The best training for naturals 2. part

Secrets

Let me tell you a secret that will change your perception of training once and for all: All high-level bodybuilders take performance-enhancing substances.

Did you already know that? So why do so many naturals copy the workouts of the pros? Are you one of them? It will never work the same for naturals as it does for athletes on stimulants!

The biggest mistakes made by naturals tend to be too much work, the wrong type of work or not enough intensity. That's why I wrote the first part of this article. Well, now I keep hearing two things:

1) "I'm better at it than I've ever been."
a...

2) "What should I do next?"

You can repeat that workout for a long time because it doesn't involve too much volume work. But the body adapts and repeating the same things will gradually lead you to stagnation.

That's how the program I'm going to present to you in this article came about. It's not an improvement. It's simply a different plan that uses the same principles.

Principles

First, let's review.

Train each muscle at a high frequency.

For naturals, training triggers proteosynthesis. This remains elevated for 18-36 hours after training, depending on the type of training.

Thus, frequent training yields optimal gains. Each muscle should be exercised at least 2x per week, optimally 3x. I recommend this frequency.

Use low volume work in the training unit.

The amount of work is inversely proportional to the frequency of training. Since you will be exercising each muscle 3x per week, the volume of work in each training unit must not be high. In addition, high work volume is the main culprit of stagnation in naturals because it causes increased cortisol production, which inhibits muscle growth.

Maximum intensity of work sets.

You'll be exercising few of them, so the series must be as heavy as possible. With only one work series (and 1-3 preparatory ones), you will train to failure and beyond for 2 of the 3 exercises. (Complex exercises are trained hard, but not to failure.)

This is key to the effectiveness of low-volume workouts. We can't accumulate fatigue through volume, so we need to create the maximum amount of fatigue possible with that one work set.

You will use 3 types of muscle stimulation.

Not all contractions are created equal. Some methods activate the mTor better, others fatigue the muscle fibers more, and others leach more growth factors. You will stimulate all growth channels, but with different methods.

Use a modified split pressure/stretch.

The latter is the easiest for balance. The antagonistic split is often bad because people find it hard to exercise. One of the antagonists always suffers. The push/pull is also good for people who don't like to exercise their legs because there is always a little work to do, not a full workout.

3 Methods

You will use 3 methods on each muscle, a different one each day. One will be strength, the second will activate mTor and the third will activate growth factors.

1 - Heavy exercises

Here you will use 2 methods. Stay with each for 2-3 weeks. The 2 methods are the burst series and the bulk series:

1- Series with a break

You choose a weight that you can do 4 to 6 reps with. You perform a maximum of technically decent reps with it. Your goal will be to double that number. To do this, you will use short breaks.

Let's say you do 5 reps to start. That means you want a total of 10. After the first five, you take a 15-second break and do 3 more reps. In another 15 seconds, you do the last 2 reps.

2 - Bulk sets

Use a weight that you can do 2-4 reps with. Then do a maximum of 1's with a 15-20 second pause. Stop when you're sure the next repetition won't be worth it:

• 1 repetition, pause 15 seconds
• 1 repetition, pause 15 seconds
• 1 repetition, pause 20 seconds
• 1 repetition, pause 20 seconds
• 1 repetition

2 - Activation of mTOR

MTor is most activated by two types of movement. Emphasis on eccentric phase and stretching under tension. So you will be using a beautiful torture method called stretching under tension after fatigue. You will choose a weight that you can do 8-10 reps with, where the negative phase will last 4-5 seconds, and you will reach failure or very close to it. At that point, you lower the weight to the extended position and hold it as long as you can. This is great for muscle growth, but also for mobility and stability.

3 - Muscle fiber fatigue (Myo reps)

The myo repetition method was created by Borge Fagerly. It is a form of series with a break. You reach failure and then practice a maximum of threes with about 20 seconds of rest. Once you can't do 3 reps anymore, you're done. The first set can be anywhere between 6-20 reps. You choose the weight in this program at roughly 10-12 reps. So you start with the max reps with that weight, and then you only do 3 reps with 20 seconds of rest. If you can do more than 5, you weren't close enough to failure on the first set.

