Natty Training Log

[BenjaMinMax]

Hey everyone, I'm a natural athlete with 4 years of training experience. My workout program is based on a Torso/Limbs split, training 4 times a week (T/L/Rest/T/L/Rest/Rest).

Torso:
- Wide grip lat pulldown: 2 sets
- Incline press in the machine: 2 sets
- T-bar row: 2 sets
- Pec Deck: 2 sets
- Dumbbell lateral raises: 2 sets
- Cable pullover: 2 sets
I also like to include some ab work, my favorites are cable crunches (the "prayer" setup using the lat pulldown machine) and lying leg raises on a decline bench

Limbs:
- Smith machine squat: 2 sets
- Stiff-leg deadlift: 2 sets
- Leg extensions: 2 sets
- Leg curls: 2 sets
- Hip adduction in the seated machine: 2 sets
- Recline curl: 2 sets (almost like a preacher curl, but with the bench positioned beside me rather than in front of me. This way, the shoulder joint isn’t pushed forward, and I feel my biceps much better.)
- Reverse cable curl: 2 sets
- Triceps cable extension: 3 sets

For Upper Day 2, I just swap incline press for shoulder press and do 3 sets of pec deck instead of 2.

Rest between sets is 2:30-3 minutes. All sets are in the 6-10 rep range, no drop sets or supersets, just straight sets to failure or 1 RIR. The focus is on intensity and progressive overload rather than volume, and I believe this approach is the best for a natural athlete.

What are your thoughts?

 

[buck]

If that is working for you then great.
I find diet is probably more important then training.
I trained naturally for years and made great progress on training 6 days a week, PPL hitting every thing 2x a week with high volume to failure sets in the 5-8 rep range for the first year or so then started splitting the body into more parts as the poundage i was lifting went up so i could recover from the added stress of the weights. According to my bodyfat calipers( while not exact, they are a good comparative measure) showed i put on about 40 pounds of muscle in my first 3 years. Then things slowed down a lot. And training was changed to keep slowly making gains over the years to come.

 

[birdland]

In a world where aas users have turned into full blow deug addicts or peptide addicts, props to you. By actually training and eating right you will have more success than most non naturals and be 10x healthier

 

[BenjaMinMax]

If that is working for you then great.
I find diet is probably more important then training.
I trained naturally for years and made great progress on training 6 days a week, PPL hitting every thing 2x a week with high volume to failure sets in the 5-8 rep range for the first year or so then started splitting the body into more parts as the poundage i was lifting went up so i could recover from the added stress of the weights. According to my bodyfat calipers( while not exact, they are a good comparative measure) showed i put on about 40 pounds of muscle in my first 3 years. Then things slowed down a lot. And training was changed to keep slowly making gains over the years to come.

Appreciate you sharing that, solid progress man! I guess it really comes down to finding the approach you can stick with long-term.

In a world where aas users have turned into full blow deug addicts or peptide addicts, props to you. By actually training and eating right you will have more success than most non naturals and be 10x healthier

Thanks a lot! I’m just trying to stay consistent and play the long game.