Natural bulking

[CAswole]

Some folks may have seen in the pct section that i am quitting AAS. I would like to hear some of your suggestions on how you feel a natural bulk versus a synthetically charged one would differ. Or would they be the same? You can include food choices and supplements here if u like.

 

[weighted chinup]

10-20% over TDEE / maintenance is what I normally suggest for drug free intermediate / advanced lifters looking to grow. Keep an eye on scale weight and make sure you aren't staying the same for too long or blowing up too fast.

Training becomes more important as a drug free lifter. Frequency and proper periodization and loading is critical to make progress past a certain point without hormones.

 

[CAswole]

10-20% over TDEE / maintenance is what I normally suggest for drug free intermediate / advanced lifters looking to grow. Keep an eye on scale weight and make sure you aren't staying the same for too long or blowing up too fast.

Training becomes more important as a drug free lifter. Frequency and proper periodization and loading is critical to make progress past a certain point without hormones.

TDEE?

 

[weighted chinup]

TDEE?

Total Daily Energy Expenditure.

So maintenance calories. The amount of food you have to eat to maintain body-weight taking into account how active you are (training, work, real life stuff, etc).

I recommend using this formula to calculate maintenance. It's the most accurate if you know how much bodyfat you're carrying or what your lean mass is.

The formula is as follows:

BMR = 370 + (9.79759519 X Lean Mass in pounds)

TDEE is calculated by multiplying your BMR by your activity multiplier from the list below:

• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

 

[CAswole]

Total Daily Energy Expenditure.

So maintenance calories. The amount of food you have to eat to maintain body-weight taking into account how active you are (training, work, real life stuff, etc).

I recommend using this formula to calculate maintenance. It's the most accurate if you know how much bodyfat you're carrying or what your lean mass is.

The formula is as follows:

BMR = 370 + (9.79759519 X Lean Mass in pounds)

TDEE is calculated by multiplying your BMR by your activity multiplier from the list below:

• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

How do u feel about training frequency and intensity? More sets and days on or more rest and days off?

 

[weighted chinup]

How do u feel about training frequency and intensity? More sets and days on or more rest and days off?

I would up frequency to at least 3x a week for muscles worked. I would take adequate days off for recovery in a single week but you won't be training and recovering, you need to take a dual factor approach to recovery. In other words, you train and build fatigue and dissipate it after accumulating a certain amount instead of training and recovering.

I like to train 6x a week.

You can do an upper / lower 6x weekly or you can do even higher frequency and structure workouts around lifts.

Do less sets in a single session for a muscle group or movement but train that movement or muscle group more frequently so even though single session lift volume might not be high, WEEKLY total volume for that lift will be quite high.

 

[CAswole]

I would up frequency to at least 3x a week for muscles worked. I would take adequate days off for recovery in a single week but you won't be training and recovering, you need to take a dual factor approach to recovery. In other words, you train and build fatigue and dissipate it after accumulating a certain amount instead of training and recovering.

I like to train 6x a week.

You can do an upper / lower 6x weekly or you can do even higher frequency and structure workouts around lifts.

Do less sets in a single session for a muscle group or movement but train that movement or muscle group more frequently so even though single session lift volume might not be high, WEEKLY total volume for that lift will be quite high.

Would it be pain to lay out an example training week? Easier if im looking at it...

 

[c_natty]

Eat 10ish% MORE kcals
Train each muscle MORE often but w/ LESS volume
Goal is to get STRONGER
Do NOT get discouraged. Keep adding weight and attack it, hard work pays off.

 

[Docd187123]

Would it be pain to lay out an example training week? Easier if im looking at it...

Here's an example straight from the man himself

Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

 

[Njb371]

I would up frequency to at least 3x a week for muscles worked. I would take adequate days off for recovery in a single week but you won't be training and recovering, you need to take a dual factor approach to recovery. In other words, you train and build fatigue and dissipate it after accumulating a certain amount instead of training and recovering.

I like to train 6x a week.

You can do an upper / lower 6x weekly or you can do even higher frequency and structure workouts around lifts.

