June 2019

The New Rules Of Bodybuilding

Bodybuilders are notorious for using extreme methods to get ripped. However, emerging research shows that not all traditional bodybuilding principles hold up to scientific scrutiny. 

“The average guy who just wants to get bigger and more defined doesn’t have to be so meticulous,” says Brad Schoenfeld, Ph.D., an exercise scientist at Lehman College.

So ditch your old bro-wisdom for these cutting-edge bodybuilding principles.

Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Lean, Hard Muscle


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6 New Bodybuilding Rules

1. Reps

Old rule: The muscle-growth zone is 8 to 12 reps.
New rule: Mix it up! A combo of low (3 to 5), medium (6 to 14), and high (15-plus) reps is the most effective.

Related: The Superset That Packs on Serious Upper-Body Muscle

2. Muscles

Old rule: Hitting each body part hard once a week yields the best bodybuilding results.
New rule: Working your muscles at least three times a week leads to greater size gains.

3. Sets

Old rule: Every set should be performed to failure.
New rule: Leaving 1 rep in the tank for most sets still builds you up while preventing overtraining.

Related: Does It Matter How Fast You Lift?

4. Cardio

Old rule: Doing cardio on an empty stomach burns significantly more fat. 
New rule: You burn equal fat whether you’re fasted or fed, so fit in your cardio when you can.

Related: 10 Cardio Exercises That Burn More Calories than Running

5. Nutrition

Old rule: To get ripped, you must eat six or more small meals a day.
New rule: Whether you eat three meals or six, just be sure to nail your protein and calorie goals. 

6. Supplements

Old rule: Load up on every muscle-building supplement.
New rule: Caffeine, beta-alanine, and creatine monohydrate are your best bets for muscle growth.

A Mix Of Nutrients To Help Muscles Grow

Those who want to build muscle mass will not get far with strength training alone. He must also take a critical look at his diet: If there is a lack of important macro- and micronutrients, the muscles lack important tools for growth.

Muscles need proteins and carbohydrates

For muscle building: 300 kilocalories more per day
Only when the muscles have sufficient proteins and carbohydrates at their disposal do they increase in strength and volume. One kilogram of muscle mass requires between 4,000 and 6,000 kilocalories. “Athletes who want to build muscle should eat about 300 kilocalories more than their body needs every day,” says the expert. Then the muscles are sufficiently supplied, without the calorie plus in the fat depots storing itself.

The daily protein requirement is about one gram per kilogram of body weight, and after an intensive training session up to two grams. The daily coal hydrate supply should lie with approximately five gram per kilogram of body weight.

Feeding muscles after sport

We advise supplying the muscles with carbohydrates and proteins, especially in the first half hour after training, in order to promote their growth. “The carbohydrates stimulate the release of insulin. Insulin, on the other hand, has an anabolic, i.e. anabolic, effect and thus supports the utilisation of the absorbed proteins”, he explains and recommends eating about 30 to 40 grams of carbohydrates and 15 to 20 grams of proteins after training.

However, if the body lacks the necessary carbohydrates, the desired training effect does not occur. According to the expert many hobby sportsmen move the protein admission too strongly into the focus and wonder why the muscles do not grow. “If carbohydrates are absent, the body will engage in cannibalism and draw energy from the fat stores or the muscles themselves.

Do not overdo protein intake

However, considerably more proteins than the recommended amounts should not be supplied to the body for a longer period of time. Not only that too much is converted into fat. The bigger problem is that the body overacidifies. As a result, important minerals are lost. “This can even lead to osteoporosis,” warns our doctor. “Cell function also suffers and the small blood vessels, for example in the kidneys, are also affected by too much protein if it is permanently exaggerated.

Combining different proteins for strong muscles

A mix of different protein sources is best for the muscles. Animal protein, such as meat, fish, eggs, quark and cheese, can be combined well with vegetable protein sources such as pulses, oats, quinoa, amaranth, almond and oat drinks and tofu. “This ensures that the body is ideally supplied,” our doctor says.

Hobby athletes don’t need protein shakes

Protein shakes and protein powders only make sense if you train very intensively, for example with professional athletes or bodybuilders who have a significantly increased protein requirement. Hobby athletes can easily cover their memory with a normal diet.

Four micronutrients are particularly important

In addition to proteins and carbohydrates, the micronutrients magnesium, calcium, potassium and sodium are also important for the muscles. Among other things, they support the transport of oxygen, promote muscle contractions and the formation of important hormones.

Muscles must burn during training

But the best nutrition is of no use if the right training is lacking. The sports expert recommends training two to three times a week. It is important that you feel a “proper burning sensation” during the last repetition of the muscle groups you are exercising. According to the expert, this is the only way to stimulate growth.