There is no doubt that many still train like Arnold and the gang. But these rules are often the ones we should follow now.
Research shows that the old methods that bodybuilders follow to the letter are not always the best for maximum results.
An ordinary person who only wants to get bigger and more defined does not have to be as extreme and picky as most bodybuilders.
Here you get a list of how you trained before, and how you should train now.
Warming up
Old rule: The rope range for muscle growth is 8-12 reps.
NEW RULE: Vary! A combo of low reps (3-5), medium (6-14), and right reps (15+) is most effective.
Muscles
Old rule: Train each muscle group hard once a week for the best results.
NEW RULE: Exercising each muscle group at least three times a week provides the most muscle growth possible.
Set
Old rule: Each set should be run to exhaustion.
NEW RULE: Being one repetition away from exhaustion on most sets makes it bigger and stronger, and you avoid overtraining.
Cardio
Old rule: Going cardio on an empty stomach burns a lot more fat.
NEW RULE: You burn the same amount of fat if you do it on an empty stomach or after eating. Do the cardio exercise when it suits you.
Nutrition
Old rule: To be “ripped” you must eat six or more smaller meals a day.
NEW RULE: The most important thing is to hit the amount of protein and the total amount of calories. The number of meals does not matter.
Dietary supplements
Old rule: Take as many supplements as possible for muscle growth.
NEW RULE: Caffeine, beta-alanine, and creatine monohydrate are your best friends for muscle growth.
The 6 supplements listed below may help you gain more muscle with your exercise program.
1. Creatine
Creatine is a molecule that’s produced naturally in your body. It provides energy for your muscles and other tissues.
2. Protein Supplements
Getting enough protein is critical for gaining muscle.
3. Weight Gainers
Weight gainers are supplements designed to conveniently help you get more calories and protein.
They’re typically used by individuals who struggle to gain muscle.
4. Beta-Alanine
Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance
5. Branched-Chain Amino Acids.
Branched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine
6. HMB
Beta-hydroxy beta-methylbutyrate (HMB) is a molecule that’s produced when your body processes the amino acid leucine.
