The Official Natty Thread - No Gear Talk - Moderated

[Xndndn]

I sleep from 4-5 hours a night max. And sleep on my work break for 45min a day. But here's the flip, if I sleep 7+ I wake up feeling like chit. Confusing

Someone asked for my chest workout.

Nothing amazing bro

Just db and bb incline decline flat and clean

Then I do twice a week of no weights and just core training which involves a lot of press ups. Definitely helps the chest build

[LossyGains]

lol

it's crazy but I do fine and 3-5 hrs a night and have for years, no idea how I even function and I train every day.

Holy chit you are truly a monster. Xndndn too^. Yes I'm gel. If I don't get 7+ hours I'm in bad shape, and I prefer 8-9 hours.

Have to say though, if I get 3 or less I feel like god for most of the day srs. My filter comes off and I turn into an extrovert that can't shut up lol. Next day is hell though.


Also inn on this thread.

[RealityKings]

agree, never got 10 hours on the reg but whole life always had better sleep habits than most ppl it seems and make priority of getting my sleep in, most nights I get like 6 hours which does me fine

I could probably sleep for a solid 18 hours if I didn't have commitments.
Hnnnng Sleep.

[UnclRuckus]

I used to sleep like 4-5 hours per night, on the weekends if I didnt set an alarm I could easily sleep for 11-12 hours just for my body to catch up. Started sleeping 8 hours per night regularly and after a few weeks I cant sleep more than 8-9 hours max, then I wake up. If you can sleep for rly long you're probably suffering from sleep deprivation brahs srs, you might not think about it but I feel so much more energized now that my sleeping habits are better. Never feel overtrained either, but then again I'm dyel and lift baby weights so that could be why.

Really though, get more sleep guys. It's worth it. It'll take a while for your body to catch up on your sleep debt but after that you'll feel so much better, at least I did.

[flexnation]

Same here, makes me a lot more excited to get in to my workout. Overall enjoyment has gone up significantly since I cut from 6/7 days to 3/4 days.

Have you noticed a decrease in hypertrophy or strength gains since you cut down?

Im actually thinking about doing the opposite and jump on that PPL 6x a week during the summer. Don't usually do anything during the day so what else am i gonna do? TFW you can't swim so no rafting or doing anything that involves water crew.

[JDizleSwoleizle]

lol

it's crazy but I do fine and 3-5 hrs a night and have for years, no idea how I even function and I train every day.

Damn, I feel like I would be so much more productive if my body could handle this. Jelly.

fukk all u ****gits. i can barely sleep. all the sleeping pills and energy drinks and messed up sleep scheduale for college has fukked up my sleep for sure. fukk brahs. not gonna make it

Go NC on all that stuff for a while. Focus on at least trying to go to sleep and wake up at the same time. Also make sure your room is very dark and quiet. Google sleep tips for more stuff. I even trying to dial in my steeping recently too.

[Muzzlrpress]

Lack of sleep doesn't seem to effect me nearly as much as lack of calories. I can lift through a few days of bad sleep, but a few days of low cals and I die.

[brahskimoseph]

Nobody should regularly do singles.

they do have their purposes, especially in the oly lift. I found that once I got used to it, I could go up to within 98 percent of my max every day of the week, but eventually I got kinda burnt out. If I wasn't natty I feel like you could make hyooge gains doing that chit, and people definitely do.

On olympic lifts, I stand by singles are a very legit form of lifting. Doing 10+ singles at 90%+ of your max is a great way to build power in those lifts

[Luc1fer]

Have you noticed a decrease in hypertrophy or strength gains since you cut down?

Im actually thinking about doing the opposite and jump on that PPL 6x a week during the summer. Don't usually do anything during the day so what else am i gonna do? TFW you can't swim so no rafting or doing anything that involves water crew.

No, I didn't which was one of the points I mentioned earlier in the thread. I was just exhausted and felt overtrained after years of 6x, and wanted a better balance even if it cost me muscle. So it was a bonus really when I didn't notice any difference.

