode of Straight Facts, Jerry Brainum dives deep into training to failure.
There’s no questioning that training to failure works – Jerry Brainum confirms the statistics back up as much – but is it necessary? Or can the same results be obtained without having to train go failure? Training to failure is easier said than done. In actuality, many people who claim to train go failure don’t actually reach it. The training strategy requires a truly focused and powerful mind – as hitting failure is extremely painful.
The reality is – training to failure requires a person to lift past their perceived limits. When they feel like they can’t do anymore, that’s the exact moment they need to keep pushing. Training partners help motivate to get to this level. But there are still many who don’t actually reach that point.
Luckily, according to Jerry Brainum and his research, there are other ways to build massive muscle just as optimally as training to failure. Let’s break down what training to failure actually accomplishes – and how other training tactics can do something similar.
What Happens When You Train to Failure?
There are two important types of muscle fibers – Type 1 and Type 2. Type 1 fibers are connected more towards strength endurance. These are the first fibers to be hit when you lift weights. They lead to the least amount of physical growth – but can certainly still improve your physique and help make you stronger.
Type 2 fibers are were the real massive growth happens. Unfortunately, if you don’t train hard enough these fibers will barely even be affected. That’s where training to failure comes in. Pushing that far will hit these vital fibers. This leads to real deal massive growth.
As Jerry Brainum puts it, if you are lifting lighter weight with higher volume – you will need to train to failure. If not, you won’t build the kind of massive muscle you may be seeking and plateau quickly.
However, Type 2 muscle fibers can be reached an alternative way. Increasing to heavy weight will hit Type 2 fibers. By heavy, we mean a big increase in the kind of core weight you typically lift. When lifting heavy weight, studies have shown that Type 2 fibers are activated without hitting failure.
Should You Lift Light to Failure? Or Heavy?
So which tactic works for you. Also of note – there are many other types of training tactics but for the topic of this discussion we will talk about the big categories of lifting heavy vs lifting light.
Jerry Brainum explains that it largely comes to what works for your individual ability. Some people have the fortitude to train and push to failure. Others would rather lift heavy weight than push so far. However, there are some things you should consider.
Jerry Brainum warns that consistently training heavy (not to failure) over the long term will lead to joint problems and possible future injury. Old school bodybuilders like Dorian Yates loved to train heavy to achieve his legendary physique. But it comes at a cost.
On the flip side, if you do high volume light training – you run the risk of not actually reaching failure. Wasting your time and becoming frustrated once you hit a plateau.
That’s why Jerry Brainum suggests periodization.
What is Periodization?
Jerry Brainum explains that periodization is the act of cycling through different training styles over a long term schedule. So instead of only lifting heavy or light, you lift light to failure for 3 months, then switch to lifting heavy not to failure for 3 months, then repeat. This tactic helps prevent you from mentally burning out. It also helps prevent your body from adapting to one style.
Variation in a workout routine is vital to breaking through plateaus – so this training schedule can be very helpful to reaching goals as optimally as possible.
You can watch Jerry Brainum break down training to failure in full detail in our latest episode of Straight Facts above. Also make sure to stop by every Wednesday for new episodes of the podcast!
Straight Facts: The Top 10 Biggest Nutrition Mistakes In Bodybuilding & Fitness
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Jerry Brainum breaks down the straight facts for the top 10 most common nutrition mistakes in bodybuilding, fitness, and strength sports.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum did an entire Straight Facts episode breaking down the biggest training mistakes that individuals usually make in bodybuilding. This week, Brainum is following up on this topic but focusing on the nutrition side of bodybuilding. What are the biggest nutrition mistakes in bodybuilding and fitness? Jerry Brainum breaks it down – let’s jump into it.
Mistake #1: Eating Too Few Calories
The most basic aspect of nutrition and dieting is understanding calories. We all have a resting metabolic rate – this is the bare minimum of calories we burn just being alive each day. In order to lose weight – less calories must be consumed under your resting metabolic rate.
Sounds simple. But you can actually eat too few calories hurting your ability to lose weight. This is why some bodybuilders and even regular folks with new fitness goals eventually plateau on cutting pounds. If you eat too few calories, your body will go into “starvation mode” this lowers your metabolism in order to save as much energy as possible during this “starved” state. Suddenly, your not losing weight anymore.
It’s frustrating – but the key here is to actually try not to loose weight too fast (another item on this list later) by cutting massive calories. Aim for one or two pounds per week. Allow yourself a cheat day (so long as it’s not too over-indulgent). This helps keep your body out of starvation mode.
