Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Profiles

Markus Ruhl – Complete Profile: Height, Workout and Diet

Life and accomplishments of Markus Ruhl

Written by Ash, ACE, MSc

Updated by Andrew Foster, C.S.C.S

Last Updated on18 October, 2023 | 11:45 PM EDT

Ask Question? 1

Markus Ruhl is a retired IFBB Pro bodybuilder from Germany. He primarily competed in the 2000s era of bodybuilding and won several pro shows. He is a multiple time Mr. Olympia participant that is primarily known for his massive size and musculature. This article explores his biography, competitive achievements, diet, workout routine and statistics.

Markus Ruhl Statistics

Nick Name: The German Freak
Off Season Weight Competition Weight Height
315 lbs (143 kg) 273 lbs (124 kg) 5′ 10″ (178 cm)
Date of Birth Age Birthplace
February 22, 1972 53 years Darmstadt, Germany
Arms Waist Chest
24″ (61 cm) 38″ (96 cm) 60″ (153 cm)
Thighs Residence  
33″ (84 cm) Roßdorf, Hessen, Germany  

Markus Ruhl Biography

Markus Ruhl
Markus Ruhl / Instagram

Early Life

Born in 1972 and hailing from Germany, Rühl began bodybuilding in 1991 at the age of 19 after sustaining a knee injury playing soccer. His weight when he first began training was 140 pounds.

In 1995, he competed in his first amateur event, the Bachgau Cup in Babenhausen, Germany and won both the heavyweight and overall titles. That year, he also finished 2nd at the Grosser Preis von Hessen in Germany. In 1997, he continued his development and won both the Hessen and German National Championships.

Markus Ruhl As Teenager
Markus Ruhl when he was a teenager

Professional Bodybuilding Career

The win at the 1997 German National championships led to Markus Ruhl’s professional debut later that year. In his first pro event, he placed 10th at the German Pro Grand Prix in Offenbach, Germany, weighing in at 258 pounds.

After intense training and adding 7 pounds of muscle, Rühl competed in the Night of Champions in New York City in January 1998 and placed 9th overall.

A year later, after packing an additional 5 pounds of muscle to his frame (bringing his weight to 270 pounds), he ascended to 4th place at the Night of Champions. In the process, he qualified for the prestigious Mr. Olympia competition in Las Vegas, Nevada, where he eventually finished 12th.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

In 2000, Rühl won his first championship in the professional ranks at the Toronto Pro Invitational.

He also placed 2nd at the Night of Champions that same year. Later in 2000, he achieved his first top 10 finish at the Mr. Olympia, placing 7th overall. After suffering through an injury plagued 2001, he finally took home the top spot at the Night of Champions in 2002.

A steady stream of top 5 finishes ensued between 2003 and 2007, highlighted by a 3rd place showing at the Arnold Classic in 2003 and 5th place finish at Mr. Olympia in 2004, his best performance at that event. During those peak years, Rühl often competed at the weight of 285 pounds.

Generally regarded as having some of the most powerful shoulders in the history of the sport, Rühl continued to compete professionally until his retirement in 2010, but remains actively involved in the sport today.

View this post on Instagram

A post shared by Markus Rühl (@markusruehl)

Mr. & Masters Olympia Results

1999 – IFBB Mr. Olympia: 12th
2000 – IFBB Mr. Olympia: 7th
2001 – IFBB Mr. Olympia: 14th
2002 – IFBB Mr. Olympia: 8th
2004 – IFBB Mr. Olympia: 5th
2005 – IFBB Mr. Olympia: 15th
2006 – IFBB Mr. Olympia: 8th
2007 – IFBB Mr. Olympia: did not place
2009 – IFBB Mr. Olympia: 15th

Titles Won

1995 – Bachgau Cup Amateur
1997 – German National Championships
2000 – IFBB Toronto Pro
2002 – IFBB Night of Champions

Markus Ruhl Workout

Markus Ruhl was one of the freakiest mass monsters in his prime. His size and musculature were the talk of the town and intimidated the competitors whenever he stepped on stage. So let’s find out how the German bodybuilder built the massive physique and the training principles behind his workout routine.

