In the world of strength training, it is hard to tell what is real and what is fiction.  What will really work, and what is just
hype.  Coach Bob has the knowledge and experience to cut through the speculation and get down to cases. Read on,
and see if you really know what you thought you knew.

Myth #1:

Doing an hour's worth of sit-ups everyday will take away that fat around your midsection, make you lose
weight and give you that "6 pack" you always wanted.
  • An hour of sit-ups a day will give me that six-pack I’ve always wanted?

It doesn't matter how many sit-ups you do every day if you are not eating properly and doing a full-body exercise
program that involves weight lifting and aerobic training. This is the old "spot-reducing" theory that says you can target
fat loss for certain areas of the body. We all know what areas these are: abs, hips, buttocks, thighs, back of the arms,
etc. But it always comes down to consistent exercise and diet that will make the biggest difference.

Myth #2:

Women will look masculine and become overly muscular if they train with weights.
  • Weight training makes women too muscular and masculine looking?

I had hoped this type of thinking was slowly going away over the years, but I was wrong! Many women are very
concerned that training with weights will make them too large. Obviously, I understand this thought process. Weight
training is supposed to make you bigger, right? Well, yes, but it's not that simple. Think about this. How many men do
you know who spend hours and hours in a gym lifting weights for years on end trying to develop bigger muscles? I'm
amazed at how many women believe they will grow too much in the first few weeks of their program. If I could only learn
their secrets! My point here is that it just doesn’t happen this way. No one is going to wake up one morning and have
dramatically grown in size. Developing muscles is a very slow process. The
average person would be doing great to
develop even one pound of muscle every month. And ultimately, we want muscle development. Muscles are what give
shape and tone to our bodies. They are also almost completely responsible for our metabolism speeds. The
muscle you have the more calories you will burn, even if you are just sitting on the couch watching TV.

Myth #3:

The best way to raise my metabolism is to do more cardiovascular work.  
  • As great as cardio exercise is, it’s still only half the picture for long-term fat reduction?

Research studies show that weight training is the best way to increase your metabolism simply because it develops
muscle tissue. The
more muscle you have, the more calories you burn!

Myth #4:

I won't start looking better until my bodyweight starts going down.
  • This is one area that many individuals feel strongly about!

While a large number of individuals would like to lose weight, and rightfully so, there is still too much emphasis placed
on what the scale says. It is just as important to focus on the reduction of body fat levels, improvement of flexibility
ranges, positive blood pressure and cholesterol changes, increased bone density, better heart and lung conditioning,
and the list goes on and on.

We all have to learn to be more patient and not expect everything to change overnight. This understanding allows us to
develop a more positive long-term approach towards our own health and fitness. Wanting things to happen too quickly
makes us do things in haste such as using dramatic caloric restriction techniques in hopes of losing 10 pounds of
scale weight per week. No one can keep up severe diet restrictions for any length of time. This ultimately allows
negative things such as yo-yo dieting to creep in and never enables one to truly learn how to exercise and diet
correctly. MY goal at
The Training Effect (Online Personal Fitness Training) is to give my Clients the tools to become
healthy and fit.

Myth #5:

If I could just take the right supplements, I could lose the weight I need and be ripped!
  • This is another statement that many individuals would like to be true. It's just not quite this easy!

Supplements are a huge help but without a good, consistent workout schedule they won't be as effective. Many
supplements can help in the recovery process from training hard, but you have to have a broader approach that
involves quality whole food intake. You must also have a strong focus on adequate rest and recovery phases.

Myth #6:

Training on consecutive days is bad.
  • You can train on consecutive days as long as you are using a split training program that does not
    train the same muscle groups two days in a row.

On all of the 4, 5 and 6-day Strength Training Programs at Coach  Bob's Online Personal Fitness Training Site,
you can train on consecutive days because I have written these programs using a split routine. However, on the 2 and
3-day programs, things can be a little different.

The fundamental rule of weight training is to not train the same muscle groups on consecutive days. This can be a
problem if you want to train on consecutive days and you are also on one of the 2 or 3 Day workout programs. In most
3 Day programs the exercise prescription will usually have some muscle group carry-over between the first, second,
and third workouts. I have made one 3 Day program in the Women's Fitness area that is built so you can train on
consecutive days.

Myth #7:

Lifting weights will stunt a child’s growth.
  • No studies have ever been shown that lifting weights will stunt or inhibit growth.

Weight training has actually been proven to be safer than soccer! Not too many people know that, but it's true.
However, as with any exercise program, if you do too much and you do it too soon, physical problems can occur no
matter how young or old the person doing the exercise is. If you do an exercise like squatting incorrectly, you can pull
or strain a muscle. If you tackle someone wrong or if you throw a baseball incorrectly you can pull or strain a muscle as
well. Just like any other sport, if you learn how to perform something correctly, the physical danger is dramatically

The most important things to remember when training youngsters are supervision, exercise technique, lighter weights,
and higher repetitions in the 12, 15, and even 20 rep range. Also, do not make your child lift weights if they don't want
to. An 8-year-old should not be overly regimented from a physical standpoint. Encourage weight lifting as well as
swimming, soccer, baseball, etc. If they don't want to do it, then that's fine.
Keep things fun and the love of exercise
and training will come naturally!

Myth #8:

The best way to gain size and bulk up is to train with low reps and heavy weights.
  • Ah, the question of higher-volume training verses lower-volume training.

