Markus Ruhl's Ruhling 4 Ever Workout: A Hardcore Bodybuilding Routine for Mass and Strength
Markus Ruhl Ruhling 4 Ever Bodybuilding Workout
If you are looking for a bodybuilding workout that can help you pack on some serious mass and strength, you might want to check out the Markus Ruhl Ruhling 4 Ever Workout. This workout is based on the training philosophy of Markus Ruhl, one of the most muscular and freaky bodybuilders of all time. In this article, we will explain what this workout is all about, what are the benefits and principles behind it, what is the routine you need to follow, and what are some tips for success. By the end of this article, you will have all the information you need to start your own Ruhling 4 Ever journey.
Markus Ruhl Ruhling 4 Ever Bodybuilding Workout
The Benefits of Ruhling 4 Ever Workout
The Ruhling 4 Ever Workout is not for the faint-hearted. It is a hardcore bodybuilding workout that requires a lot of dedication, discipline and effort. However, if you are willing to put in the work, you can expect some amazing benefits from this workout. Here are some of them:
Massive Muscles: This workout will help you build huge muscles all over your body. You will be training each muscle group twice a week with a high volume of sets and reps, which will stimulate maximum muscle growth. You will also be using intensity techniques such as drop sets, forced reps and partial reps, which will push your muscles beyond their limits and cause more micro-tears and hypertrophy. If you want to look like Markus Ruhl, this workout will get you closer to that goal.
Strength and Endurance: This workout will also help you increase your strength and endurance. You will be lifting heavy weights for low to moderate reps, which will improve your neuromuscular efficiency and recruit more muscle fibers. You will also be resting for short periods between sets, which will increase your muscular endurance and cardiovascular fitness. You will be able to lift more weight for longer periods of time, which will translate into more power and performance.
Mental Toughness: This workout will test your mental toughness and resilience. You will be facing a lot of challenges and discomfort during each workout, such as muscle fatigue, pain, soreness and exhaustion. You will have to overcome these obstacles and keep pushing yourself to the edge. You will have to stay focused, motivated and determined to finish each workout. You will develop a strong mindset and a warrior spirit that will help you in all aspects of life.
The Principles of Ruhling 4 Ever Workout
The Ruhling 4 Ever Workout is based on four main principles that Markus Ruhl followed during his bodybuilding career. These principles are: intensity, volume, frequency and recovery. Let's take a closer look at each one of them:
Intensity
Intensity is the most important principle of this workout. It refers to the amount of effort and energy you put into each set and rep. You have to train with maximum intensity and give it your all during each workout. You have to lift as heavy as you can, squeeze as hard as you can, and contract as fully as you can. You have to use intensity techniques such as drop sets, forced reps, partial reps, negatives, supersets, giant sets and rest-pause sets. These techniques will allow you to go beyond failure and shock your muscles into growth. You have to train like a beast and make every rep count.
Volume
Volume is the second principle of this workout. It refers to the number of sets and reps you perform for each muscle group. You have to train with a high volume of work and overload your muscles with a lot of stimulation. You have to perform at least 15 sets for each muscle group, divided into 3 or 4 exercises. You have to vary the rep range from 6 to 15 reps, depending on the exercise and the weight. You have to pump as much blood and nutrients into your muscles as possible and create a lot of metabolic stress and damage.
Frequency
Frequency is the third principle of this workout. It refers to how often you train each muscle group. You have to train each muscle group twice a week with different exercises. This way, you will hit your muscles from different angles and stimulate different fibers. You will also increase the protein synthesis rate and the anabolic response in your muscles. You have to follow a six-day split routine that looks like this:
Day 1: Chest and Biceps
Day 2: Legs and Calves
Day 3: Rest
Day 4: Back and Triceps
Day 5: Shoulders and Traps
Day 6: Rest
Day 7: Repeat
Recovery
Recovery is the fourth principle of this workout. It refers to how well you rest and recover between workouts and avoid overtraining. You have to take care of your recovery as much as you take care of your training. You have to eat enough calories and protein to fuel your muscles and repair them. You have to drink plenty of water to stay hydrated and flush out toxins. You have to sleep at least 8 hours a night to optimize your hormone levels and growth factors. You have to take supplements such as creatine, glutamine, BCAAs, fish oil, multivitamins and antioxidants to enhance your recovery process. You have to take two days off per week to let your body heal and grow.
