If you want to become a muscle legend, you need to train like one. Muscle legends are not born, they are made. They follow a strict regimen of diet, exercise, and recovery that allows them to achieve extraordinary results. In this article, we will reveal some of the secrets of muscle legends and how you can apply them to your own fitness goals.
What are Muscle Legends?
Muscle legends are people who have attained a level of muscular development and strength that is rare and impressive. They are not just bodybuilders or powerlifters, they are athletes who excel in various disciplines and sports. Some examples of muscle legends are:
Arnold Schwarzenegger: The most famous bodybuilder of all time, who won seven Mr. Olympia titles and became a movie star and a politician.
Eddie Hall: The first man to deadlift 500 kg (1102 lbs), who also won the World’s Strongest Man competition in 2017.
Ronnie Coleman: The most decorated bodybuilder in history, who won eight Mr. Olympia titles and had a physique that was unmatched in size and definition.
Bruce Lee: The martial arts legend, who revolutionized the film industry and popularized kung fu. He had a lean and muscular body that was capable of incredible feats of speed and power.
Hafthor Bjornsson: The actor who played the Mountain in Game of Thrones, who is also a professional strongman and the current holder of the world record for the heaviest deadlift (501 kg or 1104 lbs).
How do Muscle Legends Train?
Muscle legends train with intensity, consistency, and variety. They do not follow a single routine or program, they adapt their training to their goals and needs. However, there are some common principles that they follow:
They lift heavy weights: Muscle legends know that lifting heavy weights is the best way to stimulate muscle growth and strength. They use compound exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, rows, and overhead presses. They also use progressive overload, which means increasing the weight or reps over time.
They train with high volume: Muscle legends do not just lift heavy weights, they also do a lot of sets and reps. They train with high volume to create more metabolic stress and muscle damage, which leads to more growth and recovery. They also use techniques such as drop sets, supersets, giant sets, and rest-pause sets to increase the intensity and volume of their workouts.
They train with frequency: Muscle legends do not train once or twice a week, they train almost every day. They train with frequency to optimize their muscle protein synthesis and recovery. They also use split routines, which means dividing their body into different parts and training them on different days. For example, they may train chest and back on Monday, legs on Tuesday, shoulders and arms on Wednesday, and so on.
They train with specificity: Muscle legends do not just train for general fitness or aesthetics, they train for specific goals and events. They train with specificity to improve their performance and skills in their chosen sport or discipline. For example, a powerlifter may focus on increasing his or her one-rep max in the three main lifts (squat, bench press, deadlift), while a bodybuilder may focus on improving his or her symmetry and proportion in each body part.
How do Muscle Legends Eat?
Muscle legends eat with purpose, quality, and quantity. They do not follow a single diet or plan, they adjust their nutrition to their goals and needs. However, there are some common principles that they follow:
They eat enough protein: Muscle legends know that protein is the most important macronutrient for building and maintaining muscle mass. They eat enough protein to support their muscle growth and recovery. They also eat high-quality protein sources that contain all the essential amino acids, such as meat, eggs, dairy, fish, and whey.