What's up Six Pack Shortcuts family? We're here to debunk three common myths that you may have encountered in your fitness journey. Hey everybody, it's Johnny and I'm here with Connor Murphy, one of our newest trainers. Connor, welcome man, glad to have you here. First, let's talk about protein. I used to believe that consuming excessive protein, like drinking four shakes a day and eating only chicken, would help me get big. But that's not the key. The average person looking to gain mass should aim for about 0.8-1.5 grams of protein per pound of body weight. Too much protein can actually replace other important macronutrients like carbohydrates, which are crucial for energy during workouts. Next myth is that you need to lift super heavy weights to gain size. This is not true. Many professionals bodybuilders can lift crazy weights, but for average individuals, it's not necessary and can lead to injury and poor form. Instead, aim for rep ranges between 8 and 15 to effectively build muscle. Another common excuse is blaming genetics for inability to build muscle. While genetics may play a role in some cases, more often it's due to poor diet and training execution. Eating in a calorie surplus and focusing on proper training can lead to muscle gain regardless of genetics. To recap, the three myths are: excessive protein intake is not necessary, lifting crazy heavy weights is not essential for muscle growth, and genetics should not be used as an excuse for lack of muscle development. Don't fall into these traps and second-guess yourself. I myself believed in these myths when I was younger, but now I know better.