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Tuesday, September 4, 2018

The Best Effective Workout Plan & Training Strategy For Natural Lifters

If you're a natural lifter, you can't train like an enhanced bodybuilder or action movie star. And if you have average genetics, you can't train like a genetic freak. Sure, it's tempting to copy the training programs of those we admire, but always chasing the next "star program" will get you nowhere.




So how should natural lifters should train to get the best results? Basically like this:

The Number One Natty Mistake

The most common mistake made by those who don't use performance enhancing drugs is doing too much volume. The whole purpose of training to build muscle is to trigger protein synthesis. Once it's been triggered, there is no added benefit in continuing to punish a muscle – it will not grow more. In fact, it might even lose size!

The key to growth is to have a big difference between protein synthesis (building muscle) and protein breakdown (mobilizing amino acids from muscles for energy). The more volume you do, the more protein breakdown you get. You don't want that.
Frequency is King

To maximize growth, frequency is king. That not only applies to how often you train a muscle per week, but also the number of training sessions you do per week.

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

So the more often you train, the more your body stays in an anabolic state and the more muscle you'll build. But don't forget that frequency and volume are inversely related. Remember, you can't do a high volume of work if you have a high frequency of training when you're natural.

How Should Natural Lifters Train To Get Best Results?

   - Do a push/pull split (or push+quads/pull+hamstrings) 6 days a week.
    You only need one exercise per muscle group and three total sets: two sets of moderate intensity to get ready, then one intense set.
   - Use different methods and exercises on the three different weekly workouts.

Pulling Muscles

    1-Hamstrings.
    2-Back.
    3-Biceps.

Pushing Muscles

    1-Quads.
    2-Pecs.
    3-Delts.
    4-Triceps.

Each push or pull workout will have 4 exercises: one per muscle group (two for back since it’s made of many different muscles).

Workout A: Pull

    1-Hamstring exercise.
    2-Lats/back-width exercise.
    3-Rhomboids/rear delt exercise.
    4-Biceps exercise.

Workout B: Push

    1-Quad exercise.
    2-Pec exercise.
    3-Delt exercise.
    4-Triceps exercise.

Do three pull workouts and three push workouts three times per week, using different exercises for every workout.

For example:

    - The first hamstring workout of the week will consist of Romanian deadlifts.
    - Second will consist of lying leg curls.
    - The third hamstring workout of the week (the isolation move) consists of glute and ham raises.

How To Do Them:

1. Heavy Double Rest/Pause

    - Pick a comfortable weight you can do around 4-6 reps with.
    - Do your 4-6 hard reps, rest 10-15 seconds, then another 2-3 reps, rest 10-15 seconds, then try to get an additional 1-2 reps.
    - Always use the same weight. You only do one set of this special method.

2. Maximum mTor Activation

    - Lower the weight over a 5 second count while tensing/flexing the target muscle as hard as possible at all times.
    - Hold the full stretch position for 2 seconds per rep.
    - Do 6-8 reps like this, on the last rep hold the stretch position for as long as you can. Only do one set of this special method.

3. 6-8-10 Drop Set

    - Start the set with a weight you can lift for 6 reps.
    - Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with the new weight.
    - Drop another 25-40% and perform 10 more reps.
    - Rest as little as possible between the parts of the drop set. Only perform one set of this special method.



Workout Programme:

Monday: Workout A1

    - Romanian Deadlift: 2 sets of 6 and 1 heavy double rest/pause set.
    - Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and 1 heavy double rest/pause set.
    - Bent-Over Lateral: 2 sets of 8 and 1: 6-8-10 drop set.
    - Standing Barbell Curl: 2 sets of 6 and 1 heavy double rest/pause set.

Tuesday: Workout B1

    - Front Squat: 2 sets of 6 and 1 heavy double rest/pause set.
    - Bench Press: 2 sets of 6 and 1 heavy double rest/pause set.
    - Dumbbell Lateral Raise: 2 sets of 6 and 1: 6-8-10 drop set.
    - Lying Dumbbell Triceps Extension: 2 sets of 6 and 1 maximum mTor activation set.

Wednesday: Workout A2

    - Lying Leg Curl: 2 sets of 6 and 1 6-8-10 drop set.
    - Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and 1 maximum mTor activation set.
    - Pronated Chest-Supported Row: 2 sets of 8 and 1 heavy double rest/pause set.
    - Preacher Curl: 2 sets of 6 and 1 maximum mTor activation set.

Thursday: Workout B2

    - Leg Extension: 2 sets of 6 and 1 6-8-10 drop set.
    - Pec Deck or Cable Crossover: 2 sets of 6 and 1 maximum mTor activation set.
    - Military Press or Dumbbell Shoulder Press: 2 sets of 6 and 1 heavy double rest/pause set.
    - Close-Grip Decline Bench Press or Dip: 2 sets of 6 and 1 all-out heavy double rest/pause set.

Friday: Workout A3

    - Glute Ham Raise or Reverse Hyper: 2 sets of 6 and 1 maximum mTor activation set.
    - Supinated Lat Pulldown: 2 sets of 6 and 1 6-8-10 drop set.
    - Neutral-Grip Cable Seated Row: 2 sets of 6 and 1 maximum mTor activation set.
    - Dumbbell Hammer Curl: 2 sets of 6 and 1: 6-8-10 drop set.

Saturday: Workout B3

    - Hack Squat Machine or Leg Press: 2 sets of 6 and 1 maximum mTor activation set.
    - Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and 1: 6-8-10 drop set.
    - Dumbbell Front Raise on Incline Bench: 2 sets of 6 and 1 maximum mTor activation set.
    - Rope Triceps Extension: 2 sets of 6 and 1: 6-8-10 drop set.


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