Mistake #2: Eating Too Many Calories
This one is much more simple. Of course, if you eat too many calories per day or per week – you’ll slowly gain weight. This is great for bodybuilders looking to bulk. But for those trying to get lean it can be frustrating to get stuck while trying to lose points.
While most people know not to eat too many calories – it’s easier said than done. Typically, the biggest mistake here is that individuals are actually bad at counting calories. They under-judge what a cheat meal actually adds. Or they snack periodically throuhgout the day not realizing how many calories they are really adding into their deit.
The result? An individual thinks they are eating 800 calories per day (for example) but are really eating 1200 without knowing it.
Mistake #3: Trying To Lose Too Much Weight Too Fast
Trying to loose too much weight too fast will lead to struggles with weight loss. Either because you crash not being able to keep up with a challenging diet or you accidentally push so hard that you start losing muscle instead of fat.
If you lose muscle, not only will you lose your definition and your physique but you will also lower your resting metabolic weight. That creates a viscous cycle where you now need to cut even more calories to lose weight. This can make your dieting see-saw between periods of weight loss and weight gain.
Ultimately, the human body can really only lose up to three pounds of fat per week. Anything more is either losing water weight or muscle. Don’t be fooled by your desire to lose weight into actually making the entire process more of a struggle.
Mistake #4: Avoiding Dietary Fat
This one is simple. Dietary fat is not the enemy. While it sounds obvious that you should cut fat out of your diet in order to keep off fat… it’s not exactly how that works. A zero fat diet is actually worse for you than a healthy balanced diet. It hurts not only your overall health but can also affect your bodybuilding goals to improving your physique as well.
Mistake #5: Eliminating Fruit and Vegetables From Your Diet
There are some vitamins and nutrients that you can only obtain from fruits and vegetables. So while it might be tempting to remove them from your diet to save on some calories – it’s not the best option.
Missing out on these key nutrients will not only make you less healthy, it will make you more sluggish. It will make it harder to be motivated to train hard in the gym or keep up with your diet. Not only that – but certain nutrients in fruits and vegetables can help suppress your hunger. Thus making it easier to stay on point with the rest of your diet.
On top of that, fruit and vegetables can be a great source of fiber, which brings us to…
Mistake #6: Not Eating Enough Fiber
Fiber is essentially the food for your intestinal health. It’s what makes your bowel movements easier to pass. And beyond that helps keep your gut healthy. While it may seem small, it would be foolish for a bodybuilder to skip out on getting the correct balance of fiber into their diet. Maintaining a healthy stomach and intestines helps your body operate and consume the rest of your diet at it’s best.
Mistake #7: Eating Too Fast
The mind takes about 20 minutes to start acknowledging that the food you are eating is making you full. So if you eat too fast, it’s common to actually accidentally eat too much and suddenly feel extremely full 20 minutes later. We’ve all been there on big days like Thanksgiving at the very least. You suddenly regret every mouthfull of food you’ve swallowed and now feel like you’re about to explode.
That’s an extreme example but in general it’s important to eat slow. This is a small but powerful psychological tactic to eat less per meal. Great for those looking to lose weight or who typically overeat throwing off their physique.
Mistake #8: Not Eating Enough Protein
This is less of a problem in bodybuilding – but a warning for those who are focusing on losing weight. While reconfiguring your diet to cut down on calories, you may accidentally cut too much protein out of your diet. Less protein means less muscle growth. At it’s worst, this kind of protein cut can lead to diminished muscle.
As we stated earlier, the more diminished your muscles are, the lower your resting metabolic rate will be. This can then throw off your entire diet as you keep trying to cut more food out.
On top of this, if you are looking to lose weight and get shredded with a nice physique – missing out on protein is a basic but big mistake.
Mistake #9: Eating Too Many Carbohydrates
On the flip side, eating too many carbohydrates can be a big mistake for bodybuilders. There is occasionally spread advice for bodybuilders to consume mass amounts of carbs. It’s claimed that this helps build muscle and is vital for serious bodybuilders.
However, carbohydrates are less important compared to glucose. This is the key element bodybuilders need from carbs. There are other methods to obtain this. Carbs, on the other hand, can often make it harder to trim down for shredding. So instead of turning to carbs – follow Jerry Brainum’s advice for alternative methods of obtaining glucose into the body.
Mistake #10: Not Drinking Enough Water
Another simple one but sadly one that is far too often overlooked. The average person drinks far less water than they need in a given day. While this is not a super tip – it’s one that helps create a foundation for all other bodybuilding and fitness tasks. Better hydration means better energy in the gym.
