The topic of increasing muscle mass and strength has long been shrouded in stereotypes and myths ; many illiterate trainers literally speculate on it, selling wonderful techniques, hooking athletes on anabolic steroids.
That is why the topic of natural training is very relevant to this day, when instead of proper training , athletes are given unknown methods and put on pharmacological drugs that bring short-term results along with poor health.
Before you give the training itself for naturals and give basic recommendations on the training process, you need to have a correct idea of what natural training or, in other words, training without steroids is.
Natural training is the implementation of a training program by athletes who do not use anabolic steroids (anabolics) or pharmacological drugs (pharma).
Sometimes they say in short instead of steroids and “pharma”, just chemistry , that is, a natural athlete is an athlete who trains without “chemistry”.
An athlete who uses sports nutrition will be “natural,” that is, consider that his training takes place naturally, without chemicals, since sports nutrition is simply a biologically active food supplement that has nothing in common with “pharma” and anabolic steroids. You must clearly understand .
The natural limit of a straight man's mass: how to break through the ceiling
Training stress is the basis for the natural progression of strength and muscle performance. In this case, anabolic hormones are produced by the body itself. Another option is chemicals with a quick effect on weight gain. When the natural level of progress has reached the ceiling, the athlete is faced with a choice: continue to work in the same mode or add fire in the form of steroids.
Why you won’t be able to get pumped up quickly without chemicals.
The body is not a bottomless reserve of substances that can be pumped out on demand. The natural production of anabolic hormone, as a reaction to stress, is limited to a certain volume. This manifests itself when the limit of physiological capabilities, growth of mass and strength, is reached. But when taking anabolic substances, the growth process goes faster. Additional chemical stimulation goes through the roof. It’s possible to pump up without steroids, but not in a short time.
How to break through stagnation in the masses.
There are two ways to solve the problem.
The first method is periodization.
It has many varieties. However, the essence is the same: an athlete whose physiological limit has been reached stops or takes a step back in the training process. Thus, the muscles become weaker. With the resumption of the load, a hormonal response will occur in the body, which will break through the stagnation in the mass.
The second method is complex.
The following changes need to be made to the work:
»
duration of training – optimal time from 40 to 60 minutes; » exercises – the basis of the complex should be heavy basic exercises; » recovery – minimize other types of training (running, swimming) and establish a rest regime.
Basic exercises.
A natural person has less energy than a chemist. Hence the conclusion: it is important for an athlete to correctly distribute energy costs. Basic exercises with heavy weights for each muscle group are ideal. These include the usual “base” – squats, deadlifts and bench presses. So are a number of other exercises:
• push-ups with weights on parallel bars; • wide grip pull-ups; • various rows (barbell rows to the chin, barbell rows to the waist); • standing barbell press and other exercises.
Chemical or natural training, what to choose?
We are all free people, and everyone has the right to decide for themselves what to do, how to live, and what to accept. And naturally, if you want, you will take anabolic steroids, this is your personal choice , absolutely, just like with smoking, some people refuse smoking, other people choose it under various pretexts (self-justification).
However, before you make your choice in favor of chemical or natural training, I would like to tell you some features.
Chemical vs natural training
Chemical training (anabolic steroids)
Training on anabolic steroids is tougher, more aggressive, you are overwhelmed with energy due to the high level of testosterone in the body, recovery occurs quickly from training to training, you may not get enough sleep somewhere, overexert yourself at work, but you will still progress smoothly, you will practically not be overtrained threatens.
However, you have to pay for everything; an athlete who uses anabolic steroids pays with his health . It’s one thing when professional athletes take them, when their sport brings them a lot of money, it’s another thing when an athlete, it’s not clear where he works, with little income, decides to get hooked on steroids. While the former can afford to regularly undergo tests , have their cholesterol , etc., others cannot afford it. Not to mention, if suddenly your health deteriorates, what means will you use to treat it? Professionals who earn money will most likely cure themselves, but what about you?
In general, we have prepared a special article about what tests should be taken before, during and after a course of steroids; if you are interested, follow the link.
And of course, we can’t help but talk about conscience , to what extent your conscience allows you to take prohibited substances that help you win in sports, giving you an advantage over other competitors. How fair is it to others? Have you ever wondered? Do you really think that if you beat someone or beat someone in something while taking anabolic steroids, this is a fair victory ? Think about it, maybe your idea of what a clean, fair sport is will be turned upside down.
Training on anabolic steroids
The argument that everyone accepts it, and so will I, does not stand up to criticism: have you seen how other athletes took steroids? Why are you looking at others? When you feel bad, no one will care about you, will you be alone with your problems?
How is the training process different for a natural: basic rules
How chemists train.