The Ruhling 4 Ever Workout Routine
Now that you know the principles behind this workout, let's see the routine you need to follow in detail. Here is the breakdown of the exercises, sets, reps and rest periods for each day:
Day 1: Chest and Biceps
Exercise
Sets
Reps
Rest
Bench Press
4
6-8
90 sec
Incline Dumbbell Press
4
8-10
90 sec
Cable Crossover
3
12-15
60 sec
Barbell Curl
4
6-8
90 sec
Hammer Curl
4
8-10
90 sec
Preacher Curl
3
12-15
60 sec
Note: Perform a drop set on the last set of each exercise.
Day 2: Legs and Calves
Exercise
Sets
Reps
Rest
Squat
4
6-8
120 sec
Leg Press
4
10-12
120 sec
Leg Extension
3
15-20
60 sec
Leg Curl
4
10-12
90 sec
Standing Calf Raise
4
15 - 20
60 sec
Seated Calf Raise
4
15 - 20
60 sec
Note : Perform a forced rep on the last rep of each set .
Day 3: Rest
This is your first rest day of the week. You have to take this day off from training and focus on your recovery. You have to eat enough calories and protein to support your muscle growth and repair. You have to drink plenty of water to stay hydrated and flush out toxins. You have to sleep at least 8 hours a night to optimize your hormone levels and growth factors. You can also do some light cardio or stretching to improve your blood circulation and mobility.
Day 4 : Back and Triceps
Exercise
Sets
Reps
Rest
Deadlift
4
6 - 8
120 sec
Lat Pulldown
4
10 - 12
90 sec
Bent - Over Row
4
10 - 12
90 sec
Cable Pushdown
4
12 - 15
60 sec
Skullcrusher
4
10 - 12
90 sec
Close - Grip Bench Press
3
8 - 10
90 sec
Note : Perform a partial rep on the last rep of each set .
Day 5 : Shoulders and Traps
Exercise
Sets
Reps
Rest
Military Press
4
6 - 8
90 sec
Lateral Raise
4
10 - 12
90 sec
Front Raise
3
12 - 15
60 sec
Rear Delt Fly
3
12 - 15
60 sec
Shrug
4
10 - 12
90 sec
Upright Row
3
10-12
90 sec
Note: Perform a negative on the last rep of each set.
Day 6: Rest
This is your second rest day of the week. You have to follow the same guidelines as the first rest day. You have to eat enough calories and protein to support your muscle growth and repair. You have to drink plenty of water to stay hydrated and flush out toxins. You have to sleep at least 8 hours a night to optimize your hormone levels and growth factors. You can also do some light cardio or stretching to improve your blood circulation and mobility.
Day 7: Repeat
This is the start of your second week of the Ruhling 4 Ever Workout. You have to repeat the same routine as the first week, but with different exercises for each muscle group. This way, you will hit your muscles from different angles and stimulate different fibers. You will also prevent boredom and adaptation. Here are the exercises you need to perform for each day:
Day 1: Chest and Biceps: Dumbbell Fly, Decline Bench Press, Pec Deck, Incline Curl, Concentration Curl, Cable Curl
Day 2: Legs and Calves: Front Squat, Hack Squat, Lunges, Stiff-Legged Deadlift, Donkey Calf Raise, Leg Press Calf Raise
Day 3: Rest
Day 4: Back and Triceps: T-Bar Row, Pull-Up, One-Arm Dumbbell Row, Overhead Triceps Extension, Dumbbell Kickback, Dips
Day 5: Shoulders and Traps: Arnold Press, Cable Lateral Raise, Dumbbell Front Raise, Reverse Pec Deck, Dumbbell Shrug, Barbell Shrug
Day 6: Rest
Day 7: Repeat
The Tips for Success with Ruhling 4 Ever Workout
The Ruhling 4 Ever Workout is a very effective bodybuilding workout that can help you achieve your goals of building massive muscles and strength. However, it is also a very demanding and challenging workout that requires a lot of commitment and effort. To make sure you get the best results from this workout, you need to follow some tips for success. Here are some of them:
Warm Up Properly
You have to warm up your muscles and joints before each workout. This will prevent injuries and improve your performance. You have to do some light cardio for about 10 minutes to increase your blood flow and heart rate. You have to do some dynamic stretches for about 5 minutes to loosen up your muscles and increase your range of motion. You have to do some warm-up sets for each exercise with lighter weights and higher reps to prepare your muscles for the heavy work.
