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About The Program
Want to build muscle like never before? Then it’s time to redefine the rules of making gains.
In our New Rules of Muscle training program (accessible via the videos above), you’ll learn the secrets to accelerating muscle growth—and the conventional lifting rules you have to break to make it happen.
In five 30-minute workout videos, Men’s Health fitness director Ebenezer Samuel, CSCS, shares the changes he made to traditional muscle-building protocols to ignite explosive growth on his own journey from skinny to muscled-up. It’s your path to fast gains no matter where you start.
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Workouts For Faster Gains
Five of our fastest high-volume workouts that supercharge muscle growth in 30 minutes.
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Proven Tactics
The exercises, rep patterns, and approaches you need, built right into your training plan.
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4-Week Plan
Your daily schedule for fast-tracking total-body muscle over the next month.
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Expert Coaching
Results-boosting form tips, tempo guidance, and insights from Samuel in every video.
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Benefits
To speed up results, you won’t waste time learning countless new exercises. Instead, Samuel shows you new ways to perform familiar moves for maximum muscle growth. On this plan, you’ll:
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Work Every Muscle Harder: With tactics like time-under-tension and supersets, you’ll get more muscle-building power from every exercise.
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Improve Your Form: You’ll unlock major gains by learning the keys to mastering each move, and gain in-depth understanding of the correct weights and tempo to use.
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Optimize Your Schedule For Gains: Workout order matters. You’ll train your back first to improve your posture, then blast legs (nothing takes more energy), then finish out the rest of your weekly workouts.
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Hit More Muscles Faster: You’ll learn unilateral moves that simultaneously challenge your core and glutes for double the gains.
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Your Weekly Schedule
WEEKS 1–4
MONDAY: Lats
TUESDAY: Legs
WEDNESDAY: Abs
THURSDAY: Chest
FRIDAY: Guns
SATURDAY: Active Recovery
SUNDAY: Active Recovery
On Recovery Days: You can either rest completely or recover actively to relieve stiffness. For best results, Samuel recommends doing low-intensity activities like walking or gentle yoga.
Your Trainer
Hearst Owned
Samuel is the fitness director for Men’s Health and a veteran trainer who has trained everyone from first responders to pro athletes. He’s also added serious muscle to his own frame after struggling as a hard-gainer to start his training journey. Now, he’s sharing the tactics that got him packing on muscle like never before.
FAQs
Who is New Rules of Muscle For?
This program is for anyone of any fitness level who wants to unlock a new level of muscle growth. Whether you’re a hardgainer, new to the gym, or have plateaued in your current routine, New Rules will help you increase your gains.
What equipment do I need?
You’ll need a set of dumbbells and an adjustable bench.
How often will I work out?
You’ll train five days a week for around 30 minutes per session.
Where can I watch?
Watch every workout in the player at the top of this page or on the All Out Studio app with your Men’s Health MVP Premium membership.
What Else You’ll Get
To access every New Rules of Muscle workout, you’ll need a Men’s Health MVP Premium membership, which includes every tool you need to push your gains even further.
TRAINING PLANS: Target key muscles with our library of training plans, including workouts like The Ultimate Recomp Workout Plan.
450+ STREAMING WORKOUTS: Access hundreds of streaming video workouts on our fitness app.
70+ NEW ARTICLES WEEKLY: Unlock all stories, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com.
PRINT MAGAZINE: Get every print issue delivered straight to your mailbox.
MUSCLE NEWSLETTER: Receive Samuel’s weekly members-only newsletter with deep insights on the latest fitness science.
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