The best training for naturals

You need to know this...

1. The number one mistake for a natural is exercising with too much volume. You need to start proteosynthesis and then stop exercising.
2. Frequency is also crucial. The optimal is to exercise each muscle 3 times a week.
3. The key to growth is a large disparity between proteosynthesis and protein breakdown. The greater the volume of work, the more protein is broken down.
4. The best split for a natural is a push/pull. The latter is beneficial both physically and psychologically.
   

Don't train like genetic monsters on drugs

You simply can't do it naturally. It's tempting to copy your favorite person's workout, but it won't get you anywhere.

So how should a natural athlete train for maximum results? Roughly like this:

1. Split push/pull (push = quadriceps/pull = hamstrings) 6 days a week.
2. With that frequency, you only need one exercise and a total of three sets per muscle group: 2 sets at moderate intensity as preparation, then 1 heavy.
3. Use 3 different methods and exercises in three workouts per week.
   

The number 1 mistake of naturals

Non-medicated athletes most often train with too much volume. You want to trigger proteosynthesis by training. Once this happens, there is no point in exercising further. Muscles will not grow any more. It may even harm them.

The key to muscle growth is the large disparity between protein synthesis and protein breakdown. The greater the volume of work, the more protein is broken down.

The key is frequency

It's not just about the frequency with which you train each muscle group in a week, but also the number of workouts each week.

Naturals need to induce an anabolic environment in their bodies through training. Training serves as a stimulus for this.

Bodybuilders on berries do not need this. They are anabolic 24 hours a day.

Remember, there is an inverse proportionality between frequency and volume of work. Naturally you must not have both high. Frequency works better than volume of work.

For a natural, it is optimal to train each muscle 3 times per week (with low work volume compensating for high frequency).

Train 6 days a week with short sessions of low volume work and exercise half of your body in each. This will keep the anabolic environment and cortisol levels low.

Training split

Physically and psychologically, a pressure/pull split works best:

Pulling muscles:

• Hamstrings
• Back
• Biceps

Pressure muscles:

• Quadriceps
• Breasts
• Shoulders
• Triceps

Each push or pull workout will include 4 exercises - 1 for each muscle group (2 for the back, as it consists of many different muscles).

Workout A: Stretch

• Hamstring exercise
• Exercise for lats/wide back
• Exercise for the rhomboids/rear deltoids
• Biceps exercise

Workout B: Pressure Training

• Quadriceps exercise
• Chest exercise
• Shoulder exercise
• Triceps exercise

You'll do both a pressure and a pull workout 3 times a week, with different exercises each time. You can choose the exercises, but I prefer two complex exercises and one isolation exercise.

For the hamstrings, for example, I would choose Romanian deadlifts for the first workout of the week, a prone burying for the second, and a glute ham raise for the third.

How many sets and reps should I do?

For each exercise, you will practice warm-up sets where you choose a working weight and connect your brain to the working muscles.

These series are not traditional warm-ups. You will practice them with a weight close to the working load. Or you can even load up with a working weight and practice fewer reps. You'll be aiming for roughly 70%.

Then you'll do 1 working set at max effort. You'll use one of the special methods (described below) and reach technical failure (but you won't get to the point where cheating or assistance is needed). You will only use these methods on the third and final series of each exercise:

1. Heavy double set with a break

• Choose a weight that you can do 4-6 reps with.
• Do 4-6 heavy reps, pause 10-15 seconds, do another 2-3 reps, pause 10-15 seconds, then attempt another 1-2 reps.
• The weight is always the same. Use this method for 1 set only.

2.Maximum mToractivation

Here is the key execution. Slow eccentric phase (negative) and stretching under load are the most effective types of contraction for mTor activation. This method will therefore look like the following:

• Lower the weights for 5 seconds, pressing the target muscles to their maximum the entire time.
• Hold the fully extended position for 2 seconds in each repetition.
• Do this for 6-8 reps and hold the stretched position for as long as you can on the last rep. Even with this method, you are only doing 1 set.

3. 6-8-10 Shuffle series

• Start with a weight that you can do 6 reps with.
• Take 25-40% off (depending on the exercise) and do 8 reps with the new weight.
• Drop another 25-40% and do 10 more reps.
• Rest as little as possible between each part of the set. Use this method for 1 set only.

Training program

This program is unconventional, that is, compared to most modern workouts. But which traditional things have worked for you so far?

Monday -WorkoutA1

• Romanian deadlift: 2 sets x 6 and 1 heavy double set with a break
• Pull-up pulley or overhead press: 2 sets x 6 and 1 heavy double set with a break
• Forearm curl: 2sets x 8 and one 6-8-10 burst
• Biceps lift with big axis: 2 sets x 6 and 1 heavy double set with a break

Tuesday -B1Training

• Front Squat: 2 sets x 6 and 1 heavy double set with a break
• Bench press: 2 sets x 6 and 1 heavy double set with a break
• One-arm chin-ups: 2 sets x 6 and one 6-8-10 burst
• Triceps extension single arm supine: 2 sets x 6 and 1 max mTor activation

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Wednesday -A2Training

• Lying Down: 2 sets x 6 and one set of 6-8-10 dips
• Pullover with single arm or on pulley: 2 sets x 6 and 1 max activation mTor
• Rowing with chest support overhand: 2 sets x 8 and 1 heavy double set with a break
• Biceps Raises on Scott Bench: 2 sets x 6 and 1 max mTor activation

Thursday -TrainingB2

• Leg Extensions: 2 sets x 6 and one 6-8-10 dumbbell set
• Stove deck or counter pulldowns: 2 sets x 6 and 1 max mTor activation
• Military press or single arm shoulder press: 2sets x 6 and 1 heavy double set with a break
• Negative grip bench press or bar push-ups: 2 sets x 6 and 1 heavy double set with a break

Friday -TrainingA3

• Glute ham raise or reverse hyperethense: 2 sets x 6 and 1 max mTor activation
• Pulley pull-ups: 2sets x 6 and one 6-8-10 snatch set
• Rowing on the bottom pulley with neutral grip: 2 sets x 6 and 1 max mTor activation
• Hammer lifts: 2 sets x 6 and one 6-8-10 dropped set

Saturday -TrainingB3

• Hacken squat or leg press: 2 sets x 6 and 1 max mTor activation
• Positive bench press or single arm press: 2 sets x 6 and one 6-8-10 crash set
• Single arm forearm press or positive bench press: 2sets x 6 and 1 max mTor activation
• Triceps extensions with rope: 2 sets x 6 and one 6-8-10 throwdown set

Want to know more? We have the second partfor you .

Source: www.t-nation.com - The Best Damn Workout Plan For Natural Lifters
By Christian Thibaudeau