Bodybuilders are notorious for using intensive methods to get ripped. However, emerging research shows that not all traditional bodybuilding principles hold up to scientific scrutiny.
Brad Schoenfeld, Ph.D., CSCS-D, assistant professor of exercise science at Lehman College says the average guy who just wants to get bigger and more defined does not have to be so meticulous.
So ditch your old bro-wisdom for these cutting-edge strength principles.
Old rule: Doing cardio on an empty stomach burns more fat.
New rule: You burn equal fat whether you are fasted or fed, so fit in your cardio when you can.
Old rule: The muscle-growth zone is eight to twelve 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.
Old rule: Every set should be performed to failure.
New rule: Leaving a one rep in the tank for most sets still builds you up while preventing overtraining.
Old rule: Load up on every muscle-building supplement.
New rule: Beta-alanine, Caffeine, and creatine monohydrate are your best bets for muscle growth.
Old rule: Hitting each body part hard once a week yields the perfect results.
New rule: Working your muscles at least 3 times a week leads to greater size gains.
Old rule: To get ripped, you must eat 6 or more small meals a day.
New rule: Whether you eat 3 meals or 6, just be sure to nail your protein and calorie goals.