It means you will sleep better as well. It means you will recover more significantly too. Recovery is key for building a physique. So ensure that you are hydrated at all times.
Wrap Up
Jerry Brainum breaks down these misconceptions and nutrition mistakes in more specific detail than we cover here. That’s why you should make sure to check out the latest episode of Straight Facts for the full breakdown. Make sure to swing by each Wednesday for new episodes!
Straight Facts: The Biggest Bodybuilding Mistakes & Misconceptions No One Talks About
Jerry Brainum shares the straight facts on the most common bodybuilding training mistakes and misconceptions.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Nobody is perfect. But in today’s day and age of fast flying digital technology – bodybuilding misconceptions are more prevalent than ever before. It might stand to reason that having a search engine in our pockets at all time provide us with more access to correct information. But the sad reality is that the internet gives away to more misinformation that spreads and is believed at a faster rate.
That’s why Jerry Brainum is going to clear the air with his breakdown and list of the most common bodybuilding misconceptions and training mistakes. Most of these misconceptions you may have heard before – or even quite possibly believed as a genuine tip to help your training. That’s how strongly spread these mistakes are after all of these years. That’s why Brainum wants to set the record straight. Let’s jump into it.
Six-pack abs and fat spot reduction
Jerry Brainum starts off with one of the most commonly believed training mistakes in mainstream media. You CANNOT spot reduce fat with a specific exercise. Many bodybuilders already know this – but this misconception is extremely popular in mainstream fitness. It’s promised in the hundreds of training apps, diet plans, and fads sold online. But the truth is a hard pill to swallow – you cannot get six-pack abs by doing crunches every single day.
While exercising your abs will certainly help them grow stronger and more muscular – the key component is your diet in order to bring down the fat and show off some shredded conditioning. That fat will not burn away only in your stomach if you do crunches (and only crunches) every single day.
Aerobic exercise and burning muscle
Another strongly held belief in fitness and especially in bodybuilding is that aerobic or cardio exercising will burn your muscle along side the fat. While this is true to some degree – it’s not as disastrous as some bodybuilders may believe. In fact, it would be foolish for bodybuilders to avoid cardio completely.
Jerry Brainum pulls up some statistics that show muscle will not start burning from cardio until at least 60 minutes of aerobic exercise. That’s a long time. So you can rest easy and throw in some cardio for at least 30-45 minutes without much issue of losing your muscular physique.
Olympia legends and bodybuilding advice
This one can be taken to some degree with a grain of salt. Jerry Brainum wants you to realize that bodybuilding advice can actually be bad even when given by a bodybuilding legend or champion. Brainum points out that genetics play a huge role in bodybuilding. That does not take away from the incredible hard work required to become an Olympia champion. But it does mean that some advice a champion shares could be bad advice for you. Each body is different. Copying verbatim from Phil Heath’s Mr. Olympia training routine will not make you Mr. Olympia.
Do squats damage your knees?
Many novice lifters and even some intermediate lifters may avoid squats. It can be an intimidating exercise. It’s also been seen as an exercise that can badly damage your knees. Jerry Brainum wants to dispel that myth. In fact, squatting (when done correctly) can actually strengthen your knees and help prevent damage as you get older.
The key here is doing the exercise movement right. Like any exercise, doing it with poor form can lead to injury. Avoid bending too far forward and also avoid bouncing hard with each squat rep. This can damage your knees and back in the long run. But put the effort in to doing it correctly – and you might actually find yourself with more capable knees in your older years.
Wrap Up
Jerry Brainum breaks down even more misconceptions and training mistakes than we’ve listed off here. That’s why you should make sure to check out the latest episode of Straight Facts for the full breakdown. Make sure to swing by each Wednesday for new episodes!
Straight Facts: How To Prevent Catastrophic Health Issues As A Bodybuilder
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Jerry Brainum shares the straight facts on important preventative health measures all bodybuilders should be utilizing.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum broke down some facts regarding health in bodybuilding – and how it compares to the average person. What he revealed was that bodybuilders have many habits that make them more healthy but these are undercut by extreme drug use. To follow up on this topic, Jerry decided to go into detail about important preventative measures that bodybuilders should seriously consider taking. In this week’s episode of Straight Facts, Jerry Brainum explains the important steps bodybuilders should take to help prevent catastrophic health issues.
Jerry Brainum wants people to know that bodybuilders cannot be medically assessed the same way as normal people. Even if a bodybuilder were to get a blood test – it’s important for the individual to know what to look for in the results. A doctor might overlook certain findings if they are not aware of the habits and drugs that go into bodybuilding. So what, exactly, should a bodybuilder be looking for when going for a medical checkup?