That said, it was around the time I had changed my goals from "getting bigger" to getting leaner and building a more athletic physique. Maintaining a lot of muscle mass natty is just super hard work and the cost benefit just isn't there.

My biggest problem was psychological. It's tough to consciously cut mass when you've been driven for years and put in so much hard work and sacrifice to gain it. The old sunk cost fallacy.

Also I should note that I was pretty much training each body part 1.5 - 2x per week. So I cut back to 1x. That was probably the main factor. 1x is enough.

[wrassler45]

Mainly squat and deadlift. I think my bench is decent for my bw (I've done 250x1 at 155). Thanks brah will definitely look into it but isn't smolov a peaking routine for competition and not an actual PL program for long term progress? Also you think I'm at a level where I can run it and see gains? Isn't that for advanced lifters? Feel like my squat is only slightly above beginner level atm.

somlov is for anyone that is attempting to raise their squat up. As long as you squat correctly and have a decent base of strength it shouldn't be a problem

[TeamNoChest]

INNNN 1yr of serious natty lifting checking in..went from 120 to 180 and stayed same bf.subbed to thread

[guyver79]

No, I didn't which was one of the points I mentioned earlier in the thread. I was just exhausted and felt overtrained after years of 6x, and wanted a better balance even if it cost me muscle. So it was a bonus really when I didn't notice any difference.

That said, it was around the time I had changed my goals from "getting bigger" to getting leaner and building a more athletic physique. Maintaining a lot of muscle mass natty is just super hard work and the cost benefit just isn't there.

My biggest problem was psychological. It's tough to consciously cut mass when you've been driven for years and put in so much hard work and sacrifice to gain it. The old sunk cost fallacy.

Also I should note that I was pretty much training each body part 1.5 - 2x per week. So I cut back to 1x. That was probably the main factor. 1x is enough.

^^^This!

My goal now is to have a lean muscular physique, looking back I've totally over done the perma dreamer bulk.

I've never liked the whole pretty boy nice abs aesthetic thing, I always wanted to look like yates!

In fact I didn't weigh myself for years because I'd got in a bad habit of chasing gaining weight, I was convinced I'd dropped below 200lb weighed myself the other week for the first time in ages fully clothed in the evening btw, I was nearly 230lb!

A ripped to the tits fit healthy 180lb is my goal now!

Pissening deltoid by the way brah'!

[Luc1fer]

^^^This!

My goal now is to have a lean muscular physique, looking back I've totally over done the perma dreamer bulk.

I've never liked the whole pretty boy nice abs aesthetic thing, I always wanted to look like yates!

In fact I didn't weigh myself for years because I'd got in a bad habit of chasing gaining weight, I was convinced I'd dropped below 200lb weighed myself the other week for the first time in ages fully clothed in the evening btw, I was nearly 230lb!

A ripped to the tits fit healthy 180lb is my goal now!

Pissening deltoid by the way brah'!

Ye, I was in that delusional state for a long time where I thought bigger was better, hell I even thought that bigger was more attractive. The only demographic that bigger and higher bf is more attractive to is teenage guys and meatheads.

Here's the full pic (around 10months back):

[lakatosandrei]

Ye, I was in that delusional state for a long time where I thought bigger was better, hell I even thought that bigger was more attractive. The only demographic that bigger and higher bf is more attractive to is teenage guys and meatheads.

Here's the full pic (around 10months back):

Damn, mirin hard. I'm on a bro split similar to Max-OT (only 4-6 rep range on almost all exercises, got as high as 8) and I seem to enjoy it more. I can only lift 5 times a week and it seems to work well (I'm on a cut and my strength is going up on 1 bodypart a day). My question is, do you think I should try a PPL done 5 times a week on the same days when I start bulking or continue with this brosplit.
My schedule:

Monday - Legs
Tuesday - Push
Wednesday - Pull
Thursday - Rest
Friday - Legs
Saturday - Push
Sunday - Rest
Monday - Pull
Tuesday - Legs
Wednesday - Push
Thursday - Rest
Friday - Pull
Saturday - Legs
Sunday - Rest
etc.

