Natural Weightlifting

[DonaldDuck]

Hello community,
I am a 20 year old male who has done roughly 2 cycles in his past both being dbol/test e cycles. However, I am veering away from steroids till I am about 23 due to the long term effects of taking them while I am young. With that being said, I am looking for a great natural workout routine. I am in a military branch so I workout in the mornings everyday of the week and these workouts vary. I would like to workout 5 days a week but I know naturally more rest is better for an individual. Should I combine muscle parts ( e.g. chest and tris or back and bis)? What should my split look like as well as how many reps/sets per week or workout on that body part. Thank you very much to everyone who replies to this thread.

I am 6'1 205 pounds. Looking to pack on muscle. My diet is on point.

 

[DonaldDuck]

anyone bros?

 

[ruckin]

Full body 3x per week.

You can thank me later




Seriously though, do full body 3x/week and try to control your excitement.

 

[Ozzy619]

Your workouts should always be changing and evolving. Find a few routines you like and cycle through them to fit your needs. You can start with full body, transition into ppl and then go from there. I would recommend lift heavy if you want to pack on muscle then switch into a higher volume to cut up.

 

[DonaldDuck]

3x full body workouts? you sure bro?? lol I am trying to pack on muscle. I have a lot of lean muscle right now. Low BF

 

[ruckin]

3x full body workouts? you sure bro?? lol I am trying to pack on muscle. I have a lot of lean muscle right now. Low BF

100% sure bro. I started doing it that way a couple years ago and I'll never go back to another style of training (I have yet to start using gear by the way). The gains I've made compared to when I used to do shitty splits are not even in the same ball park. Some might argue for an upper/lower split, but in my personal experience, full body beats out even upper/lower by a noticeable margin.

Drug free lifters make better gains when leaning more towards higher frequency/lower volume, compared to the lower frequency/higher volume style of training that most enhanced guys do. Obviously things are different when drugs are entered into the equation.

 

[MrRippedZilla]

These are pretty basic guidelines for training as a natural with the goal of building muscle:
- Hit each muscle group 2xweek
- 40-60 reps per muscle group

Full body workouts are fine for beginners, but beyond that your going to struggle to maximise your results with the relatively low volume per muscle group.

Since you want to hit each muscle group 2x week - splits like a basic upper/lower, or chest/tris/front & lat delts - back/bis/rear delts - legs & core.
Other variations on these work as well.

In terms of rep ranges, I'm a big believer in muscle fibre type training based on my experience but realise that some aren't so I wont go too into it.
So a general rule would be to use both high & low reps (8-15). For example, you could do 2 sets of 8-10 followed by a final set of 12-15 since for the last set you'll be too fatigued too lift "heavy" anyway.

Hope this helps

 

[ruckin]

Full body workouts are fine for beginners, but beyond that your going to struggle to maximise your results with the relatively low volume per muscle group.

I'm assuming this was somewhat directed at me. I agree with most of what you said, but the part I quoted is absurd. I'm personally up to a 320 bench press (touching my chest and no bounce, for the record) from doing full body training. Not to toot my own horn, but I don't think anyone will try to argue that I'm a "beginner."

Again I'm not saying that full body is the only way to get big and strong, but to say it's only for beginners is just silly.

 

[MrRippedZilla]

IME I just don't see full body workouts being optimal for most people in terms of growth due to the limited volume per group.
I'm not saying it doesn't work, I simply don't think it's the most efficient way to go for maximum results.

The scientific consensus, for what it's worth, seems to be what I prescribed above - each group 2x week with 40-60 reps within the 8-15 rep range.
Though this can be achieved through full body workouts - the sessions would be very long.

The frequency vs volume thing are 2 sides of the same coin - the key factor for naturals being NOT to have both high frequency & volume.
Incidently, the key to growth is actually intensity - progressively increasing the weight used for the selected rep range.

 

[hotdog23]

IME I just don't see full body workouts being optimal for most people in terms of growth due to the limited volume per group.
I'm not saying it doesn't work, I simply don't think it's the most efficient way to go for maximum results.

The scientific consensus, for what it's worth, seems to be what I prescribed above - each group 2x week with 40-60 reps within the 8-15 rep range.
Though this can be achieved through full body workouts - the sessions would be very long.

The frequency vs volume thing are 2 sides of the same coin - the key factor for naturals being NOT to have both high frequency & volume.
Incidently, the key to growth is actually intensity - progressively increasing the weight used for the selected rep range.

Full body just has to be carefully planned and executed. I loved HST as a natty
@DonaldDuck check out HST

I may to this EOD when I go natty

Workout A -posterior chain/back

DL
10x2
5x2
3x3

Pull-up/ pull down x 6 sets
V-bar or barbell row x 6 sets
Some curls x3

Workout B - squat/press

Squat (front if u can do it)
10x2
8x2
5x2

Bench press / dips - 6 sets
OHP or high incline pres- 6 sets

Triceps x3 if
A off B off A off B off...... Add extra off day when needed.

Focus on a very slow proggression of either weight, volume, or intensity. Decondition at least every 12 week with 11 days completely off and start back LIGHT, LOW VOLUME, LOW INTENSITY. Slowly work up and past previous "cycles" best efforts

Stay healthy