Athletes on chemical anabolic steroids can afford to train to death: longer and more often. Since the concept of “overtraining” rarely applies to them. The number and variety of exercises is high. The chemist works with free weights and on machines. Changes your training plan or sticks to one for several months. Develops both slow and fast muscle fibers. It works for wear and tear because it is fueled by steroids.
How to train without steroids.
Muscle mass without pharmaceuticals for naturals does not come as quickly as with anabolic steroids for chemists. Therefore, it is important for a naturalist to adhere to the rules in the training process.
1.
Training plan.
The program is based on a gradual increase in working weights - creating stress for muscle growth. There will be progress if there is consistency in work.
2.
Training volume.
The number of exercises and approaches for a natural should not be large. The best option for beginners: 2 basic exercises for 3-4 approaches.
3.
The type of muscle fibers that are being worked.
First of all, the athlete needs to focus on the larger muscles. They can be grown without steroids, unlike slow-twitch muscles.
4.
Discipline.
A straight guy has no right to skip training. Without regular exercise, you shouldn’t expect to gain muscle mass.
On this topic:
How long and how should you train in the gym?
Nutrition, daily routine and caloric intake of a natural athlete
You can gain weight without chemicals if you adhere to the rules of the training process and push through the natural limit of muscle growth with stress. But there are a number of other important aspects that a straight man must take into account when pumping without steroids.
1. Homemade food, products.
Without following a diet, the athlete will be defeated before the start of the fight.
Muscles need to grow from something. Food is the nutritional base for muscle fibers. Easily digestible protein of animal and plant origin forms the basis of an athlete’s diet. Primary products:
» lean poultry (chicken breast, turkey); " fish; " cottage cheese; " egg white; » cereals, legumes and nuts (buckwheat, quinoa, lentils, almonds).
For a high-quality gain of muscle mass, it is important for the athlete not to exceed the daily calorie intake of meals. Excess calories, especially carbohydrates, can lead to an increase in subcutaneous fat, not just muscle.
2. Sports nutrition, supplements.
A natural without anabolic steroids, but with high-quality nutrition and a disciplined training process, only needs protein and vitamin and mineral supplements. They act as an addition to the overall race for muscle growth. Protein powder mixture can be added to smoothies. Other sports nutrition does not promote progress in muscle building.
More on the topic:
Training program for gaining muscle mass
3. Recovery, rest.
It is possible for a straight man to get pumped up without anabolic steroids, but not through daily training. Exhausting your body with exercise every day will not lead to anything good. But such work will ensure overwork. After a concentrated workout in the gym, the body needs a period of time to recover.
After hard work, muscles require rest for up to 48 hours. You can train every other day, but if the basic exercises were heavy and the working weight increased, it is better to take a break for two days. And after full recovery, return to classes.
Recommendations
- The best option is to distribute your workouts evenly so that there are equal intervals between them.
- An athlete must make the most of nighttime sleep; this is an effective way to restore testosterone. Please note that it is important to fall asleep as early as possible, and not to observe the duration of sleep in principle. If you go to bed at three in the morning and sleep until lunch, the regeneration effect will be negligible, since testosterone has not been synthesized to a normal degree.
When training without doping, you should eat heavily an hour and a half before training and close the “protein-carbohydrate window” immediately after it. After the body adapts to the load, the program needs to be changed and complicated.
And also read: How to distinguish a “chemist” from a natural person? 6 bodybuilding myths that are still believed →
Training program for a straight man
Muscle mass without farming comes after systematic training with a properly designed program. You can train maximum 3-4 times a week. Duration within one hour.
Below is an example of a training program for a natural. Each exercise is performed in 3-4 approaches, repetitions from 6 to 10. Be sure to do one to warm up before performing working approaches.
Monday (1st day)
1. Squats with a barbell; 2. Leg bending in the simulator; 3. Leg extension in the simulator; 4. Standing calf raise.
Tuesday (2nd day)
1. Bench press; 2. Dumbbell flyes lying on an inclined bench; 3. Incline dumbbell press; 4. Standing biceps curl.
Thursday (3rd day)
1. Deadlift; 2. Bent-over barbell row; 3. Weighted pull-ups; 4. French bench press.
Saturday (4th day)
1. Weighted dips; 2. Bench press; 3. Seated dumbbell press; 4. Wide grip pull-ups.
Additional recommendations and tricks
It is possible to gain weight without harm to your health; the main thing is to take into account all the components and not forget about the nuances. For example, about quality sleep. The duration of night rest for an athlete is 8-10 hours. The best time to fall asleep is from 22.00 to 24.00. During a sound and healthy sleep, the body is restored, and the muscles gain long-awaited volumes.
More on the topic:
How to keep fit at home?
To avoid injury when working with heavy weights during basic exercises, it is important to warm up and monitor your technique. In this case, weight gain should be gradual.