Split

It's a modified push/pull split. Why modified? Because it has a lower body exercise every day. The quadriceps are done with the push and the hamstrings with the pull.

Pressure

• Quadriceps
• Breasts
• Shoulders
• Triceps

Traction

• Hamstrings
• Bats
• Rhomboids and back shoulders
• Biceps

Exercises

These are my personal choice. If you keep the spirit of the workout, you can change them. For example, please don't change squats to single leg lunges.

Quadriceps

• Heavy - Front Squat or Zercher Squat
• mTor - Goblet squat or lumberjack squat
• Myo reps - Front kick

Chest

• Heavy - Bench press or positive bench press
• mTor - Single arm press or positive single arm press
• Myo reps - Stove deck or machine presses

Shoulders

• Heavy - Military press or multi press
• mTor - Positive bench press
• Myo reps - Deadlifts or machine presses

Triceps

• Heavy -Narrow bench press or narrow floor press
• mTor - Triceps overhead single arm extension
• Myo reps - Triceps pulley press

Hamstrings

• Heavy - Romanian deadlift (set with a break) or bulk deadlift sets from mid-shin stops
• mTor - Romanian single arm deadlift, toes elevated 2.5 cm
• Myo reps - Tripping

Laty

• Heavy - Neutral Grip Shrug or Upper Pulley Pull Down
• mTor - Pullover with single arm
• Myo reps - Pullover on pulley

Romp Muscles

• Heavy -Seal pull-ups or Pendlay pull-ups
• mTor - Row on lower pulley with neutral grip
• Myo reps - Back shoulder machine or single arm deadlift in front squat

Biceps

• Heavy - Lifting the big axle while standing
• mTor - Single arm deadlift on positive bench (both arms at the same time)
• Myo reps - Deadlift on pulley

Weekly program

This plan is for 6 days a week. However, we will present other options below.

Monday (Push 1)

• A. Front Squat or Zercher Squat: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk.
• B. Narrow bench press or narrow floor press: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk.
• C. Single-arm press or positive single-arm press: 1-2 warm-up sets, 8-10 reps with a slow start, then 1 working set, 8-10 reps to failure (slow tempo), then maximal endurance in the stretched position.
• D. Deadlifts or machine presses: 1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 reps to failure, then max min sets, 3 reps with 15-20 second rest.

Tuesday (Stroke 1)

• A. Romanian deadlift (set with breaks) or bulk deadlift sets from mid-shin stops: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk.
• B. Single arm pullover: 1-2 warm-up sets, 8-10 reps with slow release, then 1 working set, 8-10 reps to failure (slow tempo), then maximal endurance in the stretched position.
• C. Back shoulder machine or single arm overhead pressing in the prone position:1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 reps to failure, then max min sets, 3 reps with 15-20 second rest.
• D. Big Axis Standing Deadlift: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk

Wednesday (Press 2)

• A. Military press or multi-press: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk.
• B. Goblet squat or lumberjack squat: 1-2 warm-up sets, 8-10 reps with slow lowering, then 1 working set, 8-10 reps to failure (slow tempo), then maximal endurance in the extended position.
• C. Triceps Overhead Single Arm Extension: 1-2 warm-up sets, 8-10 reps with slow lowering, then 1 working set, 8-10 reps to failure (slow tempo), then maximum endurance in the extended position.
• D. Stove deck or machine push-ups: 1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 reps to failure, then max mini-sets, 3 reps with 15-20 second rest.

