Fitness Myths & Facts You Need to Know: Dr. Mike Israetel

Key Takeaways

• Dispel fitness myths by focusing on consistency and specific goals for sustainable progress.
• Understand that you don’t need extensive time at the gym; efficient, targeted workouts can yield great results.
• Prioritize proper nutrition over supplements and special foods to support overall health.
• Recognize that mindset and psychological factors play a significant role in your fitness journey.
• Tailor your approach to fitness based on proven facts rather than popular myths.

Want to get stronger, build muscle, and lose fat without wasting time? You’re in the right place.

Here, we cut through common fitness myths and present the real facts with help from Dr. Mike Israetel on the Diary of a CEO podcast.

In this article, we review, critique, and expand on Dr. Israetel’s insights, examining his advice on muscle growth, training efficiency, and nutrition. We offer little-known tips that can boost your health, improve your physique, and help you transform your body faster.

Our unique approach dives deep into each point, clarifying where myths mislead and how facts can guide you to results. Let us show you a fitness path backed by real expertise so you can make progress you can see and feel.

Related:

• Anabolic Steroids Side Effects & Risks to Your Body and Mind
• Dr. Mike Israetel on Fat Loss: Losing Weight Effectively
• 7-Day Bodybuilding Meal Plan: Foods to Eat & Avoid for Muscle Gain

In a Nutshell: Debunking Fitness Myths for Real Results

Dr. Mike Israetel's Background

Dr. Israetel has an impressive academic background in kinesiology and exercise science. He earned his undergraduate degree from the University of Michigan and went on to complete a master's degree in strength and conditioning. His dedication to understanding the science of fitness led him to pursue a PhD in sport physiology.

Experience and Expertise

With over a decade of experience in teaching and research, Dr. Mike has a wealth of knowledge to share. He continues to be involved in research and co-authors various studies, ensuring that his methods are grounded in scientific evidence.

Real-World Application

Dr. Mike's background allows him to translate complex scientific concepts into practical strategies that anyone can apply. He focuses on making fitness accessible and manageable for people from all walks of life.

Where Do People Start With Their Body Journey?

Starting a fitness journey can be daunting, but it doesn't have to be. The key is to begin with a clear understanding of your goals and current fitness level. A needs analysis can help clarify what you want to achieve.

Step One: Needs Analysis

Before diving into workouts, it's crucial to identify specific goals. Do you want to gain muscle, lose weight, or simply feel healthier? Understanding your motivations will guide your fitness plan.

Step Two: Assess Your Commitment

Determine how much time you can realistically dedicate to your fitness journey. This will help shape your training program. Even a couple of hours a week can lead to significant changes if done consistently.

Step Three: Equipment Consideration

Decide whether you will be training at home or in a gym. If you're working out at home, you can achieve great results with just a pair of 20 lb dumbbells. These can be a game-changer for your workouts.

Consistency Over Time

One of the core principles Mike advocates is consistency. Whether you can dedicate 2 hours or 18 hours a week, the key is to stay consistent. This consistency can lead to remarkable benefits. By focusing on specific goals, like building muscle or losing fat, individuals can tailor their workouts to achieve desired results efficiently.

Specificity in Training

Specificity is another critical principle in Mike's approach. If you want to grow bigger biceps, you need to focus on exercises that target that muscle group. Each working set should be challenging enough to stimulate growth. The right mindset and targeted training can significantly enhance your fitness journey.

Biggest Myths And Rebuttals: Why People Can't Get Into Shape

Many myths hinder individuals from pursuing fitness. One common belief is the idea that achieving a healthy physique requires a massive time investment. In reality, effective workouts can be surprisingly short. For instance, you can achieve substantial results with just a couple of hours a week if you train smartly.

Common Misconceptions

• I don't have time to work out: Many believe that they need regular gym access or extensive time to see results. However, this isn't the case. You can work out at home with minimal equipment and still achieve great results.
• Nutritional myths: People often have misconceptions about nutrition, thinking they need special foods or supplements to get fit. In reality, a balanced diet can be achieved with regular food choices.

Overcoming Barriers

To overcome these barriers, Dr. Mike emphasizes the importance of education. By debunking these myths and providing clear information, individuals can feel empowered to take action. The journey to fitness doesn't have to be complicated or time-consuming.

Why Does It Matter To Be In Good Shape?

