@patrick_lyons: Debunking Exercise Myths Once and For All 😤💪🏼 Myth 1: Strength plateaus mean you’ve reached your genetic limit. Plateaus are not dead-ends; they’re signals. Research shows performance stalls most often due to accumulated fatigue, poor periodization, or insufficient recovery, not genetics (PMID: 30383344). When volume is cycled, deloads implemented, or programming adjusted, strength resumes climbing. Most people don’t hit their limit; they hit their programming ceiling. Myth 2: “Long and lean muscles” come from light weights. Muscles don’t lengthen or change shape based on load. They hypertrophy or atrophy. Muscle length is determined by bone structure and tendon insertion, not rep ranges. High reps can build muscle, but not some mystical “lean look”. Leanness comes from low body fat (PMID: 24714538). Myth 3: Fasted training burns more fat. Fasted cardio increases fat oxidation during the session, but over time, total fat loss is the same when calories are equal (PMID: 24717453). Myth 4: Isolation work is a waste compared to compounds. Compound lifts are foundational, but isolation movements help address weak links, improve symmetry, and maximize hypertrophy by fully fatiguing specific muscles (PMID: 28599036). The best programs blend both: compounds for load, isolation for precision. Myth 5: Women should train differently than men. The same training principles apply to both sexes: progressive overload, mechanical tension, sufficient recovery. Research shows women recover faster between sets and may handle slightly higher volume, but exercise selection doesn’t need to change; only volume and recovery can be tailored (PMID: 31211479). There absolutely ARE differences in the programs I make for women vs. men; it’s just that those underlying principles remain for both. The truth is, evidence-based training is simple: tension, progression, recovery, and patience. Everything else like “lengthening,” fasting tricks, and genetic ceilings is noise. Build on principles, not trends. If you’re serious about turning your fitness goals into reality, spots are available on the Lyon Shred. DM me “SHRED” for details. #fitnessmyths #mythbusting #funfacts #fitnesscoach #naturalbodybuilder

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