Vital training tips for the natural bodybuilder :
Summary
Vital training tips for the natural bodybuilder :
• 80 % of exercises should be compound movements
• Don ’ t train any muscle group more than once a week , or three times in a two week cycle if you ’ re more advanced
• Train to failure and limit assisted and negative reps
• Consistently strive to increase the weight ( without sacrificing form )
• Don ’ t exceed 10 total working sets per muscle group
• Do squats , deadlifts and bodyweight exercises ( chin-ups , wide and narrow grip dips ) regularly .
Summary
• Shorter workout durations – try keep workouts to 60 min ( max . 75 min )
• Compound exercises for maximum gains in strength and mass
• Shorter rest intervals between sets – 45-60 seconds
• Utilising the heaviest weights possible , with strict and proper form , and train to failure
ALLOW FOR ADEQUATE RECOVERY BETWEEN WORKOUTS AS PREVIOUSLY EXPLAINED : a minimum of three to four days between workouts is critical , a maximum of seven days is beneficial . I would structure the workout programme as three days in the gym , one rest day , two days in the gym , one rest day , and so on , ensuring that there is enough time between associated muscle groups to allow for recovery . For instance , while doing chest and shoulders , front delts and triceps are associated muscle groups ; when back and biceps are trained , biceps are the common muscle group .
KEEP AN EXERCISE DIARY TO KEEP TRACK OF POUNDAGES WEEK ON WEEK – when training in a finite rep range , the only real change is the weight lifted . The ideal scenario for natural lifters is not to increase the exercise duration or number of sets or reps , so the real ‘ test ’ for gains is then the amount of weight that can be lifted … with proper form ! When you feel that your muscle growth has reached a plateau , then it would indicate a need for a change in training programme – the easiest way to keep the body guessing is to reverse the order of the exercises each week :
• Week 1 – start with the most difficult exercise ( poundage exercise ), the one where you go your heaviest .
• Week 2 – end with the poundage exercise . The muscle is completely fatigued by that stage so you won ’ t be able to lift the same amount of weight , but a significant amount of weight will do so much more damage .
I HAVE COMPILED WORKOUT PROGRAMMES FOR THE THREE MAJOR BODY PARTS , NAMELY CHEST , BACK AND LEGS , WHICH INCORPORATE BASIC COMPOUND EXERCISES . BACK TO “ OLD SCHOOL ” TRAINING STYLE ON THE NEXT PAGE .
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