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The guide for natural trainers

Der Ratgeber für natural Trainierende

In this four-part article series, I will cover everything a natural trainer should know about building muscle without using banned performance-enhancing substances.

The first thing I want to cover is what the training should look like.

I have a few friends who use steroids and I have had numerous conversations with athletes about their desire to use performance enhancing substances during the competitive season. At the end of the day, this issue is far more complex than most would think....

  • Are blood tests carried out regularly and the results discussed with an edocrinologist?
  • What are the sources of the substances used and how can you ensure they are genuine?
  • What dosages should be used and why?
  • Are there potential interactions between the individual substances used?
  • Are there potential interactions between the individual substances used and medications you need to take for health reasons?
  • What will you do if you run out of these compounds? Do you have a plan for a weaning phase?
  • When did you last have a complete blood count done? Are you sure that your health allows you to consider using performance-enhancing compounds?
  • Have you considered the psychological effects of performance-enhancing substances on you as an individual? Are you willing to openly admit their use or will you force yourself to lie to others about it?

I am not an endocrinologist and do not pretend to be one. But I can tell you that the use of performance-enhancing substances is much more complicated than simply injecting 250 mg of testo every week.

For this reason, I will not address this topic in this series of articles, but instead provide you with a framework that will help you maximize your muscle hypertrophy while keeping the training process as such as simple as possible.

This series of articles will cover other important pieces of the puzzle besides training such as recovery, supplementation and nutrition for maximizing muscle hypertrophy without pharmaceutical support.

The virtual wild west

Social media is a microcosm of endless amounts of witty quotes and generic motivational videos. You don't have to look far to find a million and one trainers wanting to tell you about their "unique systems that will get you guaranteed results".

Unfortunately, there is very rarely anything new or even "revolutionary" in the world of training and nutrition. The basics always work, but these are hard to sell because they are not sexy or exciting.

But it's important to pick the lowest hanging fruit first, isn't it? In the world of business management, this is also known as the Pareto Principle.

Pareto Principle (i.e. the "80/20 rule") - for many events, roughly 80% of the effects come from 20% of the causes.

The same can be said about training - most individuals experience 8% of their growth from a few select exercises. However, you'll typically see most try to justify additional useless volume in their programs (i.e. mass supportive training that doesn't provide enough overload to stimulate significant growth).

If you talk to most exercisers, they'll probably tell you that their biceps exploded from barbell curls - when in reality it was more likely the high volume of pull-ups with added weight they were doing at the same time that provided a much stronger growth stimulus.

Most exercisers recognize that volume is needed for growth. Supportive training is important and your overall workload will ultimately determine how much homeostatic disturbance you can generate within your body systems.

The point is that you probably already have a pretty good idea of what you CAN do - but the more important question is what you actually SHOULD do.

My aim is not to provide you with more complex information - there is already enough of that on the internet. Instead, I want to provide you with a concentrated dose of reality. This is not a discussion, but a simplification of ideologies.

This is not a scheme F program, this is not a cheap 5x5 copy and this is not your stereotypical "3x10" with 8 to 10 exercises. This is a real program for real athletes.

  • Come to the gym
  • Train hard
  • Follow the program
  • Make progress

The basics of training for natural athletes

Day 1

Exercise

Sets

Barbell Floor Press

3

7, 5, 3

Barbell Floor Press

1

20*

Barbell Z Press(https://www.youtube.com/watch?v=cbKw7rkL2wQ)

4

6

A1. Tricep press with bands overhead(https://www.youtube.com/watch?v=YburvTaTr_o)

4

AMRAP

A2. Sit-ups with additional weight on the reverse incline bench

4

AMRAP

*Note: Use 50 to 60% of the maximum weight for the first three sets. Start conservatively (50%) and work your way up progressively from week to week.

AMRAP: As many repetitions as possible (As many Repetitions as Possible)

Day 2

Exercise

Sets

Trap Bar Deadlift

3

7, 5, 3

Trap bar deadlift

1

20*

Squats

4

12

A1. Dumbbell rowing

4

12

A2. Reverse crunches

4

AMRAP

*Note: Use 50 to 60% of the maximum weight for the first three sets. Start conservatively (50%) and work your way up progressively from week to week.

Day 3

Exercise

Sets

Barbell shoulder press

3

7, 5, 3

Barbell shoulder press

1

20*

Dips (with additional weight if possible)

5

AMRAP**

A1. Bench press with close grip on the multi press

3

12

A2. Sit-ups with additional weight on the reverse incline bench

4

12-14

*Note: Use 50 to 60% of the maximum weight for the first three sets. Start conservatively (50%) and work your way up progressively from week to week.

**Note: Finish each set 1 to 2 reps before reaching muscle failure. Do not go to muscle failure

Day 4

Exercise

Sets

Front squats

3

7, 5, 3

Front squats

1

20*

Pull-ups with neutral grip (with additional weight if possible)

5

AMRAP**

A1. Leg curls

4

6-8

A2. Reverse crunches

4

AMRAP

Remember that training is only one piece of the puzzle. Everyone likes to talk about what's going on in the gym, even if progress in reality happens during the other 23 hours of the day you spend outside the sanctuary of the iron.

FAQs

Q: "What if I want to do more?"

Start by adding one extra set per week to your last superset for supportive training. If this is easy, then you can add an additional set of moderate supportive training for the basic exercises to your workout before the final superset. Day 1 would therefore consist of:

Exercise

Sets

Barbell Z Press

4

6

A1. Tricep press with bands overhead

4

AMRAP

A2. Sit-ups with additional weight on the reverse incline bench

4

12-14

About this one:

Exercise

Sets

Barbell Z Press

4

6

A1. Tricep press with bands overhead

5

AMRAP

A2. Sit-ups with additional weight on the reverse incline bench

5

12-14

And then change to this:

Exercise

Sets

Barbell Z Press

5

6

A1. Tricep press with bands overhead

5

AMRAP

A2. Sit-ups with additional weight on the reverse incline bench

5

12-14

Don't make the whole thing too complicated. You need to build a base before you overdo it and destroy yourself with 25 sets of chest training. If you're desperate to add extra training volume after your first training session, chances are your work sets weren't heavy enough. Train harder before you assume you need more volume. Stimulate instead of destroy.

Q: "How long can I use this program?"

Don't try to fix something that isn't broken. If you like the format (exercise selection, set and repetition scheme, frequency, duration, etc.) and you're making steady progress, your joints feel good, and you don't wake up in the morning after your workout feeling like you've been run over by a truck, then stick with this program.

Over time you will find that you become more and more accustomed to this program and therefore it is perfectly fine to change it slightly. Please note that I said change and not completely throw out. Use a slightly different variation of presses or squats - for example, choose Hackenschmidt squats instead of front squats or incline bench presses instead of floor presses. Small variations can make a big difference. It is not necessary to overhaul the entire system if the basic structure is solid.

Remember that small hinges move big doors.

Adherence and following the program is what counts.

I can give you everything you need, but if you decide to add a ton of extra volume to this program, I can't guarantee you'll get the same results. Sure, there is the element of customization that is necessary within a program, but unless you've tried the basic template, you won't know what you should customize.

Don't add another 12 sets for the arms or 2 supersets for the legs just because you read something about it in another article. Keep your training ADHD under control for 8 to 10 weeks. Show up at the gym, think less and work harder.

Source:https://www.muscleandstrength.com/articles/natty-lifters-guide-to-training

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