Thursday (Stroke 2)

• A. Neutral grip push-up or overhead pulldown: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk.
• B. Rowing on lower pulley with neutral grip: 1-2 warm-up sets, 8-10 reps with slow lowering, then 1 working set, 8-10 reps to failure (slow tempo), then maximal endurance in the extended position.
• C. Stumbling: 1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 to failure, then max min sets, 3 reps with 15-20 second rest.
• D. Single-arm positive bench press (both arms at the same time): 1-2 warm-up sets, 8-10 reps with slow lowering, then 1 working set, 8-10 reps to failure (slow tempo), then maximum endurance in the extended position.

Friday (Pressure 3)

• A. Bench press or positive bench press: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk.
• B. Positive Bench Press: 1-2 warm-up sets, 8-10 reps with slow starts, then 1 working set, 8-10 reps to failure (slow tempo), then max endurance in the stretched position.
• C. Pre-kicking: 1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 reps to failure, then max min sets, 3 reps with 15-20 second rest.
• D. Triceps Pulley Squeeze: 1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 reps to failure, then max minisets, 3 reps with 15-20 second pause.

Saturday (Deadlift 3)

• A. Seal pull-ups or Pendlay pull-ups: 2-3 warm-up sets, 4-6 reps, then 1 working set with breaks or bulk.
• B. Romanian Deadlift (rested series) or Bulk Deadlift series from mid-shin stops: 1-2 warm-up series, 8-10 reps with slow start, then 1 working series, 8-10 reps to failure (slow tempo), then maximal endurance in extended position.
• C. Pullover on pulley: 1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 reps to failure, then max min sets, 3 reps with 15-20 second rest.
• D. Biceps deadlift on the pulley: 1-2 warm-up sets, 10-12 reps, then 1 working set, 10-12 reps to failure, then max minisets, 3 reps with 15-20 seconds rest.

How to practice warm-up series

You will practice 1-3 preparatory sets for each exercise, in which you will gradually add weight. I would choose 3 for the heavy exercises, 1-2 for the rest. If you are very strong, you will need more sets (feel free to do 4-6).

Don't overdo it. Remember, we want to avoid too much volume of work, and cortisol build up. For most exercises, 2 warm-up sets will be enough.

DO NOT use special methods for warm-up sets. Use the same number of reps for warm-up sets as you do for work sets. The first one will be easy, say 60% effort, the last one will be harder, say 80%.

• For mTOR series: practice 8-10 reps with a slow eccentric portion, but skip the isometric hold at the end. Once again, the first series will be easy, the second harder, but not to the max.
• For the myo series: don't do mini-series with a break. Practice 2 regular sets and 10-12 reps.

And if I can't train 6 times a week?

I recommend 6x. This will yield maximum results. The workouts are 30-40 minutes, so they should fit into your calendar. However, if you can't, try the following options.

5 Days per week

Week 1

• Monday: Pressure 1
• Tuesday: Stroke 1
• Wednesday: Push 2
• Thursday: Off
• Friday: Stroke 2
• Saturday: Push 3
• Sunday: Free

Week 2

• Monday: Pull 3
• Tuesday: Push 1
• Wednesday: Stroke 1
• Thursday: Free time
• Friday: Pressure 2
• Saturday: Deadlift 2
• Sunday: Free

4 Days per week

Week 1

• Monday: Pressure 1
• Tuesday: Thrust 1
• Wednesday: Off
• Thursday: Pressure 2
• Friday: Free time
• Saturday: Stroke 2
• Sunday: Free

Week 2

• Monday: Pressure 3
• Tuesday: Deadlift 3
• Wednesday: Off
• Thursday: Pressure 1
• Friday: Free
• Saturday: Stroke 1
• Sunday: Free

If you can't workout even 4 times a week, this workout is not for you.

What about abs, calves and forearms?

Adding more exercises to this program is dangerous. However, these three areas shouldn't do anything to you because they are trained with light exercises that don't have much effect on recovery. The problem comes when you start adding too much.

Let me make it simple for you. You can add ONE exercise to each workout for either your abs, or calves, or forearms. That's the limit. You can change this bonus muscle group in each workout.