Jerry Brainum breaks down in great detail the exact kind of blood and medical tests all bodybuilders should receive. Not only once or twice – but regularly over their bodybuilding lives. In fact, Jerry recommends these tests be taken quarterly to ensure true preventative health in bodybuilding.
The importance of these tests cannot be stressed enough by Jerry Brainum. He starts off this week’s episode with a bold but concerning claim. He believes that if bodybuilders from the 1970’s were taking the kind of drug protocols we see today, nearly all of them would be dead. Jerry cannot imagine a man like Arnold Schwarzenegger living as long as he has if he were taking the massive amounts of drugs that the sport sees today.
But a “war on drugs” has historically proven to do little. The floodgates are open. Now all Jerry Brainum can do is help educate those who are listening. While nothing is 100% guaranteed, preventative health measures are always powerful options to improve longevity. For bodybuilders, there are simply different specifics that should be focused on.
Overall, Jerry Brainum breaks down approximately a half dozen different tests that he recommends. That sounds like a lot but it is all in an effort to help not only extend your life but make it a higher quality of living. According to Jerry, these tests should be considered just as mandatory as supplements, nutrition, and training regimens. It’s part of the job of being a bodybuilder. The more you cut corners – the more risk in the long run.
Overall, the tests Jerry recommends focus on signs of heart health, kidney health, and liver health. These are three organs that can be majorly impacted by a bodybuilding lifestyle. The more these tests are regularly taken, the more likely you are to spot an issue sooner rather than later. If it’s soon enough, lifestyle choices can be made to reduce risk going forward. It can be the difference between retiring early from the sport or retiring early from life itself.
So if you are serious about bodybuilding and have become concerned about your long term health – heed Jerry Brainum’s words very carefully. He goes into great detail about what each test is, what it accomplishes, and why it’s important. It can be your ultimate guide towards a more healthy bodybuilding future.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. And make sure to stick around every Wednesday for new episodes!
Straight Facts: Are Bodybuilders Really Dying More Than The Average Person?
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Jerry Brainum returns to break down the statistics of bodybuilder deaths in recent years. Do the initial stats showcase a worrying trend?
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Jerry Brainum has long been an extremely knowledgable man working in the bodybuilding industry. His research has been published in bodybuilding publications for decades – and he has held positions of editor-in-chief for such outlets as Muscle And Fitness and Flex Magazine.
Jerry also ran a digital series, Straight Facts, on our network way back in 2016. Now he’s back with more episodes and, in addition, available in podcast! This week, Jerry Brainum breaks down the statistics behind the tragic trend of too-soon bodybuilding deaths that have hit the sport over the past year. Is there a growing health concern in bodybuilding? Or was 2021 simply one full of tragic bad luck? Let’s break it down.
2021 was an extremely tragic year in bodybuilding. There was a large number of bodybuilding deaths that all seemed to come much too soon. Most notable was the passing of Olympia champion Shawn Rhoden at 46 years old and George Peterson dying just days before being set to compete at the Mr. Olympia. He was 37 years old.
There were, sadly, far many more deaths that we would rather not fully recount here. But the string of lost lives in bodybuilding led to many fans and high profile members of the industry to speak out about the state of health in bodybuilding. While health of an organization in sports should always be a major priority – what remains to be seen is if there really is a connection between these recent deaths and something happening directly in bodybuilding.
Jerry Brainum sets to bring some more clarity to the situation. Using some research of the (admittedly limited) data available, Jerry breaks down the actual statistics behind bodybuilding deaths in comparison to the average person in the world at large. He also tries to use the cause of death, where revealed, to speculate what was likely the cause and if it can be drawn to bodybuilding and PED use.
Jerry Brainum Compares Bodybuilding Mortality Rates To The Average Male Mortality Rate
One of the most interesting pieces of information Jerry Brainum reveals – according to one study. Pro bodybuilders actually have a lower mortality rate than the average person by about one percent. On paper, this would seem to indicate that pro bodybuilders actually have a higher chance to live longer than the average man. While this was admittedly one study in a very niche sport – the initial findings seem to indicate that there is not a major health crisis rocking the sport. But that also doesn’t mean that drugs are not a factor to mortality for bodybuilders. Far from it.
In the video, Jerry Brainum breaks down the data and his speculations in great detail. But his ultimate conclusion is that bodybuilders actually have a healthier lifestyle due to their diet, nutrition, and focus on exercise. That being said, those benefits are largely cut short by abuse of PEDs such as steroids, diuretics, and insulin. This ultimately leads, statistically, to an evening out. Which is why bodybuilders might have a slightly lower mortality rate than the average person – but not by much.