Being in good shape offers numerous benefits that extend beyond aesthetics. Improved health, enhanced energy levels, and better mental clarity are just a few advantages. Regular physical activity can act as a preventive measure against numerous diseases.

Health Benefits

• Longevity: Engaging in regular exercise can increase your lifespan and improve the quality of your life.
• Psychological benefits: Many people report feeling happier and more energetic when they maintain a regular workout routine.
• Cognitive improvements: Physical fitness is linked to better cognitive function and memory retention.

Creating a Positive Impact

Dr. Mike encourages individuals to view fitness as a way to enhance their overall quality of life. It's not just about looking good; it's about feeling good and improving your health. The psychological benefits of working out can lead to a more fulfilling and productive life.

Workouts At Home With 20-lb Dumbbells

Training at home with just 20-lb dumbbells can lead to impressive results. You don't need a fancy gym or extensive equipment. With the right exercises and commitment, you can transform your body.

Effective Exercises

• Bicep curls: A fundamental exercise for building arm strength.
• Squats: Great for lower body strength and overall muscle engagement.
• Shoulder presses: Targeting shoulder muscles effectively.

Time-Efficient Workouts

Each workout can be completed in about 20 minutes. This means that with just two sessions per week, you can see significant muscle gain and fat loss. It’s all about being efficient with your time and effort.

Gym Anxiety

Many individuals experience anxiety when considering a trip to the gym. This is a real concern, especially for those who are new to weightlifting or unsure about how to use equipment.

Overcoming Gym Anxiety

• Start small: Begin with lighter weights or bodyweight exercises to build confidence.
• Plan your workouts: Having a structured plan can reduce uncertainty and anxiety.
• Focus on yourself: Remember that most gym-goers are focused on their workouts, not judging others.

The Science To Muscle Growth

Understanding the science behind muscle growth can enhance your training. Muscle growth occurs primarily due to tension placed on the muscles during resistance training.

Key Mechanisms of Muscle Growth

• Tension detection: Muscle cells have receptors that detect tension and signal for growth.
• Metabolite accumulation: The byproducts of exercise can also promote muscle growth.
• Cell swelling: The pump experienced during workouts may contribute to growth.

How Many Sets And How Often Will Grow Muscle?

The frequency and volume of your workouts play a crucial role in muscle growth. For beginners, training each muscle group twice a week is ideal.

Optimal Training Frequency

Research suggests that training a muscle group two to four times a week yields the best results. This approach allows for sufficient recovery while maximizing growth potential.

Sets and Repetitions

For beginners, two to three sets per muscle group per session is effective. As you progress, you can increase the volume based on your experience and comfort level.

What's Going On In Our Muscles To Make Them Grow?

When you lift weights, your muscles experience microscopic tears. This process is essential for muscle growth. After your workout, your body repairs these tears, leading to increased muscle size and strength.

Muscle Recovery and Growth

Muscle growth occurs primarily after your workout. The nutrients you consume post-exercise play a vital role in this recovery process. Adequate protein intake is crucial for repairing and building muscle tissue.

How Long Will It Take For Me To Lose Muscle?

Many people worry about losing muscle if they stop training. The reality is that muscle loss begins after about two weeks of inactivity.

Understanding Muscle Memory

However, the good news is that muscle memory allows individuals to regain lost muscle much faster than it took to build initially. If you’ve built muscle before, it will come back more quickly after a break.

Warming Up For Workouts

A proper warm-up is essential for preparing your muscles and preventing injury. It increases blood flow and enhances flexibility.

Simple Warm-Up Routine

• Start with light weights to get your muscles moving.
• Gradually increase the weight to prepare for your working sets.
• Incorporate mobility exercises to enhance your range of motion.

Importance of Warming Up

Warming up not only prepares your muscles but also primes your nervous system for optimal performance. It helps reduce the risk of injury and improves overall workout efficiency.

Common Gym Mistakes People Make

Many gym-goers unknowingly sabotage their progress by making common mistakes. These errors can stem from a lack of knowledge or simply bad habits. Let's explore some of these pitfalls and how to avoid them.

Poor Technique

One major mistake is failing to pay attention to proper technique. Good form is essential for muscle activation and growth. When performing exercises, ensure you are moving in a way that properly stimulates the target muscles.

Ramping Up Too Quickly

Another frequent error is increasing weights and volume too quickly. It’s crucial to allow your body time to adapt. Gradually ramping up your training intensity will help prevent injuries and ensure sustainable progress.

