FLEX was there earlier this year to see the reincarnation of Markus Ruhl, his trademark size helping him to a third place finish at the New York Pro. Here, in the first installment of a new weekly series, Markus serves as your training partner, passing along what he feels is a can’t-miss approach for adding more muscle to your frame in a hurry.
RUHL ON GOING HEAVY
“I’m convinced that using maximum weight is the best way to stimulate muscle growth, but the exercises must be kept simple and basic. My ultimate goal in each training session is to achieve a great pump, but I don’t do this with high reps. I do it with heavy weights in compound lifts usually for 8-12 reps. Sometimes I go to higher reps, but I love the feeling of using the heaviest weight possible [for moderate reps].”
RUHL’S CHEST ROUTINE
EXERCISE
SETS
REPS
Smith machine incline presses
5
12-6*
Machine presses
5
8-12
Incline flyes
5
8-12
* Markus starts with a 12-rep set and pyramids up in weight to a load he can handle for six reps.
