Out with the old, in with the new.
If you’re a bodybuilder you’ve probably got a certain way you to do things in the gym. Certain age old adages and principles are cemented in your mind as the way things should be done. But as any living thing, bodybuilding must evolve or die, and in such a niche sport evolution is particularly critical.
Check out these principles that have been expounded upon since the golden ages so you don’t get left in the dust.
Principle #1: Muscle maximization
Ice Age: In the old days it was often believed that hitting each body part extremely hard, once a week, was the way to maximize muscle growth.
New School: Working each muscle at least 3x a week will maximize your muscle growth. With a heavy training regimen you will have to make sure you get sufficient nutrient and rest but with all else being equal this should give you the gains you’re looking for.
Principle #2: Reps
Ice Age: Reps should be in the 8-12 range if you want to have lasting effects.
New School: Switch it up! A combination of 1-3 reps of heavyweight, with reps varying from 3-20 reps of lesser weights all have different benefits. With heavier weights for strength and lesser weights for pump and a vascular look.
Principle #3: Failure
Ice Age: All reps should be performed to failure.
New School: While you should definitely go H.A.M., leaving a rep in the tank can actually reduce the risk of overtraining.
Principle #4: Nutrition
Ice Age: You’ve got to eat 4-6 small meals per day.
New School: In the words of WWE wrestler Rocky Johnson…”It doesn’t matter.” But seriously, whether you eat 3 or 6 meals per day just make sure you hit your carb, protein, and calorie count…done.
Principle #5: Supplements
Ice Age: The more, the merrier.
New School: Let’s zero in shall we? While there are lots of supplements on the market that claim to be this and that, the basic supps that every bodybuilder should think about are caffeine, beta-alanine, and creatine monohydrate have been proven for muscle growth.
Now that you have the tools all you need is the discipline to change up your old way of thinking. Implement these tips into your training program and tell us what you think. Are you following the new rules of bodybuilding?