Neglecting Warm-Up and Stretching

Skipping warm-ups can lead to injuries. Always begin your workouts with a proper warm-up to prepare your muscles. Stretching is also vital for maintaining flexibility and preventing muscle strains.

Best Foods To Grow Muscle

Nutrition plays a critical role in muscle growth. Consuming the right foods can significantly enhance your progress. Here are some of the best options to include in your diet.

High-Protein Foods

Protein is the cornerstone of muscle building. Aim to consume protein-rich foods such as chicken, fish, eggs, and legumes. These foods should be part of every meal for optimal muscle recovery and growth.

Healthy Fats

Don’t shy away from healthy fats. Foods like avocados, nuts, and olive oil provide essential fatty acids that support hormone production and overall health. Balance your meals with a mix of proteins, carbs, and fats for best results.

Complex Carbohydrates

Carbohydrates fuel your workouts. Incorporate whole grains, fruits, and vegetables into your meals. These foods provide the energy necessary for intense training sessions, helping you maintain strength and endurance.

Is Intermittent Fasting Good For Muscle Gain?

Intermittent fasting is popular, but does it support muscle gain? The answer is nuanced. While fasting can help with fat loss, it may not be ideal for maximizing muscle growth.

Pros and Cons

Fasting can improve insulin sensitivity and promote fat oxidation. However, it may limit your protein intake frequency, which is essential for muscle recovery. To gain muscle effectively, consider spreading your protein intake throughout the day.

Timing Matters

If you choose to fast, focus on nutrient timing. Consuming protein-rich meals after your fasting window can help mitigate muscle loss and support growth. Plan your workouts around your eating schedule for optimal results.

Pre Workout & Caffeine Stimulants

Caffeine can be a powerful tool for enhancing workout performance. It boosts energy levels and can improve focus. However, how much do you really need?

Finding the Right Dose

Start with a moderate dose of caffeine. A cup of coffee or a pre-workout supplement containing around 200 mg of caffeine can be effective for most individuals. Adjust based on your tolerance and needs.

Potential Downsides

While caffeine can enhance performance, overuse can lead to anxiety and heart palpitations. Monitor your intake and listen to your body. For some, it may be best to limit caffeine use to avoid negative side effects.

Calories Are The Only Thing That Matters

Many people focus solely on calories for weight management. While caloric balance is crucial, it’s not the only factor at play. Understanding the bigger picture is essential for sustainable results.

Quality Over Quantity

Not all calories are created equal. The types of foods you consume matter significantly. A diet rich in whole, nutrient-dense foods supports better health and performance than one filled with processed junk.

Macronutrient Balance

Pay attention to your macronutrient ratios. Ensure you're getting enough protein, carbohydrates, and fats in your diet. Each plays a unique role in muscle growth and overall health.

The Dangers Of Calories Out & Calories In

Many people fall into the trap of obsessively counting calories. This approach can lead to unhealthy relationships with food and exercise. Understanding the balance is key to a healthy lifestyle.

Psychological Impacts

Constantly tracking calories can create stress and anxiety. It’s important to find a balance that allows for flexibility. Focus on overall eating habits rather than strict calorie counting.

Long-Term Sustainability

Instead of fixating on calories, develop healthy eating habits. Learn to listen to your body's hunger cues and make food choices that nourish and satisfy you. This mindset promotes a sustainable approach to health and fitness.

Body/Muscle Dysmorphia & Mental Illnesses

Body image issues can significantly impact mental health, particularly in fitness culture. Muscle dysmorphia is a common condition where individuals perceive themselves as less muscular than they are.

Understanding Muscle Dysmorphia

This disorder often affects men, leading to unhealthy behaviors in pursuit of an ideal body image. It's essential to recognize these feelings and address them constructively.

Seeking Help

If you or someone you know struggles with body image issues, seeking professional help is vital. A psychologist or counselor can provide support and strategies to improve self-esteem and body image.

The Myths About Weight Loss And What Holds People Back

Weight loss is riddled with myths that can hinder progress. Understanding these misconceptions can empower individuals to make informed choices.

Perfectionism in Dieting

Many believe they must be perfect in their diet to succeed. This all-or-nothing mindset can lead to frustration and failure. Embrace the idea that occasional indulgences are not detrimental to your goals.

Maintenance vs. Weight Loss

People often confuse the strategies for losing weight with those for maintaining it. Different approaches are needed for each phase. After reaching your goal, allow yourself time to adjust and enjoy a balanced diet.