Most of us train to maintain good health and fitness level to effortlessly do daily activities, pursue hobbies that require physical strength and other attributes and liv a long and healthy life. However, bodybuilding is an extreme sport and although the athletes maintain excellent looking physiques, the arduous lifestyle puts a lot of stress on their bodies. Markus Ruhl does not cut corners in admitting this. His training philosophy and goals are best described by this simple and straightforward quote:

“I don’t do this to be healthy. I do this to get big muscles.”

Markus Ruhl
Markus Ruhl

Training principles

One of the most important aspects of Markus Ruhl’s training principles is working with heavy weights. He focuses on getting a good pump through the workouts and admits that only heavy weights give him a good pump.

The mass monster usually trained as per instinct and the pump he got from different exercises. After spending decades of his life training and learning more and more about bodybuilding, Markus Ruhl has reached a point where his body lets him know whether the training methods or exercises he is using are benefitting him or not.

The German bodybuilder does not believe in any fancy or fad driven training methods. Instead he relies on the most basic and compound bodybuilding exercises that don’t necessarily look glamorous.

“The most important lesson I’ve learned is that the most productive exercises are simple and compound,” Markus Ruhl once said.

Training methodology

Inducing muscle hypertrophy and getting larger muscles is broadly the end goal of a competitive bodybuilder. General strength, functional gain, flexibility or stamina are the attributes that often take a backseat. A lot of bodybuilders prefer training with lighter weights and high volume to force the muscles to grow.

However, Markus Ruhl never resorts to this method of training. He uses heavy weights to get a good pump. At the same time, he gives equal importance to maintaining a good form and technique. Ruhl ensures that he executes both concentric and eccentric parts of the workout with correct technique at a good pace. With this, he can build a better mind-muscle connection and focus more on growth.

View this post on Instagram

A post shared by Markus Rühl (@markusruehl)

Markus Ruhl training split 1

Markus Ruhl does not follow a rigid training program. His training routine and splits change periodically depending upon the goals and how his body feels doing those exercises. However, some things are common in his workout split irrespective of the changes they undergo periodically.

Markus Ruhl emphasizes more on compound exercises that involve more than one muscle group. At the same time, he stimulates the muscles with isolation exercises whenever needed. The German Nightmare does not lean too heavily in favor of machines or free weights.

Back in the day, Ruhl would rely more on machine exercises when he was closer to the competition. Weights on the machines move along a fixed trajectory and eliminate the need to engage the stabilizing muscles. This helps focus more on the target muscle group without worrying about balancing or managing the weight. As a result, the chances of training injuries greatly reduced.

At the peak of his competitive bodybuilding career, Markus Ruhl trained five to six days a week. He did not train less than two days in a row ever and also avoided training more than three days without a rest day in between. He 

He had one day dedicated to every muscle group in the body and adhered to it without compromising. The training sessions were usually a mix of high-volume and heavy weight training with isolation and compound exercises.

View this post on Instagram

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

A post shared by Markus Rühl (@markusruehl)

Here is the example of Markus Ruhl’s training routine:

Day 1 – Chest

Marlus Ruhl’s chest was arguably one of the best in the history of the sport. The fuller pecs with excellent details and striations grabbed the attention whenever he removed the shirt. Ruhl’s chest training was simple.

He included a few heavy pressing movements that helped build the upper body pushing muscles like pectorals, anterior deltoids and triceps. Isolation exercises like pec deck flyes and cable crossover would help get a pump and add more detail to his full and muscular chest. Once again, Markus Ruhl employed high volume and heavy weights.