[guyver79]

Ye, I was in that delusional state for a long time where I thought bigger was better, hell I even thought that bigger was more attractive. The only demographic that bigger and higher bf is more attractive to is teenage guys and meatheads.

Here's the full pic (around 10months back):

Good job brah'!

Absolutely perfect physique, that's my goal right there;

Just the other day I told my Mrs my goal is to have veins on my abs!

Could you post diet, routine, cardio ect..

Yeah I used to go watch lots of bb shows, no way was I going to do the lighter classes, I was convinced I was one day gonna compete in the 90kg+ class fully natural! Lol.

I think the thing of being heavier, whilst I like to think I'm carrying enough muscle and I get a fair amount of comments, I think to most people alot of muscle+ fat just looks like alot of fat.

I wanna get rid of the bloated moon face and get my jawline and johnny Depp cheekbones back!

But don't get me wrong I'd still would rather look more Marcus Rhul than zyzz!

[guyver79]

Damn, mirin hard. I'm on a bro split similar to Max-OT (only 4-6 rep range on almost all exercises, got as high as 8) and I seem to enjoy it more. I can only lift 5 times a week and it seems to work well (I'm on a cut and my strength is going up on 1 bodypart a day). My question is, do you think I should try a PPL done 5 times a week on the same days when I start bulking or continue with this brosplit.
My schedule:

Monday - Legs
Tuesday - Push
Wednesday - Pull
Thursday - Rest
Friday - Legs
Saturday - Push
Sunday - Rest
Monday - Pull
Tuesday - Legs
Wednesday - Push
Thursday - Rest
Friday - Pull
Saturday - Legs
Sunday - Rest
etc.

If it's working stick with it.

My first routine was Yates's from his book warriors story, a book every bb'er should own, grew like a weed dem dere newb gainz, I then switched it over to max ot, holy chit, with in a few weeks I could see a difference, still got faint stretch marks on my bi's strength went through the roof, I think it was the increase in volume, but holy chit those low reps take their toll on your joints!

I think it's a good routine but only I you're fairly new and strength levels are low enough not to be able to do yourself too much damage.

Looking back doing low rep laterals and extensions with little to no warm ups probably wasn't the smartest.

But like I said stick with it and exhaust the routine for all the gainz you can but don't risk your joints unnecessarily don't be afraid to go a lil lighter on some movements.

[BruceW92]

speaking of sleep, just started a bulk after a cut, and its such a nice feeling waking up with at least an hour less sleep and feeling wide awake.

[Luc1fer]

Good job brah'!

Absolutely perfect physique, that's my goal right there;

Just the other day I told my Mrs my goal is to have veins on my abs!

Could you post diet, routine, cardio ect..

Yeah I used to go watch lots of bb shows, no way was I going to do the lighter classes, I was convinced I was one day gonna compete in the 90kg+ class fully natural! Lol.

I think the thing of being heavier, whilst I like to think I'm carrying enough muscle and I get a fair amount of comments, I think to most people alot of muscle+ fat just looks like alot of fat.

I wanna get rid of the bloated moon face and get my jawline and johnny Depp cheekbones back!

But don't get me wrong I'd still would rather look more Marcus Rhul than zyzz!

Thanks, I'll post more info later but my routine has always been PPL. Back/bis, chest/tris/shoulders, legs. I'll sometimes split out a muscle group if I want to work on it or if I have time, but I'll avoid doing two consecutive days of Pull for instance.

[jackm7]

Alright brahs, help me out.