The Biggest Myths Around Weight Loss

Several persistent myths about weight loss continue to mislead individuals. Here are some of the most common misconceptions.

Calorie Counting is All You Need

While calorie balance is essential, it’s not the whole story. Focus on the quality of your food and its nutritional value. This approach will lead to better long-term results.

Extreme Diets Are the Answer

Many people turn to extreme diets for quick results. However, these diets are often unsustainable and lead to yo-yo dieting. Instead, focus on gradual, manageable changes to your eating habits.

How Much Of Weight Loss Is Diet?

Diet plays a significant role in weight loss, often cited as the primary factor. However, exercise and overall lifestyle choices also contribute to success.

Diet vs. Exercise Ratio

While there's a common belief that diet accounts for 80% of weight loss, this can vary. A balanced approach that includes both diet and exercise is crucial for optimal results.

Long-Term Success

For lasting weight loss, focus on developing healthy habits. Combine good nutrition with regular physical activity to create a sustainable lifestyle.

Cardio Vs Strength For Weight Loss

When it comes to weight loss, there’s often debate over whether cardio or strength training is more effective. Both have their benefits and can be incorporated into a balanced routine.

Benefits of Cardio

Cardio is excellent for burning calories and improving cardiovascular health. Activities like running, cycling, and swimming can aid in weight loss when done consistently.

The Role of Strength Training

Strength training builds muscle, which can increase your resting metabolic rate. This means you burn more calories even at rest. Incorporate both cardio and strength training for the best results.

What Supplements To Take

Supplements can support your fitness journey, but they aren’t a substitute for a balanced diet. Here are some commonly recommended supplements.

Creatine

Creatine is one of the most researched supplements for muscle growth. It enhances strength and power during workouts. A daily dose of 5 grams is effective for most individuals.

Protein Powder

Whey protein is a convenient way to meet your protein needs, especially post-workout. It helps with muscle recovery and growth. Consider adding it to smoothies or shakes for an easy protein boost.

What About Steroids?

Steroids can significantly enhance muscle growth, but they come with serious risks. Understanding the implications is crucial for anyone considering their use.

Impact on Body Composition

Using steroids can lead to rapid muscle gain and fat loss. However, the long-term health risks often outweigh the benefits. It’s essential to weigh these factors carefully before making a decision.

Alternatives to Steroids

Focus on natural methods for muscle gain, such as proper nutrition and training. Supplements like creatine and protein can also support your goals without the risks associated with steroids.

How Quickly Do You Notice A Difference On Steroids?

When starting steroids, the changes can be surprisingly rapid. Visually, you might see noticeable differences in your physique within weeks. Many users report feeling stronger and more energetic almost immediately.

After just a week or two, workouts often feel more productive. The psychological boost can be felt very quickly, sometimes within 30 minutes of taking steroids. This immediate effect can enhance your workout intensity and overall motivation.

Do You Need To Work More When You're On Steroids?

Yes, you can work more when you’re on steroids. They not only enhance muscle gain but also improve recovery times. This means you can train more frequently and with greater intensity.

With steroids, you can literally double your muscle gain from a workout. If you understand how to use them properly, you can increase the number of sets and sessions per week. This could lead to significant growth, potentially two and a half times more muscle than without steroids.

What Are The Downsides Of Steroids?

While steroids can offer quick results, they come with serious downsides. These include cosmetic effects like increased body hair growth and acne. For long-term users, the risks include a higher chance of heart disease and kidney failure.

Many also face psychological repercussions, including increased aggression and anxiety. The long-term health risks often outweigh the short-term benefits. It's crucial to consider these factors before starting steroids.

Psychological Implications Of Steroids Dr. Mike Has Suffered With

The psychological effects of steroids can be profound. Users often report radical increases in anxiety and aggression. The mental state can shift significantly, leading to feelings of rage over minor provocations.

Some individuals may experience a decrease in fluid intelligence. This can affect decision-making and emotional stability. The struggle to maintain composure can be challenging, especially under high doses.

With All The Risks With Steroids, What's The Point?

Given the risks, one might wonder why anyone would choose to use steroids. For some, the allure of rapid muscle gain and improved performance is too tempting. Others may feel pressure from industry standards that prioritize a certain physique.

Additionally, the desire to be perceived as strong and capable can drive individuals to use steroids. The benefits often seem to overshadow the potential health risks in the short term.

