6 New Bodybuilding Rules
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
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.
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?
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
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.
Old rule: Load up on every muscle-building supplement.
New rule: Caffeine, beta-alanine, and creatine monohydrate are your best bets for muscle growth.
Related: 5 Bodybuilder Techniques That Have Stood the Test of Time
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