Typically, the chest workout would include: 

  • Hammer Strength Chest Press – 5 sets of 8 to 15 reps
  • Incline Smith Machine Bench Press – 5 sets of 10 to 15 reps
  • Standing Cable Chest Flyes – 5 sets of 10 to 15 reps
  • Push-Ups – 5 sets of 15 to 20 reps
  • Pec Deck Flyes – 5 sets of 15 reps

Day 2 – Back

As mentioned before, Markus Ruhl is a huge proponent of simple compound exercises. Back is one part of the physique that is primarily stimulated with compound pulling movements. Barring a few exceptions, there are very few isolation exercises to work it.

Compound pulling exercises are broadly divided between two categories – vertical pull downs and horizontal rows. While vertical pulling movements help build a wide back that perfectly tapers down into a narrow waistline creating the desired look,  rows impart thickness and a more 3D appearance to the back.

Markus Ruhl’s wide and thick back is the proof of a complete training routine that incorporated both types of movements. He kept the back training incredibly simple but excruciatingly intense.

The back workout consisted of:

  • Wide Grip Lat Pulldowns – 5 sets of 8 to 15 reps
  • One Arm Machine Rows – 5 sets of 10 to 15 reps
  • Hammer Strength Lat Pulldowns – 5 sets of 10 to 15 reps
  • Bent Over Barbell Rows – 5 sets of 8 to 12 reps
  • Bent Over Dumbbell Rows – 5 sets of 8 to 12 reps

View this post on Instagram

A post shared by Markus Rühl (@markusruehl)

Day 3 – Shoulders

Markus Ruhl’s shoulder training aimed at working all three shoulder heads – anterior, posterior and medial / lateral deltoids for complete development. To achieve this, he performs isolation and compound exercises.

The shoulder routine in Markus Ruhl’s training split looked like this:

  • Smith Machine Overhead Press – 5 sets of 10 to 15 reps
  • Reverse Pec Deck Flyes – 5 sets of 12 to 15 reps
  • Lying Cable Upright Rows – 5 sets of 10 to 15 reps
  • One Arm Cable Lateral Raises – 5 sets of 10 to 15 reps
  • Stranding Smith Machine Shrugs – 5 sets of 15 to 20 reps

Day 4 – Rest Day

Day 5 – Legs

Ignoring half of your body is a rookie mistake that many novices make. An experienced and elite bodybuilder like Markus Ruhl does not ignore the lower body. Ruhl’s massive quads were one of the more developed parts of his physique. He targeted all major muscles like quadriceps, hamstrings, glutes and quads with several isolation and compound exercises,

Here’s what the leg workout looked like:

  • Leg Extensions – 5 sets of 10 to 15 reps
  • Leg Press – 8 sets of 6 to 15 reps
  • Hack Squats – 5 sets of 8 to 12 reps
  • Lying Leg Curls – 5 sets of 10 to 15 reps
  • Single Leg Press – 5 sets of 10 to 15 reps
  • Seated Calf Raises – 5 sets of 15 to 20 reps
  • Standing Calf Raises – 5 sets of 15 to 20 reps

Day 6 – Arms

Arms respond best to moderate weights and high volume as they are a relatively smaller muscle group. Markus Ruhl performed a handful of proven isolation exercises to get the most out of arms training. He stimulated the triceps regular and overhead exercise to stimulate the muscle from different angles for complete development. Biceps training was relatively simple with one free weight and tone cable machine curls exercise.

These exercises composed the arms workout:

  • Single Arm Dumbbell Curls – 5 sets of 10 to 15 reps
  • Cable Triceps Pushdowns – 5 sets of 10 to 15 reps
  • One Arm Machine Preacher Curls – 5 sets of 10 to 15 reps
  • Machine Triceps Pushdowns – 5 sets of 10 to 15 reps

View this post on Instagram

A post shared by Markus Rühl (@markusruehl)

Day 7 – Rest

Markus Ruhl Training Split 2

An alternate training split in Markus Ruhl’s workout routine looked like this:

Day 1 – Chest

  • Incline Smith Machine Press – 5 sets of 4 to 12 reps
  • Incline Dumbbell Flyes – 5 sets of 8 to 12 reps
  • Straight Arm Dumbbell Pullovers – 5 sets of 8 to 12 reps
  • Machine Press – 5 sets of 8 to 12 reps

Day 2 – Back

  • Lat Pulldowns – 5 sets of 6 to 12 reps
  • Bent Over Dumbbell Rows – 5 sets of 8 to 10 reps
  • Seated Cable Rows – 5 sets of 6 to 10 reps

Day 3 – Arms

  • Machine Preacher Curls – 5 sets of 8 to 10 reps
  • Dumbbell Curls – 5 sets of 6 to 10 reps
  • Cable Triceps Pushdowns – 5 sets of 8 to 10 reps
  • Cable Curls – 5 sets of 6 to 10 reps
  • One Arm Overhead Dumbbell Triceps Extensions – 5 sets of 8 to 10 reps
  • Camber Bar Overhead Triceps Extensions – 5 sets of 6 to 10 reps

Day 4 – Rest Day

Day 5 – Legs

  • Leg Press – 5 sets of 4 to 12 reps
  • Lying Leg Curls – 5 sets of 10 to 20 reps
  • Hack Squats – 5 sets of 4 to 12 reps
  • Leg Extensions – 5 sets of 10 to 20 reps

Day 6 – Shoulders

  • Dumbbell Shrugs – 5 sets of 6 to 12 reps
  • Dumbbell Shoulder Press – 5 sets of 4 to 16 reps
  • Upright Rows – 5 sets of 8 to 10 reps
  • Dumbbell Lateral Raises – 5 sets of 8 to 12 reps
  • Dumbbell Bent Over Lateral Raises – 5 sets of 8 to 12 reps
  • Dumbbell Front Raises – 5 sets of 5 to 12 reps

Day 7 – Rest Day

Markus Ruhl Diet

At approximately 285 lbs, Markus Ruhl used to be a hulking figure with huge muscle mass. Needless to say, he needed to eat a lot of food to sustain and maintain the muscle mass. Although his caloric intake has significantly reduced after retirement, the German bodybuilder ate a staggering 7000 calories per day to refuel his body.

Irrespective of how big you are, it is never easy to eat so many calories every single day, years after years. Eating all those calories from clean food sources makes it all the more difficult. But as we all know, greatness does not come easily.

“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. Unless you do this, don’t bother wasting your time training hard, or else it will just be for nothing.”

View this post on Instagram

A post shared by Markus Rühl (@markusruehl)

Markus Ruhl followed the high-calorie diet without falling off the wagon, which helped him build a massive physique. He ate most of the calories through whole organic foods. Eggs, beef and chicken are primary sources of protein in the German bodybuilder’s diet. He gets the fats from nut butters, avocados and egg yolk. Meanwhile, rice, oatmeal and potatoes are the main carbohydrate sources.

Typically, the veteran bodybuilder aimed to consume at least 400 grams of protein and 800 grams of carbohydrates every day.

At the peak of his bodybuilding career, Markus Ruhl’s full day of eating looked like this:

Meal 1

  • 6 Whole Eggs
  • 3 Cups Egg Whites
  • 2 Cups Oatmeal
  • Fruits

Meal 2 – Pre-workout Meal

  • 10 to 12 ounces of Chicken Breast
  • 3 Cups Brown Rice
  • Vegetables

Meal 3 – Post-workout Meal

  • 3 Scoops of Whey Protein
  • 2 Bananas

Meal 4

  • 10 to 12 Ounces of Steak
  • 3 Cups White Rice
  • Vegetables

Meal 5

  • 10 to 12 Ounces of Chicken Breast
  • 3 Cups Sweet Potato
  • Vegetables

Supplement Stack

Markus Ruhl supplemented his diet with a few dietary supplements. Eating 400 grams of protein through whole foods is not an easy task. Ruhl fulfilled his protein requirement through Whey protein powder and also fueled his workouts with creatine. He also used glutamine to improve digestion and immune function of the body.