Building Belief Through Evidence

Building self-belief often requires tangible evidence of progress. This can be achieved through consistent effort and small victories. Each success adds a new book to the library of self-perception.

For many, overcoming challenges creates a foundation of confidence. This ongoing process reinforces the belief that change is possible and that they can achieve their goals.

Practical Applications

• Aim for 2-3 focused workouts per week to see progress without a massive time commitment. For maximum efficiency, each session should be 20-30 minutes.
• To stimulate growth and build strength, target specific muscle groups with 2-4 exercises per session, each performed for 2-3 sets of 8-12 reps.
• If fat loss is your goal, maintain a 500-calorie deficit, balancing high-protein meals to preserve muscle while cutting calories.
• Use 20 lb dumbbells for versatile exercises at home, such as bicep curls, squats, and shoulder presses, eliminating the need for a gym.
• Adequate protein intake (around 1 gram per pound of body weight) is a priority to support muscle recovery and growth.

Examples:

• 20-Minute Upper Body Session: Start with 3 sets of bicep curls (10 reps), followed by 3 sets of shoulder presses (8 reps). Finish with tricep extensions (10 reps).
• At-Home Circuit for Beginners: 2 sets each of squats, lunges, and push-ups, 10-15 reps per set.

Fact-Check of Key Points

• Minimal Time Commitment for Results: While Dr. Israetel suggests that even small weekly time investments can yield impressive fitness results, actual outcomes vary significantly based on factors like training intensity, individual fitness levels, and goals. Realistic expectations are important, especially for beginners who may need more guidance to optimize short workouts.
• Protein Needs and Supplement Necessity: Dr. Israetel downplays the need for supplements, suggesting that a balanced diet suffices for muscle growth. This approach can work well, but meeting protein needs through diet alone can be challenging for some, especially those with high daily protein requirements. Supplements can offer a convenient way to reach optimal protein intake, particularly post-workout.
• Muscle Loss Timeline: The claim that muscle loss begins about two weeks after inactivity is generally accurate, but the rate of muscle loss can vary. Factors like previous training history, nutrition, and age can influence how quickly muscle atrophy occurs. Muscle memory does aid in regaining lost muscle, but recovery speed still depends on individual health and activity level during the break.
• Home Workouts with Limited Equipment: Dr. Israetel’s approach of achieving significant results with minimal equipment, like 20 lb dumbbells, is effective for beginners and those seeking general fitness. However, for advanced muscle growth or strength gains, additional equipment or progressive resistance may be necessary to continue seeing improvements.
• Psychological Benefits of Exercise: Dr. Israetel highlights the positive mental effects of regular exercise, which is well-supported. However, these benefits can vary depending on the individual’s baseline mental health and the type of exercise performed. Not everyone will experience the same level of psychological improvement, and those with specific mental health concerns may need additional support.

Science of Fitness Myths and Facts

The field of fitness science has addressed numerous myths and misconceptions, many of which have been rigorously examined through meta-analyses. These reviews highlight the nuances of fitness practices, the benefits of physical activity on health, and the influence of certain genetic, psychological, and physiological factors on fitness outcomes.

Key Fitness Myths and Facts

1. Fitness vs. Body Weight: Research challenges the belief that weight loss alone equates to health benefits. A meta-analysis found that high cardiorespiratory fitness (CRF) reduces mortality risk significantly, even in overweight and obese individuals. Fit individuals, regardless of weight status, tend to experience health outcomes similar to those at a "normal" weight, emphasizing fitness over weight loss for longevity (Barry et al., 2014).
2. Genetics in Fitness Response: It’s a common belief that anyone can achieve the same fitness outcomes with enough effort. However, a meta-analysis of exercise-associated genes identified significant genetic influences on fitness adaptations, with some people showing stronger responses in cardiovascular fitness and muscular strength due to genetic variability. These genetic differences highlight that responses to training can vary widely across individuals (Chung et al., 2021).
3. Exercise for Cognitive Health: While physical fitness is often associated with physical health, a meta-analysis has shown robust cognitive benefits from fitness, particularly among older adults. Aerobic exercise, for example, supports cognitive vitality by improving executive functions, suggesting that fitness extends benefits beyond just physical strength (Colcombe & Kramer, 2003).
4. High-Intensity Interval Training (HIIT): A widespread misconception is that only lengthy workouts can improve fitness. However, meta-analytic findings on high-intensity interval training (HIIT) indicate that even low-volume HIIT can lead to moderate gains in aerobic capacity, making it an efficient option for individuals with limited time (Weston et al., 2014).

