Advice All NATURAL BODYBUILDERS Should Follow

[MonStar1023]

Sniperwolf-
Totally AGREED.

 

[MonStar1023]

BUMP for natural newbies.. looking to get big.

 

[MonStar1023]

bump for newbies

Guys- should this be made a sticky?

 

[DanielBishop]

Sounds good to me.

That's pretty much the fundamentals that I've learned through trial and error, and learning from my mistakes.

 

[LeviathanX]

Hmm... I've read that list somewhere before, but where?

I agree. That is how I train, and I've made consistent progress.

 

[MonStar1023]

BUMP BUMP BUMP

For all newbies...


By the way this list was oringally posted @ WBB.com by Chris Mason..

 

[Abbaddon]

Re: All NATURALS Please Read

1) Train to failure or close to it for all sets other than warmup sets.

Very much agree here

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.

Very true but this differs from person to person, the size of the muscle group, their diet and rest habits so it will differ in time from person to person but the muscle should be fully recovered first

3) The majority of exercises should be compound exercises.

Absolutely agree

4) Do not train for more than 2 days in a row, and only for separate bodyparts on those consecutive days.

This is too much of a blanket statement. Some people can train 5 days in a row then two off, others 6 days a week even naturally it all depends upon lots of other variables including diet, rest, genetics etc.

5) Maintain proper form, and train as heavy as possible within your ideal rep range.

Bring it heavy baby.... I completely agree but the ideal rep range is a large variable from person to person

6) Limit working sets (non-warmup sets) to a maximum of 6-8 for larger bodyparts and 3-6 for smaller ones.

I believe you can go a little higher with this myself, but once again a person to person thing

7) Get plenty of sleep (8 hours for the majority people, although it can vary amongst individuals).

This is one of the most overlooked issues for both natural and gear using BBers. I personally get a minimum of 8 hrs normally with a hour or two nap later in the day. I am lucky though and have the free time to do so.

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.

This isnt exactly correct. It all depends upon a persons bodyweight and what kind of calories were talking about. I try to consume a minimum of 1.5 grams of protein per pound of my bodyweight a day. My carbs and fat intake vary depending upon whether I am trying to gain mass or cut bodyfat. I will tell you this though even when I am cutting I eat a ton.

9) Train like there is no tomorrow, maintain a positive attitude, know that you will get bigger and stronger with each session.

Mental outlook is what seperates the men from the boys

10) Do not train when ill, only resume training when you are completely recovered from the illness.

completely agree but this should also say injured. Do not train injured and let the injury completely heal before you train.

11) Take occasional unscheduled 1 week breaks. Do this infrequently, but when a plateau has been reached and seems unbreakable.

I disagree if you hit a plateau change up your routine or go back to the drawing board on your diet and rest.

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.

Disagree every part of your workout should change occasionally.

Just my .02

 

[NitroCBR]

Great post ! Thanks !

 

[Island Son]

Thanks for the list
I recognize the guidelines by trial and error, like the '1 week break' rule. Somehow a week of boozing and pigging out in Dominican made me a lot stronger
Rule 6 is out the window right now. I'm doing 5x5, usually 3 or 4 different exercises for each body section. So that's 15-20 instead of 6-8. Seems to be working so far.

 

[Exodus]

i disagree about training to failure.

that leads to a lot of overtraining for begginers.

i recomend straight sets untill they learn how this game works.

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