Primary supplements in Markus Ruhl’s diet included:

  • Whey Protein
  • Creatine
  • Glutamine

Markus Rühl Gallery





To Conclude…

Winning the Mr. Olympia trophy is the ultimate career goal of every professional bodybuilder. However, it is a rarest of rare accomplishment that eludes a vast majority of them. Ruhl is the perfect example of someone that may never have touched the Olympia gold but still created a lasting legacy for himself with hard work and consistent efforts.


If you have any questions or need further clarification about this article, please leave a comment below, and Ash will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.

Recent Highlights & News on Markus Ruhl

  • Exercise Scientist Critiques Workout Style and Diet of Mass Monster Markus Ruhl
  • Urs Kalecinski Trains Chest With Markus Ruhl, Gives Ripped Physique Update Four Weeks Out of 2023 Olympia
  • Bodybuilding Coaches Markus Ruhl, Milos Sarcev, and Chad Nicholls Predict Top 6 at 2022 Mr. Olympia
  • Top 10 Bodybuilders With The Most Ridiculous Pectorals In Bodybuilding History!
  • Nataliya Amazonka DWARVES Markus Ruhl
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Bodybuilders Profiles
Previous Post

Robby Robinson – Complete Profile: Workout And Diet

Next Post

Roy “Reg” Park – Complete Profile: Biography, Workout And Diet

Ash, ACE, MSc

Ash, ACE, MSc

Ash is a highly respected fitness expert and certified personal trainer through the American Council on Exercise (ACE). With a B.A. in biology from Rutgers and an M.S. in Exercise Science (Kinesiology) from CBU, she brings a wealth of knowledge and expertise to her work. Ash is dedicated to helping people achieve their fitness and health goals through personalized training and nutrition plans. With a passion for fitness and a deep understanding of the science behind healthy living, she is able to create effective and sustainable programs that deliver real results. Whether you're looking to lose weight, build muscle, or just feel better in your own skin, Ash is the expert you can trust to guide you on your journey to a healthier and happier life.

Related

Afghan Bodybuilder Farhad Noori
Bodybuilding

Afghan NPC Bodybuilder Confesses to Injuring 36 People After Driving Car Into Packed Crowd in Germany

Exercise Scientist
Bodybuilding

Exercise Scientist Critiques Workout Style and Diet of Mass Monster Markus Ruhl

Is Bodybuilding Right For Me
Training

Is Bodybuilding Right for You? 5 Reasons to Reconsider (and 5 Reasons to Go For It)

Giuliano Pirone Death Investigation
News

Tragic Turn: Bodybuilder Dies After 15 Hours Unconscious in Gym Shower – Family Demands Justice and Stricter Regulations

Daisuke Hori
Bodybuilding

30 Minutes of Sleep a Day?! 40-Year-Old Bodybuilder Claims it Doubled His Life Expectancy

Brazilian Bodybuilder Matheus Pavlak
Bodybuilding

19-Year-Old Brazilian Bodybuilding Champion Dies of Heart Attack at Home

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Forget Squats — Bear Hug Squats Are The Underrated Core + Leg Destroyer

Actor Dave Bautista Shares Shredded Physique Update at 56

Arnold Schwarzenegger Says Eating More Plant Protein Is the Ultimate ‘Anti-Aging Macronutrient’ That Helps You ‘Reach Older Age Free From Disease’

Chris Aceto Says Mr. Olympia Can’t Be Most Prestigious Contest if Arnold Classic Offers Higher Prize Money, Shares If Samson Dauda Has Gotten Too Heavy

Unlock Your Bench Press Potential: Build Scapular Strength with These 3 Drills

2025 Dubai Pro Bodybuilding Results: Behrooz Tabani, Miroslav Juricek & Others Take Big Wins

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.