Practical Applications of Science

• Focus on Fitness over Weight Loss: Health interventions should prioritize fitness and activity levels over strict weight loss goals to enhance overall health.
• Customized Fitness Plans: Considering genetic variability in fitness responses, fitness plans can be tailored to maximize individual benefits, particularly in cardiovascular and strength training.
• Incorporate HIIT: For time-constrained individuals, HIIT offers a practical and efficient alternative to traditional endurance workouts, still providing health benefits.

Scientific Conclusion

Meta-analyses reveal that many fitness myths are unfounded, such as the overemphasis on weight loss for health and the universal response to exercise regimens. Emphasizing fitness through flexible, personalized exercise programs—especially ones that include activities like HIIT—can optimize health outcomes across diverse populations.

More Little-Known Tips for Fitness Myths and Facts

• Prioritize Recovery Over Frequency: Many people think working out every day speeds up progress, but rest is essential for muscle growth and injury prevention. Aim for 1-2 rest days per week to let your muscles repair and strengthen.
• Track Body Composition, Not Just Weight: Weight alone can be misleading, especially when building muscle. Instead, measure changes in body composition, like fat percentage and muscle mass, to get a clearer picture of your progress.
• Don’t Overestimate Calorie Burn: It’s common to assume a workout burns a large number of calories, but exercise machines often overestimate calorie expenditure. Focus on caloric intake for weight loss rather than relying solely on exercise to create a deficit.
• Strength Training for Weight Loss: Cardio isn’t the only route to fat loss. Building muscle through strength training can increase your resting metabolic rate, helping you burn more calories even when you’re not exercising.
• Listen to Your Body’s Signals: Sometimes, pushing through fatigue can do more harm than good. If you’re feeling excessively sore or drained, it’s okay to scale back or opt for a lighter workout.

My Opinion on Fitness Myths

I believe the fitness industry overcomplicates what should be a simple, achievable goal for most people. There’s this pervasive myth that getting in shape requires expensive supplements, complex routines, or strict meal plans. I disagree. You can make substantial progress with just a few dumbbells, a balanced diet, and the willingness to stay consistent. The overemphasis on “perfect” routines and specialized diets often discourages beginners, who are led to believe they’re not doing enough. Fitness doesn’t need to be elitist; it should be accessible to everyone.

While some argue that supplements and advanced equipment are essential for optimal results, I find these claims often exaggerated and driven by marketing rather than necessity. Sure, supplements can be convenient, but they’re not essential, and many people see excellent results without them. In my opinion, focusing on whole foods and consistency in workouts will yield more sustainable and satisfying outcomes than chasing the latest “must-have” product.

I also take issue with the idea that cardio is the gold standard for fat loss. While cardio has its benefits, strength training is equally—if not more—effective in promoting long-term weight loss and metabolic health. Building muscle not only enhances body composition but also boosts calorie burn at rest, something cardio alone can’t accomplish. It’s time to debunk the myth that cardio should dominate a weight-loss plan.

In Summary: Simplify Your Fitness Journey

In the world of fitness, cutting through myths and focusing on proven strategies can make all the difference. Dr. Mike Israetel emphasizes that effective, time-efficient workouts and a balanced approach to nutrition are all you need to achieve lasting results. Forget the hype around supplements and excessive cardio; simplicity and consistency are what drive real progress.

By focusing on targeted strength training, maintaining a balanced diet, and staying mindful of psychological barriers, you can build a sustainable routine that suits your lifestyle. There’s no need for complex programs or endless hours at the gym. Fitness should be approachable, not overwhelming.

For those looking to streamline their workout plans further, the Dr. Muscle app automates this approach and more. It creates customized, science-backed workouts that adapt as you progress, making it easy to stay consistent and effective. Try it out with a free trial here.

FAQ

• How quickly can I see results from steroids? Many users notice changes within weeks, with significant results possible in a few months.
• Are there any long-term effects of steroid use? Yes, long-term use can lead to serious health risks, including heart disease and psychological issues.
• Can steroids affect my libido? They can either increase or decrease libido, depending on the type and dosage.
• What should I consider before using steroids? Weigh the potential benefits against the significant health risks and side effects.