Do less sets in a single session for a muscle group or movement but train that movement or muscle group more frequently so even though single session lift volume might not be high, WEEKLY total volume for that lift will be quite high.

This guy gave great advise. As far as the TDEE goes, use the formula to get a rough idea of how many calories you need to maintain. Once you calculate it once, you don't have to do it again. Just continue to manipulate your calories depending on your amount of weight gain/loss

 

[GeorgeForemanRules]

Bulking is a terrible way to live. A clean bulk is ok though.

Training 6x a week? Post that workout in detail, no doubt as a natty that is a terrible workout, still terrible for a drug user IMO.

 

[D-max]

Bulking is a terrible way to live. A clean bulk is ok though.

Training 6x a week? Post that workout in detail, no doubt as a natty that is a terrible workout, still terrible for a drug user IMO.

Can't resist. His 6 day a week is posted in detail, and is even linked above if you actually read a little.

As a natty, I can say I've gained more off it than any other I've tried.

For someone on gear, maybe ask @gr8whitetrukker . He'd be glad to share some of his terrible results too.[emoji6]

 

[gr8whitetrukker]

Here's an example straight from the man himself

Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

This is a great program. I never got the chance to run this as a natural. Those days have sailed. One thing i believe is for certain. YOUR GOING TO HAVE TO TRAIN TO GET STRONGER if your doing any program without drugs. You wont get the fluid retention creating that swole look like on AAS. So nonsensical workouts revolving around a mysterious pump will have you failing in record time. Plenty of naturals can be strong. Ultimately it will depend on genetics which it always does. So lets not kid ourselves here.

This program addresses everything and is truly a gem. The same principles can be taken from it and applied to any selection of exercises for any athletic driven endeavor. This is how the worlds best train. End of discussion. Strongmen, powerlifters, Bodybuilders, NFL players, olympic weight lifters, etc etc. You have to realize that the age old idea of full recovery isnt always the best way to train and introducing fatigue continuously as in everyday training is necessary past beginner gains. There isnt any body at the top of their respective sport that continues to do the same drills the same exercises the same drawups from day 1 as they are now at #1 in the world. Thats now how progression works

Bulking is a terrible way to live. A clean bulk is ok though.

Training 6x a week? Post that workout in detail, no doubt as a natty that is a terrible workout, still terrible for a drug user IMO.

 

[ruckin]

If you're really serious about your training, I can't recommend the book "practical programming for strength training" by mark rippetoe enough. I got up to a 320 bench and 405 ass to grass squat before I ever touched PEDs using the principles I learned from that book.

 

[Docd187123]

Bulking is a terrible way to live. A clean bulk is ok though.

Training 6x a week? Post that workout in detail, no doubt as a natty that is a terrible workout, still terrible for a drug user IMO.

You should probably stick to judging topics you know something about which, judging by many of your posts, is a narrow field lol

 

[gr8whitetrukker]

You should probably stick to judging topics you know something about which, judging by many of your posts, is a narrow field lol

I tried to like the guy but the more i engage him the more i realize
A. Simply just a troll
B. Has a narrow view on pretty much everything we discuss here

Id like to give him the benefit of doubt but im leaning more toward A.

 

[Docd187123]

I tried to like the guy but the more i engage him the more i realize
A. Simply just a troll
B. Has a narrow view on pretty much everything we discuss here

Id like to give him the benefit of doubt but im leaning more toward A.

You're probably right on that.

 

[Viper92]

Some folks may have seen in the pct section that i am quitting AAS. I would like to hear some of your suggestions on how you feel a natural bulk versus a synthetically charged one would differ. Or would they be the same? You can include food choices and supplements here if u like.

I am far from being an expert on training, but if you manage to get your hands on Eric Helms "The Muscle & Strength Pyramid - Training" book, I believe that you can find a lot of useful information on training and programming for natural athlètes.
He basically recommends a 6-day upper/lower split with a high frequency and cycling hypertrophy and strength, with a deload every 4 weeks or so.

It is close to the program that defined weighted chinups in his post, which I believe is really great. I have been following a program close to this one since february and have seen good gains both in terms of strength and size, without ever feeling overtrained