aware me on natty lifting (srs)

[mhong64]

what are the best methods? main focuses? i see so many conflicting opinions and different ideas. i grow little to none in size and strength. 9 months into lifting.

aware me on best ways to grow in size/strength/aesthetics/performance as a natty. in4 anyone's opinions, experiences, linked articles, anything will help.

[StrongRightArm]

[SpongeBobNoPant]

#1 - train 3 times a week, FULLBODY, on non consecutive days (never train two days in a row)

#2 - For each bodypart, do 40 - 70 reps, divided by sets of 8 - 12 reps each

#3 - Progress very slowly

This is seriously it. I have a great .pdf from an italian university with a study conducted about muscular hypertrophy. want the link?

[SpongeBobNoPant]

I'll leave it here for anyone who wants it

http://www.researchgate.net/publicat...cular_training

[carranzapz]

#1 - train 3 times a week, FULLBODY, on non consecutive days (never train two days in a row)

#2 - For each bodypart, do 40 - 70 reps, divided by sets of 8 - 12 reps each

#3 - Progress very slowly

This is seriously it. I have a great .pdf from an italian university with a study conducted about muscular hypertrophy. want the link?

Join Date: Aug 2010
Stats: 6'1", 191 lbs

[SpongeBobNoPant]

Join Date: Aug 2010
Stats: 6'1", 191 lbs

Legit weight, reasonably lean... I'm more than happy, I got complimented regularly... While you're some non-avi.

OP, that link gives seriously good information. It's not written by some juiced dude getting paid to sell a supp.

[carranzapz]

Legit weight, reasonably lean... I'm more than happy, I got complimented regularly... While you're some non-avi.

OP, that link gives seriously good information. It's not written by some juiced dude getting paid to sell a supp.

so you bench squat and deadlift the same day? and also do weighted pullups?

[SpongeBobNoPant]

so you bench squat and deadlift the same day? and also do weighted pullups?

Listen, I don't want to have an e-argument with some troll. You're free to disregard the study if you prefer to.

[carranzapz]

Listen, I don't want to have an e-argument with some troll. You're free to disregard the study if you prefer to.

will do, thanks.

[trainreqq]

Don't know much, but this is the natty limit IMO, anything bigger than this is not natty

[SpongeBobNoPant]

Don't know much, but this is the natty limit IMO, anything bigger than this is not natty

Lol he can actually gain a few more lbs natty if he starts doing smolov's

[Oburoni]

After 2 years natty lifting you are wasting your time if you still want to gain any significant size.

[wallydubois]

Steer clear of failure. You're better off doing 3x8 with your 10-rep max weight than going all out.

[SpongeBobNoPant]

After 2 years natty lifting you are wasting your time if you still want to gain any significant size.

You're not far from the truth, but instead of turning this into a "natty lifting sucks" thread, let's share good material about proper natty lifting.

[TMDUK]

#1 - train 3 times a week, FULLBODY, on non consecutive days (never train two days in a row)

#2 - For each bodypart, do 40 - 70 reps, divided by sets of 8 - 12 reps each

#3 - Progress very slowly

This is seriously it. I have a great .pdf from an italian university with a study conducted about muscular hypertrophy. want the link?

lol..

[Browsky]

By reading the abstract of the paper you proppose SpongeBobNoPant, i think you are recommending the opposite to OP.

Muscle groups should be trained 2 times weekly or more, although high volume training may benefit from higher frequencies to keep volume at any one session from becoming excessive. Low to high (~3-­15) repetitions can be utilized but most repetitions should occur in the 6-­12 range using 70-­80% of 1 repetition maximum. Roughly 40-­70 reps per muscle group per session should be performed, however higher volume may be appropriate for advanced bodybuilders.

With this being said OP...

I changed my routine 2 months and half ago and i've seen best gainz of my lifting life on this routing (2 and half years)

My split is like this.

Monday - Legs, Abs and Neck
Tuesday - Back, Shoulders and Traps
Wednesday - Chest and Arms
Thursday - Legs, Abs and Neck
Friday - Back, Shoulders and Traps
Saturday - Chest and Arms

I make 4 sets on big muscles with a 15-12-8-6 reps (increasing weight on every set), 3 sets with 15-20 reps for small ones like neck, forearms, and calves, and i train my shoulders with 4 sets of 20 to 25 reps.

Hoewever they said this kind of split is for "advanced lifters"... i'm training with a newbie and he respond quite good to it also.

Anyways you should try whatever you like and feel more comfortable with, being natty is going to be marathon, don't spect drastical changes just because you are training on a certain way; concentrate better on enjoying everyday at gym.

Those are my 2cents

[SpongeBobNoPant]

lol..

feel free to contribut brah

[SpongeBobNoPant]

By reading the abstract of the paper you proppose SpongeBobNoPant, i think you are recommending the opposite to OP.



With this being said OP...

I changed my routine 2 months and half ago and i've seen best gainz of my lifting life on this routing (2 and half years)

My split is like this.

Monday - Legs, Abs and Neck
Tuesday - Back, Shoulders and Traps
Wednesday - Chest and Arms
Thursday - Legs, Abs and Neck
Friday - Back, Shoulders and Traps
Saturday - Chest and Arms

Hoewever they said this kind of split is for "advanced lifters"... i'm training with a newbie and he respond quite good to it also.

Anyways you should try whatever you like and feel more comfortable with, being natty is going to be marathon, don't spect drastical changes just because you are training on a certain way; concentrate better on enjoying everyday at gym.