Use Good Form
Use Good Form
You have to use good form for each exercise. This means that you have to perform each movement with proper technique and alignment. You have to control the weight and avoid momentum and cheating. You have to keep your core tight and your back straight. You have to breathe correctly and exhale on the exertion. You have to avoid injury and maximize muscle activation.
Adjust the Weights
You have to adjust the weights for each exercise and set. This means that you have to choose the right weight that allows you to complete the prescribed number of reps with good form and intensity. You have to increase the weight as you progress and get stronger. You have to challenge yourself and avoid plateaus. You have to use a spotter or a rack when lifting heavy weights.
Eat Enough Protein
You have to eat enough protein to support your muscle growth and recovery. Protein is the building block of muscle and you need it to repair the damage caused by training. You have to consume at least 1 gram of protein per pound of body weight per day. You have to eat protein from high-quality sources such as lean meat, eggs, fish, dairy, soy, nuts and seeds. You have to eat protein throughout the day and especially after your workout.
Drink Plenty of Water
You have to drink plenty of water to stay hydrated and healthy. Water is essential for your body functions and performance. It helps you transport nutrients and oxygen to your muscles, regulate your body temperature, lubricate your joints, flush out toxins and waste products, and prevent dehydration and cramps. You have to drink at least 8 glasses of water per day and more if you sweat a lot or live in a hot climate. You have to drink water before, during and after your workout.
Sleep Well
You have to sleep well to optimize your results. Sleep is vital for your muscle growth and recovery. It helps you restore your energy levels, balance your hormone levels, boost your immune system, improve your memory and learning, and enhance your mood and motivation. You have to sleep at least 8 hours per night and follow a regular sleep schedule. You have to avoid caffeine, alcohol, nicotine, blue light and stress before bed. You have to make your bedroom dark, quiet, cool and comfortable.
The Conclusion
The Markus Ruhl Ruhling 4 Ever Workout is a bodybuilding workout that can help you build massive muscles and strength like one of the most muscular and freaky bodybuilders of all time. It is based on four principles: intensity, volume, frequency and recovery. It consists of a six-day split routine that trains each muscle group twice a week with different exercises. It requires a lot of dedication, discipline and effort, but it also delivers amazing benefits such as massive muscles, strength, endurance and mental toughness. If you are looking for a hardcore bodybuilding workout that can take your physique to the next level, you might want to give this workout a try.
FAQs
Q: How long should I follow this workout?
A: You can follow this workout for as long as you want or until you reach your goals. However, it is recommended that you take a deload week every 4-6 weeks to allow your body to fully recover and avoid overtraining.
Q: Can I modify this workout?
A: Yes, you can modify this workout according to your preferences and needs. For example, you can change the exercises, sets, reps, rest periods or intensity techniques as long as you follow the main principles of this workout.
Q: What supplements should I take with this workout?
A: The supplements that can help you with this workout are creatine, glutamine, BCAAs, fish oil, multivitamins and antioxidants. These supplements can enhance your recovery process, muscle growth, strength, endurance and overall health.
Q: What diet should I follow with this workout?
A: The diet that can help you with this workout is a high-calorie, high-protein diet that provides enough energy and nutrients for your muscles. You should eat at least 500 calories above your maintenance level per day and at least 1 gram of protein per pound of body weight per day. You should also eat complex carbohydrates, healthy fats, fruits and vegetables. You should avoid processed foods, added sugars, trans fats and alcohol.
Q: Who is Markus Ruhl?
A: Markus Ruhl is a German professional bodybuilder who competed in the IFBB from 1995 to 2010. He is known for his massive and freaky physique, especially his chest, shoulders and arms. He won several titles such as the Night of Champions in 2002 and the Toronto Pro in 2000 and 2003. He also placed in the top 10 of the Mr. Olympia contest four times.
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