I believe this topic of developing mass, size and strength will be debated literally as long as people lift weights
because there is no definitive response. What works for one person may not work for another. So, you have one guy
talking about how huge he got when he did one of the latest high-volume programs while another guy swears by the
high-intensity, lower-rep workout he just finished. Both of these guys had success with their programs, but they will not
continue to have success if they believe that their way is the only way. There is never just "one way" of training. Even
"my way" is not the best way if you constantly do one of my programs over and over again. The keys are variation,
periodization, and yearlong training organization.

Myth #9:

The best way to slim down and get lean is to train with lighter weights and higher reps.
  • I put these two myths back to back here because for every question I get that asks, "Is training with
    heavy weights the best way to put on size?" I get an equal amount of questions that ask, "Is training
    with lighter weights the best way to slim down?"

I just want everyone to understand that there is not one clear-cut way of achieving your exercise goals. Here's an
example: If the typical person in a gym never did more than 6 reps in their program, but they were disciplined enough
to stay on a strict diet, they would be very lean. On the other hand, if this same person always did 15 reps or more in
their program, but they ate pizza and drank beer all the time they would be totally fat! So you see, it's not necessarily
what kind of reps you are doing that will magically change your body. You always have to see the big picture!

I use higher reps in my Get Lean programs but not because this is the best way to make fat melt away! Again, the big
picture here is that most people who are doing the Get Lean programs simply want to look better, be more healthy,
have more energy, etc. and are not necessarily into lifting heavier weights to achieve this goal.

Higher reps are generally categorized as anything in the 12-rep range or higher. The only real magic with higher reps
is that they generally create more of a caloric burning effect simply because of the sheer amount of work it takes to do
all those reps.

Burning Calories Is What It's All About!

Myth #10:

I can train for a 10K and have huge arms at the same time.
  • I have a lot of pretty enthusiastic individuals at The Training Effect.

Many of them enjoy training for competitive runs like a 10K while maintaining an aggressive weight training routine.
However, it is tough to maximize both cardiovascular performance and muscular size or power at the same time. It's
called the Training Paradox and no amount of motivation can overcome this physical phenomenon (much to my

Most people want everything at the same time. This is normal! Everyone wants Size, Strength, Power, Muscular
Endurance, Low Bodyfat, etc. However, each of these areas must be trained specifically to truly see results. r
                           Performance vs. Health

very reasonable question, and one that many Runners have struggled with, is thinking that if they wanted to run
faster, that one needed to a) run more and b) run faster. And for many Runners this is just fine. If you currently run 30
miles per week and bump it up to 40 miles per week, then we will get faster. If you stay at 30 and add speedwork,
you'll probably see an improvement in your speed. The point is, your improvement will advance no matter what, for a
while. However, you will all get to a point where you simply just can’t add more of the same thing and expect to see
improvement. It’s the law of diminishing returns - the more you put into something doesn’t necessarily mean you’ll see
the same amount of improvement. Over time more effort will not yield any improvement and may even have a negative
impact. In the end, you are left with a cycle of trying to do more (running via mileage or intensity) but not improving,
getting stale, and even increasing your chances of injury or sickness. This is a perfect place for Strength Training to
step in and more than likely take all of these barriers away, so let’s take a look at some of the myths surrounding
Strength Training before looking at what the benefits are.

Common Myths about Strength Training and Running

1) We are talking about heavy weights

For the average person, that is not the case. In fact many times we are talking about just using your own body weight.
With running specific weight training
Coach Bob  will take you through a progression of stabilization, fixing muscle
imbalances, core strength, and general movement. Only after these foundational components are learned, do we
begin to have a conversation about your more traditional weight training exercises. Even then, we aren’t talking about
lifting weights so big that you need a forklift to spot you!

2) I’m going to put on a bunch of excess weight

Think about it this way, how hard do you train to get 1% faster? Pretty hard right? You spend several hours per week
for months, just running. So, spending a bit of time each week strength training isn’t going to allow you to pack on
pounds and pounds of muscle. In fact, for a long period of time, most of your changes will come from neuromuscular
improvements with no actual change in muscle size at all!

5 Pounds of Fat vs 5 Pounds of Muscle

3) I’m going to have to invest a lot of time

Absolutely NOT! Most routines that  Coach Bob provides are 20-30 minutes in length and can even be as little as 10-
15 minutes. We'll focus on multiple joint exercises and using many muscle groups at one time over just one joint/single
muscle group per exercise. Complete beginners may only start with 1-2 days per week, while more advanced folks
may add a third. For a week, you may be investing 1-2 hours total.

4) I’m going to have to go to the gym

Nope. Coach Bob's goal was to give you workout routines that you can do anywhere. In the park after a run, in your
hotel on that business trip, during your favorite tv shows or after the kids are to bed. No need for gyms, and no need
for a ton of equipment. A set of hand weights, a mat, a stability ball, and maybe a foam roller are all that you need (at
the most). You can always add more equipment as you see fit (no pun intended).  But at the same time,
Coach Bob,
I.S.S.A. Certified Fitness Trainer,
 can design a Strength Training Program to take to your gym, if needed or you

5) I will lose flexibility

Most runners are weak (in certain areas) and inflexible. Coach Bob's goal is to make you strong and flexible.
Referring back to the myths above, we aren’t spending enough time working out to add a bunch of muscle bulk.
Besides, flexibility is developed through stretching muscles and tendons, whereas strength is dictated by doing
strength exercises. Your foam stretching routine does’t make you weaker, so why would a strength routine make you
less flexible?

Many of us have been given a lot of misinformation which has scared us away from adding Strength Training to our

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10 Most Common Strength
Training Myths!
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