Athletes who have already pumped up their fitness give recommendations to beginners. For example, in order to experience clear progress in muscle growth, you need to divide your training program into microcycles: light, medium and heavy workouts.
Conclusions.
For those who say that it is impossible to get pumped up without steroids, there are many striking examples of athletes who have done something incredible with their bodies. They strictly adhere to the periodization of the training process, break through the mass ceiling using natural methods and carefully monitor their nutrition, rest, and recovery. It is in this approach that success lies in gaining muscle without chemicals.
Author: ForceMan from 03/21/2018, 01:30
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What should naturals pay attention to in their workouts?
The training of naturals, of course, differs from the training of “chemists” mainly due to the body’s regenerative abilities.
An athlete who uses anabolic steroids can not only train often, but also incorrectly, and still grow smoothly, increase muscle mass and strength (which is why, very often, advice from experienced bodybuilders on chemistry is not only pointless, but also harmful), but For naturals, such a luxury is unacceptable , improper training, frequent training will very quickly lead to overtraining, with all the ensuing negative consequences for the athlete.
However, this does not mean that naturals cannot train at full capacity , or rest for a short time, it just has its own characteristics that must be taken into account when planning the training process.
What should a straight person pay attention to in training?
Separately, I would like to say about the advice for straight people that sports portals distribute, copying each other. In their articles, they write that naturals cannot train often or train hard, but this is absolutely not true , there are simply important nuances that need to be taken into account when training.
So, we want to give you tips that will help you structure your workouts correctly, choose the load on your muscles, and the rest time between workouts when you train without using “chemicals”.
Tips for straight people: how to train correctly?
- Regardless of your level of physical fitness, you should always have microperiodization, load cycling - alternating light, medium and heavy workouts, which are set by setting the working weight (tonnage).
- You cannot work with the same working weight, you must have a progressive load , the most popular, effective way to grow muscles and strength is to increase the working weight on the barbell, not just from workout to workout, but gradually, from one microcycle to another, and only if your strength allows you to do it.
- The larger the muscle you train, the more time it takes to recover , which is why the calf muscles, fingers, and forearms can be trained every day or every other day, but the back, legs, and chest cannot be subjected to stress so often. However, the following follows from this rule (see below)
- Isolated exercises can be performed much more often than basic exercises (from powerlifting), due to the fact that they do not involve as many muscle groups during their execution, hence the recovery of the trained muscle groups occurs faster. Therefore, if the exercises, say, on the back or chest, are isolated (vertical row of a block / raise of dumbbells lying on a bench), then they can be performed more often, but if the exercise is basic (squats with a barbell on the shoulders / deadlift), then it must be performed very dosed, and always with alternating load: light/medium/heavy
- The rest between training days should be, if you train according to the fullbody principle (we recommend it to everyone), at least one day, and a maximum of 3 days .
- The rest between sets, as the latest scientific evidence suggests, contrary to the opinions of the "experts", should be sufficient for you, that is, as soon as you feel that you have rested, proceed to perform the set, usually the rest range when you are training for mass or strength is 2-5 minutes . In this matter, the main thing is not to overdo it, not to over-rest, as the muscles will “cool down” and you may get injured.
- Nutrition is the main anabolic growth factor, due to which the restoration and growth of your muscle mass and strength occurs. If you are undernourished, growth will stop, or catabolism (muscle destruction) will occur. Therefore, try to stick to your protein intake, for example, using high-quality protein, and also always have a high level of creatine phosphate (for example, using creatine supplements instead of a lot of meat). And of course, don’t forget about regular foods; in fact, we wrote a separate article about how to eat for muscle growth.
- Don’t be afraid to train powerfully, give your best in training; if the training is easy, then the weights should be light on the bar; if it’s heavy, then it should be heavy.
- Overtraining is something that many naturals are afraid of, but behind this word there is a set of factors, failure to comply with which will of course lead to overtraining, so try not to bring yourself to this state, to be brief : go to bed on time, sleep at least 8 hours, eat correctly, fractionally, and in calories, train regularly, alternate light, medium and heavy workouts
- The duration of the workout, contrary to the delusional opinion that is spreading on the Internet (no more than 1 hour), should be as long as you need to complete the training plan. Usually it is 1.5-2.5 hours , +-30 minutes, for each person individually.
- To fuel the body, we recommend, of course, if your financial capabilities allow, during, before and after training, use BCAA amino acids, protein/gainer, all this will benefit your muscles
- Do not take advice as truth from athletes who have 50cm biceps ; perhaps they have been on anabolic steroids all the time, and have no idea how to build a training process naturally (many athletes who decide to quit using steroids not only get blown away) , but they also cannot significantly pump up, simply due to ignorance of the basics of bodybuilding, since all their training experience was on “chemistry”).
