The New Rules Of Bodybuilding

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

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

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.

2. Muscles

Old rule: Hitting each body part hard once a week yields the best 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.

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.

via Men’s Health

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