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MonStar1023
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All NATURALS Please Read
I am curious what you all think of this list of laws/rules that every natural bodybuilder should abide by for the most part... not completely follow every rule to the dot but just abide by them for the most part. This list was recently posted on WannaBeBig.com and I figured that the Elite natural members deserve to check it out.
1) Train to failure or close to it for all sets other than warmup sets.
2) Allow for full recovery between workouts for each bodypart... not follow the timeline rule (36-48 hours).. be sure each muscle group is COMPLETELY recovered.
3) The majority of exercises should be compound exercises.
4) Do not train for more than 2 days in a row, and only for separate bodyparts on those consecutive days.
5) Maintain proper form, and train as heavy as possible within your ideal rep range.
6) Limit working sets (non-warmup sets) to a maximum of 6-8 for larger bodyparts and 3-6 for smaller ones.
7) Get plenty of sleep (8 hours for the majority people, although it can vary amongst individuals).
8) Determine your maintenance level for caloric consumption. Then, take that
figure and add 2-300 cals to it. Consume this amount of food until your muscular
gains slow, then bump another 2-300 cals. If you notice excessive fat buildup, reduce cals by 2-300 until this stops. Then, continue to train until stagnation, and
add 2-300 calories. This will allow for as continuous of gains as possible with a minimum of fat buildup.
9) Train like there is no tomorrow, maintain a positive attitude, know that you will get bigger and stronger with each session.
10) Do not train when ill, only resume training when you are completely recovered from the illness.
11) Take occasional unscheduled 1 week breaks. Do this infrequently, but when a plateau has been reached and seems unbreakable.
12) Pick a "base" exercise for each bodypart and use that exercise for every session for that bodypart (i.e. bench for chest, squats for legs etc.). Use your 2nd exercise as a variable exercise to maintain a psychological edge to your training (you can switch this exercise around at will). The base exercise will allow for a meaningful marker of your progress.
I am curious what you all think of this list of laws/rules that every natural bodybuilder should abide by for the most part... not completely follow every rule to the dot but just abide by them for the most part. This list was recently posted on WannaBeBig.com and I figured that the Elite natural members deserve to check it out.
1) Train to failure or close to it for all sets other than warmup sets.
2) Allow for full recovery between workouts for each bodypart... not follow the timeline rule (36-48 hours).. be sure each muscle group is COMPLETELY recovered.
3) The majority of exercises should be compound exercises.
4) Do not train for more than 2 days in a row, and only for separate bodyparts on those consecutive days.
5) Maintain proper form, and train as heavy as possible within your ideal rep range.
6) Limit working sets (non-warmup sets) to a maximum of 6-8 for larger bodyparts and 3-6 for smaller ones.
7) Get plenty of sleep (8 hours for the majority people, although it can vary amongst individuals).
8) Determine your maintenance level for caloric consumption. Then, take that
figure and add 2-300 cals to it. Consume this amount of food until your muscular
gains slow, then bump another 2-300 cals. If you notice excessive fat buildup, reduce cals by 2-300 until this stops. Then, continue to train until stagnation, and
add 2-300 calories. This will allow for as continuous of gains as possible with a minimum of fat buildup.
9) Train like there is no tomorrow, maintain a positive attitude, know that you will get bigger and stronger with each session.
10) Do not train when ill, only resume training when you are completely recovered from the illness.
11) Take occasional unscheduled 1 week breaks. Do this infrequently, but when a plateau has been reached and seems unbreakable.
12) Pick a "base" exercise for each bodypart and use that exercise for every session for that bodypart (i.e. bench for chest, squats for legs etc.). Use your 2nd exercise as a variable exercise to maintain a psychological edge to your training (you can switch this exercise around at will). The base exercise will allow for a meaningful marker of your progress.
