The 7 New Bodybuilding Rules


Bodybuilding is a difficult art, despite what society might think. The complexity of the human body often baffles us, and our understanding of it keeps changing. However, this new understanding often never reaches the average gym-goers. They keep following the old bodybuilding rules, without knowing what’s new bodybuilding has discovered. Let’s try to dispel some of these old practices with the 7 muscle rules that you must start following from today:

1. Mix up the reps

What we did: Following a constant, medium-intensity set of reps has always been one of the golden bodybuilding rules.

What we should do: Changing the intensity of reps allow muscles to get activated in different ways. Thus, having the rep count different in each set (3-5 low, 6-15 medium, and 15+ high) would maximize the muscle growth.

2. Work all muscles

What we did: Following the bodybuilding college workout – focusing on one particular set of muscles on individual days of the week.

What we should do: Giving a thorough workout to all muscles up to 3 times a week. Muscles need only 48 hours to recover, so giving individual muscles a week’s rest is unnecessary.

Don’t Stop Until You Are Proud

3. Stop before failure

What we did: Performing each set until muscle failure is reached.

What we should do: Stopping the set just one rep before muscle failure is one of the most interesting cutting technique bodybuilding experts have discovered. You would still achieve the same muscle growth, but without risking muscle soreness that comes from failure.

4. No best time for cardio

What we did: Bodybuilders edge towards doing cardio on an empty stomach as it burned more fat.

What we should do: The fat-burning rate of the body is independent of whether you have eaten something or not. As long as your stomach is not heavy from food, you can do cardio whenever you want.

5. Not all supplements are necessary

What we did: Stack every supplement you could find in your diet, because all bodybuilding “experts” say this. The supplements would only help you.

What we should do: Most supplements in the market are either ineffective or redundant; some might actually be harmful. You need a bare minimum of supplements to get the best results. As far as muscle growth is concerned, caffeine, creatine monohydrate and beta-alanine are the safest and most effective choices.

6. More meals do not guarantee muscles

What we did: Spreading our food across six meals throughout the day to maximize muscle growth.

What we should do: New bodybuilding workout studies have shown that the number of meals has no direct impact on your muscle growth. Spreading calorie intake over multiple meals does help in avoiding overeating, but that’s about it. As long as your energy and protein intake is sufficient, the number of meals doesn’t matter much.

7. Take your rests

What we did: Sweat it till you break it. There is no rest for a hard bodybuilder.

What we should do: Rest is essential to achieve muscle growth. Without a mandatory resting day once a week, your muscle would stop gaining. Also, a week-long rest is required once every 2-3 months. Furthermore, a single muscle should not be focused on for more than 6 weeks.

Final Words

Of course, these bodybuilding rules are not set in stone and might change as we gain an even better understanding of the human body. But for now, they are the best science-backed route for your alpha cut HD bodybuilding goals.

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Karan Singh
Karan is a keen observer of everything related to nutrition and fitness. One of his hobbies is discovering why are healthy things healthy. His philosophy is to skim through the ocean of "bro-science" and establish long-term fitness goals.


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