Lifted for like 6 months doing SS, got to around 90kg bench, 135kg squat, 130kg deadlift. Was also fat so couldn't even tell if I made any muscle gains, but I don't think I did, SS is **** for hypertrophy. Then I stopped lifting for like a year.
Looking to get back into it now that I'm leaner, only goal being hypertrophy (I know strength and size go hand in hand but surely you can prioritise size).

What would be the best routine?

[guyver79]

Thanks, I'll post more info later but my routine has always been PPL. Back/bis, chest/tris/shoulders, legs. I'll sometimes split out a muscle group if I want to work on it or if I have time, but I'll avoid doing two consecutive days of Pull for instance.

Ah cool, I've been messing about with routines for a while, sometimes bro split, sometimes p/p/l, full body, upper lower, depending on how I feel, the more I think about it the more P/P/l makes more sense, it has the right volume and frequency for a natty and less imbalances than the more abbreviated u/l full body work outs.

[mikey78910]

Tfw look like i can lift alot but actually weak as fuark

Benched x225 x3 at peak of bulk but now im scarred of attempting 225 x1 cause ive cut alot since then and dont want to fail it lol

in on weak bench crew

[TheBuffmuffin]

Fuk. Just started doing cardio for the first time a week ago.

I don't think I'm even going to change how I eat.

I've been pretty genetically gifted or so think, crazy veins and decent size for a natty. Hopefully because I'm incorporating cardio for the first time I'm able to get to my desired look at no lower than like 163

[guyver79]

In.

As I have decided to put my boxing on hold (been competeing for 15 years) I've decided I want to get strong as **** and put on about 12lbs of muscle. I was doing RPT style training before but I feel I have never used the beenfits of proper linear SS progress as I was doing so much boxing work that my strength gains were minimal.

Due to this I had 3 weeks completely off (this was forced as I had to due to my body needing a proper break) and I've just started reg parks beginner routine. I like this over SS as it is more well rounded in terms of the lifts.

I dropped my lifts by 20-40lbs and I'm working my way back up in 2.5-5lb increments each workout. I am hoping I can squat double bodyweight for reps in the next 6 months beltless. Best I have got so far is 315 x 3 but this was with a belt.

Actually when ever I mess about with full body I actually do reg parks 1951 or 52 routine but instead of 5x10 I do 3 ramped sets of 10-12.

[Celtic8Laoch]

yawn.......

Just woke up a hour ago...bad nights sleep, feel like crap, shoulders in a few hours, fears the thought of it.

[CostaDelSalford]

On the topic of sleep I only manage to get 6 hours a night, really want to start getting 8 though, always think that if I got those extra few hours in that It might help my gains more. Plus extra energy to go hard in the gym.

[TheBuffmuffin]

On the topic of sleep I only manage to get 6 hours a night, really want to start getting 8 though, always think that if I got those extra few hours in that It might help my gains more. Plus extra energy to go hard in the gym.

It really does matter mate, fuking summer classes are already wrecking me. So I'm just going to bed now at 2:15 and I want to be up by 7:30 at the latest.

Fuk. I find 7+ keeps my performance in the gym high

[TheFeels]

Slaving away for a few pounds a year but we're all gonna make it brahs

Anyone recommend a good upper lower routine for me? 5/3/1 BBB's been fantastic but I feel like a change

[jmiddleton96]

Juicy arm sesh.

16.1' fully pumped.

If I was to put on some fat I reckon I could hit 18' within 4 months

Pretty lean all year round. Leanceps





I love my training regime

6 days a week

3 day split

Super high volume.

Low weight.

Welcome to gains city.

[Celtic8Laoch]

I never have a good nights sleep, PUSH started and hour ago.

id say out of 7 days, i might have 3 where i wake up feeling good.

Right im just going to go lift now and hope the endorphin's kick in after and wake me up, its usually the case, either that or ill be on NC with everyone for the rest of the day coz ill feel like such a miserable kent.

[guyver79]

I never have a good nights sleep, PUSH started and hour ago.

Zma/melatonin/valerian tea crew.

Sleep like a baby.