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From Fortai fitness to you guys (gym freaks to gym virgins) we hope you've smashed all your goals, achieved far and beyond what you thought you could and genuinely had a very productive 2015! If you haven't already done so, it's time to set even more challenging goals to help take you to the next level during 2016 both in and outside of the gym. Goal setting is actually much harder than many of us think, especially for training. Here are the Fortai Fitness top 10 Broscience training protocols you need to leave behind in 2015.
"Wait I'm confused, What the hell is Broscience?" I'm glad you asked, It's quite simply put, Bullsh!t...
Fine I'll actually explain, It's basically all the rumours and trends gym goers follow with training or diet because (more often than not) the most shredded beast that goes their gym who they accidentally made eye contact with last week said so. He has absolutely NO scientific evidence but he must be right cause y'know, he's got big muscles 'n' stuff, right? WRONG! Here goes...
- No Carbs after 6pm (or whenever)
Probably one of the most common misconceptions going around. Why not? I don't really know what else to say about that one, I just have never understood why you would avoid it, oh! unless carbs make you bloated in general, fair enough, but that still doesn't explain those working with the time barrier. Lemme guess, someone told you? Or "I dunno, just heard it" If I don't eat a decent calorific meal (including carbs) within an hour or so of going to sleep around 10pm, my stomach will wake me up come 2/3am? and have me scavenging through my refrigerator like a feral child.
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| Or Gollum... |
- Carbs are my biggest enemy
Gonna have to point this towards the ladies I'm afraid. Let's get this straight, carbs are our bodies primary source of energy. Our organs use them as energy to function, why do you think they're the enemy? I call it "Carbophobia", written a post about that before, actually.
- Holiday in a month? Wicked! I'll stop eating carbs from right now
Surprise surprise another carbs related one. Right, if you stop eating carbs from any given date, you will lose weight. Of course you will, by taking the carbs out you will be causing a caloric deficit in your diet. However, do it all so suddenly and you'll cause damage to your metabolism. Weight loss will eventually stop all together (regardless of what more you do), you've probably nuked all the muscular gains you made whilst taking on adequate carbs, mood wings, problems with sleep,the list goes on!
- If I eat after 9pm it will all turn to fat cause your body isn't burning it as energy
*Sigh* This is quite simply down to the quality of your metabolism. If it's fast, this will not happen. Even if it's slow, I still don't think it will happen. Basically, I call Bullsh!t.
- Lift lighter weights and do more reps if you want to "tone up"
Wrong! Lifting lighter and more does not mean you'll burn fat and "tone up". Give your muscles the exact same stimulus you were when were trying to build mass. They won't react to what you're thinking, only what stresses you present to them. If you stop lifting heavy enough to stimulate them, (By "stimulate" I mean expand the cross sectional area of any muscle to it's maximum potential) time under tension and reps range are most certainly training variables. However, when concerning maximum overall growth, you have to up the weight! Or your muscles will not grow, (as much). By lifting light at best you'd maintain, worse case scenario they get smaller.
- If I do 100 crunches before bed, I'll have a 6 pack in no time
No my friend, no you will not. Until you do something about that stubborn layer of fat covering them (Altering your diet by steadily dropping your carb intake and maybe incorporating some cardio too) you aint seeing any abs!
- Trying to "Tone up"
"Toning up" CANNOT be done in the gym. By "Toning up" what you mean is you want to see muscular definition and possibly vascularity. That's done in the kitchen with your choices of food...your diet. Correction* It can be done in the gym but by cardio which supplements a diet which puts you in a caloric deficit, nothing to do with weight training. Comprende?
- You MUST eat 6+ (or whatever) small meals per day if you're weight training
STFU bro, like, who even has time to do that?
- If you as a woman weight train, you'll look like a bodybuilder in no time.
Weight training and being scared of looking a bodybuilder in a month is like driving to your local Asda and being scared you're gonna to become a formula 1 driver during the journey.
- I'm gonna join a gym, It's my NY resolution
Strange one here, not Broscience or a misconception, I believe this is the most consistently, epically failed New years resolution pretty much since time began. I don't advise anyone makes joining the gym a resolution. Something happens between January 1st and February 1st aaand nobody can be arsed anymore, crazy. If you wanna join a gym, by all means go for it; just do it randomly, not as a resolution!
We hope we've opened up your eyes to some of the very few controversial travesties floating around in the gym world today. Don't be afraid to do your own research and believe in studies backed by real science :)
Happy New Year and may you achieve all your goals and targets in 2016!
Fortai Fitness
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Every bodybuilder should read this blog and article. Thanks for the wonderful information. keep sharing useful stuff.
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