• Day 1 and 4: Extra calf exercise
• Day 2 and 5: Extra abdominal exercise
• Day 3 and 6: Extra forearm exercise

For this group, I prefer the technique to activate mTor or myo reps, but you can also use a higher rep count.

Can I add weight bearing?

This is a very powerful and modifiable tool. It can help you with a variety of things, but it is also very challenging. I don't prohibit weight bearing because it is simply effective, but there is a limit to when it will hold you back from progressing.

Remember, you can add one bonus exercise to each workout. That can be carrying. But since it's significantly more demanding than a single calf exercise, you're only allowed to carry the weight once or twice a week. And I recommend not adding it to your Press 1 or Deadlift 1 workout, as there are already heavy squats and deadlifts.

I recommend the farmer's walk and the Zecher carry. But I also put sled pushing in this category. How much should you be doing? It depends on what your goal is.

• For volume and strength: Heavy carries at the beginning of your workout. It will be a good activation. The sets will last 10-15 seconds and I recommend a maximum of 4 sets, 1 or 2 will be very heavy and 2 or 3 will be preparatory where you gradually add.
• For weight loss: light weight bearing at the end of the workout. That way you won't get tired for the other exercises. The sets will last 45-60 seconds. Give 3-4 sets also with the same, medium weight. If you are in shape, a 1:1 work:rest ratio will be optimal.

What about cardio?

Can you do cardio with this program? Of course! The type is up to you.

Some people are better suited to sprints without lactate washout (9-12 second sprint and 60-90 second pause), others are better suited to longer intervals. Still other people are better suited to steady efforts at a lower intensity.

Choose the cardio that suits you. If it stresses you out, you made the wrong choice, and you'll probably make more cortisol as a result. The amount of work will depend on the type of cardio. The rule is clear. Exercise enough to lose weight, but not so much that you make too much cortisol.

• Sprints without lactate washout: do not exceed 12 minutes, or 6-8 sprints with active breaks.
• Work with lactate flush: Do not exceed 16 minutes, or 6-8 intervals of 30-60 seconds long with active breaks.
• Steady low-intensity cardio: Do not exceed 30 minutes at a heart rate of approximately 120 bpm.

Increase the amount of cardio gradually. If you start with the maximum length and 6 times per week, you will have nowhere to add on when you stop losing weight.

I would start 2x a week and watch what it does to your recovery and progress in the gym. Only add when those two variables don't suffer from cardio.

A little something on weight loss

This is a good program for weight loss even without cardio. High volume work is a big mistake even in weight loss. I get it. You want to lose weight, so it's logical to do a lot of work. Sounds logical.

The problem is that it will lead to a very high cortisol response. Its two main functions are to raise blood sugar and mobilize stored fat.

In a diet, you eat less. It takes away your energy and puts you in a caloric deficit. So you have to mobilize more stored energy to function normally. Also, it will cause higher cortisol production. And that will make it harder for you to maintain muscle in your diet and almost impossible to add new mass.

With this program, you will keep cortisol low, thus keeping more muscle on you. And if you take in enough protein, you might add some mass with the diet as well.

So if you want really lean mass, you can add cardio to this program. It may not be as impressive overall as most people think, but it positively affects how your body deals with stored fat.

Expectations

This program has consistently delivered results for natural athletes with average (or below average) genetics for me. However, it will only work if you are able to put in the effort described in this article.

The small number of sets means you will have to go to the edge of your limits to make your efforts count for anything. Those who can do this are surprised time and time again at the results they achieve with this training.

Support your performance with quality supplementation!

In our shop you can choose from a lot of proteins, gainers, amino acids(bcaa, glutamine, ...), vitamins and minerals, creatines,fat burners and much more. So don't hesitate and step it up a notch!

Source: www.t-nation.com - The Best Damn Workout Plan for Natural Lifters, Part 2
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