Jerry Brainum also draws another conclusion. He believes that modern coaches and trainers are the cause for many of these premature deaths. While he is basing his opinion based on anacdotale evidence. He’s heard that most coaches provide drug protocols for their athletes. The problem with this is that these coaches are not doctors. Just because a drug protocol has worked for one athlete does not mean it will work for another.
Without constant medical monitoring, these very powerful drugs can lead to long term health risks. Some of those risks can lead to an earlier grave. This is why Jerry Brainum urges any competing bodybuilders to have their bloodwork done every four weeks and ensure that as much detailed information can be analyzed as possible. Preventative actions are most important to extend life – and when athletes have a higher chance of using dangerous drugs, this becomes even more necessary.
Have questions you want Jerry Brainum to answer? Send them on over to [email protected] for your chance to have Jerry go into detail about anything in the fitness world that needs clarification.
And if you want even more detailed information every month, be sure to check out Jerry’s very own monthly newsletter – Applied Metabolics. Giving you over 40 pages of expert information in all things bodybuilding.
You can watch the full episode of Straight Facts above and make sure to stick around every Wednesday for new episodes!
Jerry Brainum Full Interview | The Truth Behind Body Fat, Biggest Physique Mistakes, & More
Jerry Brainum has been a science writer, researcher and lecturer for more than 30 years in the bodybuilding industry. Throughout those 30 years he’s amassed a superset of knowledge. He’s shared that knowledge in our original series Straight Facts in the past and continues to do so with his Applied Metabolics newsletter.
That’s why we reconnected with Jerry Brainum this past year for a new video interview to discuss the science behind bodybuilding. Jerry Brainum helps shed some light and debunk some myths on bodybuilding training, diets, and trends in the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Jerry Brainum. Now we’re releasing the full length interview including topics such as the reality behind body fat percentages, the biggest mistake that makes bodybuilders look flat, and the best physiques of all time.
Listen To Our Jerry Brainum Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Jerry Brainum interview here:
The Realities Behind Bodybuilder Body Fat Percentage & Cutting Weight
Brainum claims that the usual body fat percentage of a pro bodybuilder falls around 5%-7%. In some extreme cases, a bodybuilder might be able to go down to 3% overall body fat percentage. He stresses that this is extremely rare. He also stresses that any bodybuilder that claims to have less than 3% is lying. Brainum states that it’s humanly impossible to achieve that low of number.
Jerry Brainum also discusses just how vital genetics plays a roll in how a person can gain or lose weight. The unfortunate truth is – some bodybuilders will have to struggle a lot more to bring their body fat percentage low enough to compete successfully. Every body is genetically different. But in a world of bodybuilding where physiques need to all match the same standard, some competitors will struggle much more than others.
Jerry Brainum details the specific genes that determine such fate for bodybuilders (and any person really). He also spends some time debunking popular weight loss tactics such as fat freezing and liposuction. The overall truth is one many probably don’t want to hear. These medical procedures don’t always work. They can also damage your cells permanently. Ultimately, there is no easy way to lose weight. If you are someone who struggles to lose weight – you just have to work harder on good nutrition and exercise.
The Biggest Mistake That Makes Bodybuilder Muscle Look Flat
Jerry Brainum points out that muscle tissue is made of 72% water. So when bodybuilders deplete themselves in the final “hell week” before a show, if they go too far they actually lose the fullness of their muscle. Even furthermore, some competitive bodybuilders don’t even realize that drinking water is in itself a diuretic. Water flushes out a lot of extra minerals in your body the more you drink it. Thinks like sodium. Too much sodium can make you retain more water – which is a big problem for bodybuilders.
So the biggest mistake that bodybuilders make is by often drinking too much water, not drinking any at all, or taking too many diuretics in the final week before the show. With one fell swoop, it can destroy a year’s worth of work. The hard part of course, is to know how much is too much. Each body is different – but the key is for athletes to recognize this is part of the problem first. Then they can start learning their body and how to fix it.
It’s a delicate balance. It’s what makes this sport so challenging. It’s what makes the legends that much more impressive. Never underestimate “hell week” and start taking depletion seriously in order to present the best bodybuilding physique on stage.
Wrap Up
Jerry Brainum is a man who can provide rare in-depth knowledge on all things bodybuilding from a scientific perspective. He has always ensured that his statements are backed by rigorous research and not “broscience” or anecdotal experiences. That’s why our latest uncut interview is essential viewing for anyone looking to take their physique to the next level.
You can watch our full uncut GI Exclusive interview with Jerry Brainum above.