Introduction
Lets get started on part 2 of training and nutrition myths, you can find part 1 here. This post will explore 3 myths which irk me a little. Firstly, the insistence that ATG squats are best at all times. Secondly, the myths of overtraining and the post workout window will be explored. Enjoy.
You need to go ATG on Squats
This isn’t so much a myth; I think going lower on squats is generally better for optimal quad/glute activation (depending on your variation). However, I think that it is something which must be built up to over a significant time period. Squatting ATG is only beneficial if you can squat deep whilst maintaining a stable spinal alignment without tucking your pelvis. I’m pretty sure 99% of people who squat ATG cannot do this. You should be stable from three dimensions; anterior stability through abdominal stability, posterior stability from the spinal erectors, and from the side through the obliques and various other small muscle groups. As such, a relatively advanced level of stability is required to squat deep safely and efficiently.
So, what should you do as a beginner? Build up to an ATG squat through a long term plan whereby you will be going progressively deeper. I think that working on ankle and hip flexor flexibility is essential to optimal squatting form. I also recommend starting out on front squats, as the mechanical set up of a front squat enables you to go deeper relatively easily, whilst aiding in improving anterior muscular stability. Build up to an ATG back squat. Go deeper when you can, utilise front squats and also box squats. You will get there.
Overtraining
Overtraining exists. It’s just highly unlikely any of us will ever get anywhere near to overtraining. I’ve been accused of overtraining because I do 15+ sets for my chest workout. I have also heard people being told there overtraining if they are training twice a day. Both are bullshit.
Overtraining is essentially continued central nervous system fatigue. You can put your body under significantly more stress than you think- muscle soreness is not an obstacle to preventing one from training. I used to train back 3 times a week. Yes by back ached before sessions 2 and 3, but was I overtraining? Most definitely not. The issue most come across is either a psychological one, or poor recovery techniques. If your CNS/musculature is stressed to a point where you cannot train, then it is most likely because you are not eating or sleeping properly, or you are not following a basic plan. You’re probably not overtraining; you’re just underdoing another aspect of training and nutrition.
The “One Hour Post Workout Window”
Most people believe that for the hour post workout, your insulin sensitivity is elevated, meaning that this is an ideal time to consume proteins and carbohydrates. The myth here is not about insulin sensitivity, its about the post workout window. Your body doesn’t hold a watch whereby it automatically desensitises the body to insulin after an hour. Insulin sensitivity does not level after an hour. Tipton et al (2003) found that protein synthesis rates are actually increased for 24 hours post workout. So, essentially, eating 24 hours later will have the same impact on muscle protein synthesis as a shake post workout. Im not saying you need to completely cut out protein/carbs post workout. I think that post workout is a good time to take advantage of raised insulin sensitivity; but so is every other time of the day. Workout recovery is a long term process- it doesn’t end an hour post workout.
Conclusion
There are an incredible amount of myths and misinterpretations surrounding training and nutrition. Most are well meaning, but they are based on logic. Dont base your training on logic, base it on fact.
Patrick Chapman Fitness 
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