Those are my 2cents

Not at all brah:

- 3 FB workouts a week "2 times a week or more for each muscle group"

- 40 to 70 reps per muscle group - exactly what I said. How many of us are "advanced bodybuilders", honestly?

[kahri]

just eat big count your calories and lift heavy and not like a bitch

[SpongeBobNoPant]

just eat big count your calories and lift heavy and not like a bitch

probably more right then wrong brah lol will rep when off R/C

[Poptartgainz]

Focus on doing heavy compound movements like the squat, deadlift, bench press, press, and row. I would do all my compounds in the 4-6 rep range but you can bump it up to 8 if you're more size oriented.

Hope that helps op!

[Browsky]

Not at all brah:

- 40 to 70 reps per muscle group - exactly what I said. How many of us are "advanced bodybuilders", honestly?

The question here would be, how does the academic researcher conceive and messure someone as an "advanced bodybuilders"; i consider myself and advanced bodybuilder from my point of view, but i might be wrong.

But as i say, as a natty lifter you should focus more on enjoying your time at gym and let the gains come as a side effect of enjoying hittin' dem weights. Discipline is everything.

[SpongeBobNoPant]

The question here would be, how does the academic researcher conceive and messure someone as an "advanced bodybuilders"; i consider myself and advanced bodybuilder from my point of view, but i might be wrong.

But as i say, as a natty lifter you should focus more on enjoying your time at gym and let the gains come as a side effect of enjoying hittin' dem weights. Discipline is everything.

I can agree with that. Too many people here obsess over gains.

[MetalHead6]

what are the best methods? main focuses? i see so many conflicting opinions and different ideas. i grow little to none in size and strength. 9 months into lifting.

aware me on best ways to grow in size/strength/aesthetics/performance as a natty. in4 anyone's opinions, experiences, linked articles, anything will help.

If you have been lifting 9 months and have barely grown in size and strength then A) You need to eat in a surplus B) Lift heavier than you probably are C) Do compound lifts and get on a solid program D) Lift consistently.

[YourIHero]

LMAO @ natty lifting

[GimpManlet]

First of all, if you didn't get any bigger or stronger after 9 months, something is wrong. Most likely a nutrition deficiency, since as a beginner you can have a horrible routine and it should still get results.

Everyone's different. Many people say for a beginner, full body 3x a week is optimal. Maybe this is because as you start out, your body doesn't have the capability to produce meaningful growth hormone on upper body day, and you must rely on the big leg muscles to get in an anabolic state.

If you have some starting size and strength (e.g. from other sports) it's possible that you just don't push yourself enough to get stronger. You should keep a log, and bump up the weight or reps EVERY workout, so you make sure you push yourself. When you fail the prescribed weight/sets/reps, reset to the programming for 4 weeks earlier and build it up again.

For example, I do 5 sets of each exercise. I started OHP with 40kg for 5x5. The next workout I did 5 sets of 5,6,5,5,5 reps with the same weight. Next 5,6,6,5,5, and so on until I hit 5x8, then I increase the weight and restart at 5x5. This way you are certain you do not understress your muscles, you work out at a good stress level below failure most of the time, and you get the satisfaction from seeing in your log that you burst through last month's plateau after resetting. It works for me, both physically and psychologically. Most programs have similar progression schemes, because that just works.

[Peacenukka1129]

Don't know much, but this is the natty limit IMO, anything bigger than this is not natty

William Dafoe in the next spiderman?

[ShredKunt]

Natty brah here. I've been seriously lifting for about 8 months now. Arms went from 15 to 16.5 inches (Flexed).

Really, all you need to know is:

1) Diet is the most important...you won't grow without enough food. (Myfitnesspal for food tracker) Progress on calories slowly for lean bulk. Add 100 calories each week and check your progress...add more if you need. Count your macros and find a split that works for you. Mine currently is 40% P/35% C/25% F. Try to keep fat to at least 20%. If you're trying to build a lot of muscle I suggest raising fat as well.

2) Lift heavy with compound movements. I usually do 15,12,10,8 you can do 12,10,8,6 if you want as well. If you go lower like 4-6 it's good for strength building.

3) Make sure to perform full contractions and squeeze at the height of the lift for each muscle you work out.

4) I work out 5 days/wk usually 1hr to and hour and a half for each day.

my split is:

Day 1: Chest/Abs
Day 2: Back/Abs
Day 3: Rest Day
Day 4: Shoulders/Abs
Day 5: Legs
Day 6: Arms/Abs
Day 7: Rest Day

You don't have to do tons of abs like me...I just do it because It seems to be working for me and I have the time as well.

You just gotta stay dedicated man...I've made some pretty big sacrifices to stay completely dedicated to the diet/gym. The results have been amazing. I'm about a month and a half into my cut. Lost about 1.5% BF so far. It's a really slow cut.

Good Luck Brah and don't worry you'll make it!

[SpongeBobNoPant]

LMAO @ natty lifting

You don't get to look like a freak, but you can get good looking enough to turn heads around and get daily compliments. Just don't expect to look like a walking erect penis.

[hausbaws]

nutrition OP, so many *******s want to waste time trying to master training with chit diets. you wouldn't believe how much you have to eat to gain naturally brah. Eat till you feel like you're gonna puke with clean food low fat, complex carbs, clean protons, use shakes minimally. Do that and lift 5x week two body parts/day to failure. you'll grow.