Markus Ruhl, a retired IFBB professional bodybuilder from Germany, is renowned for his massive size and impressive musculature. He competed primarily in the 2000s era of bodybuilding, securing victories in several pro shows and participating multiple times in Mr. Olympia competitions. Ruhl's physique, particularly his outstanding shoulder development, made him a feared competitor on stage. This article delves into the training and nutrition strategies that fueled Markus Ruhl's success.
From Soccer Dreams to Bodybuilding Legend
Markus Ruhl's journey to bodybuilding stardom began unexpectedly. As a teenager, he was a passionate soccer player with aspirations of playing professionally. However, a severe knee injury derailed his soccer career. As part of his recovery, his doctor recommended gym training to rebuild muscle.
Initially weighing only 120 pounds, Markus began working out six days a week. During this recovery process, he became captivated by the improvements he saw in his physique. At age 18, Markus started training with the serious intention of maximizing his muscle growth. Realizing his potential, he decided to pursue bodybuilding competitions.
Early Competitions and Pro Card
Markus' first bodybuilding show was scheduled to be the 1994 Newcomer Championships in Hessen, Germany. However, an injury forced him to postpone his debut. He finally competed in the Bachau Cup in Babenhausen. From there, Markus continued to compete in bodybuilding shows, eventually winning his Pro Card in 1999. This achievement allowed him to compete on the biggest bodybuilding stages, including the Mr. Olympia.
Throughout the 2000s, Markus competed against some of the best bodybuilders in history, including Ronnie Coleman and Jay Cutler. He consistently achieved top rankings, including a 7th place finish at the 2000 Mr. Olympia, a 3rd place at the 2003 Arnold Classic, and a 5th place at the 2004 Mr. Olympia.
Read also: The Hoxsey Diet
Markus Ruhl's Training Principles
Markus Ruhl's approach to training was based on several core principles:
- Pump: Achieving a maximum pump in each workout was Markus' primary goal. He believed the pump dictated how he should train that day. If he didn't get a good pump with heavy weights, he would lower the weight and increase reps.
- Full Range of Motion: Markus emphasized using a full range of motion to maximize the pump. He believed that partial movements only resulted in a partial pump.
- Instinct: Markus never committed to a fixed workout plan, instead relying on instinct to guide his training.
- Heavy Weights: Markus often achieved the best pump by lifting heavy weights with a low number of reps (1-2).
- Control the Movement: Markus focused on making every repetition count, ensuring proper form and control.
- Focus: Markus maintained intense focus during his workouts, avoiding distractions and unnecessary conversation.
- Learn and Think: Markus was constantly seeking to expand his knowledge of training and dieting, always looking for ways to improve.
Workout Routine
During his peak, Markus trained with weights six days per week, taking only one day off. His training routine and splits changed periodically depending on his goals and how his body felt. He never trained less than two days in a row and avoided training more than three days without a rest day in between. He dedicated one day to each major muscle group.
Here is a sample of Markus Ruhl's workout routine:
Chest Workout
Markus Ruhl's chest workouts were designed to build full, detailed pecs. He included heavy pressing movements to stimulate the pectorals, anterior deltoids, and triceps. Isolation exercises like pec deck flyes and cable crossovers were used to get a pump and add detail.
Here is an example of Markus Ruhl’s chest routine:
Read also: Walnut Keto Guide
- Hammer strength chest press (5 sets, 8-15 reps)
- Incline smith machine bench press (5 sets, 10-15 reps)
- Standing cable chest fly (5 sets, 10-15 reps)
- Incline push-up (5 sets, 15-20 reps)
- Pec deck machine (5 sets, 15 reps)
Back Workout
Markus Ruhl’s wide and thick back was the result of a complete training routine that incorporated both vertical pull-downs and horizontal rows. His back workout included compound pulling movements to stimulate the muscles.
Here is an example of Markus Ruhl’s back routine:
- Wide grip lat pulldown (5 sets, 8-12 reps)
- Single arm machine row (5 sets, 10-15 reps)
- Hammer strength lat pulldown (5 sets, 10-15 reps)
- Bent over barbell row (5 sets, 8-12 reps)
- Single-arm dumbbell row (5 sets, 8-12 reps)
Shoulder Workout
Markus Ruhl's shoulder training aimed at working all three shoulder heads - anterior, posterior, and medial/lateral deltoids - for complete development. He began every shoulder session with a heavy press like a shoulder press. Markus changed his shoulder workouts every few months. In the beginning of the workout, he focused on achieving the maximum 'burn' in his muscles by doing a free-weight exercise, immediately followed by an exercise that isolates the same muscle. He also trained his trapezius muscles with his delts, favoring barbell shrugs.
Here is an example of Markus Ruhl’s shoulder routine:
- Smith machine overhead press (5 sets, 10-15 reps)
- Reverse pec deck machine (5 sets, 12-15 reps)
- Lying cable upright row (5 sets, 12-15 reps)
- Single arm cable lateral raises (5 sets, 12-15 reps)
- Standing smith machine shrugs (5 sets, 15-20 reps)
Leg Workout
Markus Ruhl did not ignore the lower body and his massive quads were one of the more developed parts of his physique.
Read also: Weight Loss with Low-FODMAP
Here is an example of Markus Ruhl’s leg routine:
- Seated leg extension (5 sets, 10-15 reps)
- Leg press (8 sets, 6-15 reps)
- Hack squat machine (5 sets, 8-12 reps)
- Lying hamstring curls (5 sets, 10-15 reps)
- Single leg press machine (5 sets, 10-15 reps)
- Seated calf raise (5 sets, 15-20 reps)
- Standing calf raises (5 sets, 15-20 reps)
Arm Workout
Markus Ruhl performed a handful of proven isolation exercises to get the most out of arms training. He stimulated the triceps with regular and overhead exercises to stimulate the muscle from different angles for complete development.
Here is an example of Markus Ruhl’s arm routine:
- Single-arm dumbbell curl (5 sets, 10-15 reps)
- Cable triceps push down (5 sets, 10-15 reps)
- Single arm machine preacher curl (5 sets, 10-15 reps)
- Machine triceps pushdown (5 sets, 10-15 reps)
Common Training Mistakes to Avoid
Markus Ruhl cautioned against several common training mistakes:
- Doing too many sets for one exercise (20+).
- Lifting heavy weights at the expense of form.
- Impatience and expecting quick results.
Markus Ruhl's Diet: Fueling the Mass Monster
To maintain his massive physique, Markus Ruhl consumed approximately 7000 calories per day. He emphasized the importance of eating clean, whole, organic foods.
“Eat crap and you will look like crap. It’s not easy to eat so much good food all the time, but this is what it takes to get huge."
His diet primarily consisted of:
- Protein: Eggs, beef, and chicken were his primary sources of protein.
- Fats: He obtained fats from nut butters, avocados, and egg yolks.
- Carbohydrates: He normally ate 650 grams of carbs each day.
Supplementation
Markus Ruhl supplemented his diet with whey protein powder and creatine. Eating 400 grams of protein through whole foods is not an easy task, and Ruhl fulfilled his protein requirement through Whey protein powder. He also fueled his workouts with creatine.
Sample Daily Meal Plan
Markus Ruhl’s diet focuses on eating 4 large meals each day. He normally eats 650 grams of carbs and 500 grams of protein each day.
Here is an example of Markus Ruhl’s diet:
- Breakfast: Eggs, Oatmeal, Fruit
- Snack: Whey protein, Banana
- Lunch: Chicken, Salad, Brown rice
- Dinner: Steak, Rice
- Snack: Sweet potato, Chicken
Legacy and Impact
Markus Ruhl's career serves as an inspiration to aspiring bodybuilders worldwide. His dedication, intense training, and disciplined diet allowed him to overcome his initial injury and achieve remarkable success in the sport. He demonstrated that with hard work and determination, it is possible to transform one's physique and achieve seemingly impossible goals.
Markus Ruhl's legacy extends beyond his impressive physique and competitive achievements. He is remembered as one of the freakiest mass monsters in bodybuilding history, inspiring others to push their limits and pursue their dreams with unwavering passion.