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While sport training or strength training only requires hard work for 8-10 hours a week (in training), bodybuilding is a 24 hour thing. It is not limited to the 1-2 hours you spend in the gym. More than any other activity on the surface of the planet it is dependent on your nutritional and recovery habits – especially if you’re natural.
- What Is Natural Bodybuilding?
- Calorie Guidelines For Natural Bodybuilders
- Macronutrient Requirements For Natural Bodybuilders
- Micronutrients For Natural Bodybuilders
- A Quick Word on Supplements
- Training Tips For Natural Bodybuilders
- Psychological Dangers of Natural Bodybuilding
- The Final Word
- References
Natural bodybuilding is bodybuilding without using anabolic steroids, hormones, testosterone, and, in some cases, drugs such as cannabinoids and CBD. Many leagues sponsor natural bodybuilding shows, and some have different banned substances lists than others. Certain prescription medications are also prohibited in some leagues. In extreme cases, co...
Dieting for a bodybuildingshow is essentially the same, whether you’re enhanced or not. The main difference is you’ll want to allow yourself more time to lose body fat while preserving muscle, as certain drugs may speed up the cutting down phase. On that note, you’ll have to start at the very beginning: calories. You must figure out how many calori...
Once you know how many calories you need, you’ll split them between the three macronutrients — protein, carbohydrates, and fats. The general rule of thumb is to follow a high-protein, high-carbohydrate, and low-fat diet to help maintain muscle mass, provide energy for the gym, and keep total calories at a minimum. (6) As your caloric needs shift, y...
Micronutrients are the vitamins and minerals in food that help support bodily functions, from hand-eye coordination to decreasing muscle fatigue. As important as these are, bodybuilders may be deficient in a few key ones — namely, iron and Vitamin D, which help improve performance in the gym — while dieting because they tend to start cutting foods ...
Because many natural bodybuilding leagues have different banned substances lists, you should make sure any supplements you might be taking — from protein powders to fat burnersto creatine, to pre-workouts — don’t contain anything that might get you disqualified. On that note, much of the supplement advice for professional bodybuilders remains the s...
This section won’t necessarily cover what exercises to do — you’ll want to work with a certified personal trainer or coach to figure that out — but to give you an idea of how many reps you should do, how much you should rest in between sets, and more. Take these recommendations with a grain of salt as your trainer or coach may have you do something...
Gaining and losing weight is very hard — physically and mentally. You’re spending weeks perfecting a physique and anyone would be excused for feeling a little blue if something got in the way of that goal. And it’s more than just disappointment — professional bodybuilders have higher rates of binge eating, body dysmorphia, and eating disorders such...
Bodybuilding is made easier by taking certain steroids, hormones, and other substances. At the end of the day, anyone can get an award-winning physique with just their determination and a lot of time spent at the gym. Here are the main takeaways for anyone considering natural bodybuilding. 1. Make sure you hit your total caloric goals. 2. Always ke...
Hall KD. What is the required energy deficit per unit weight loss? Int J Obes (Lond). 2008 Mar;32(3):573-6. doi: 10.1038/sj.ijo.0803720. Epub 2007 Sep 11. PMID: 17848938; PMCID: PMC2376744.Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014 Feb 27;11(1):7. doi: 10.1186/1550-2783-11-7. PMID: 24571926; PMC...Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010...Hall KD. Body fat and fat-free mass inter-relationships: Forbes’s theory revisited. Br J Nutr. 2007 Jun;97(6):1059-63. doi: 10.1017/S0007114507691946. Epub 2007 Mar 19. PMID: 17367567; PMCID: PMC23...- Marc Lobliner
- Naturals - Train Each Muscle More Often and Focus on Compound Movements! This is counter-intuitive to some. You would think that since natural lifters recover less efficiently they should take more time between muscle groups.
- Naturals Should Train HARDER With Less Volume. Think Dorian Yates-type stuff (see more on Dorian Yates training here. Do less volume, use more intensity.
- Enhanced Lifters Need More Protein. You probably guessed this one. With protein synthesis sky-high, the upper-end recommendation of one gram per pound of bodyweight for naturals is thrown out the window.
- Enhanced Lifters Should Be Doing More Cardio. Steroids, in and of themselves, increase the risk of heart issues. While they will not be the cause of death, they are definitely a negative factor for heart health.
From that group, I have watched and - again, found in this live document - summarized over 100+ YouTube videos, read five books totaling over 1900 pages, and read 50+ articles all regarding the topics of bodybuilding (natty and juicy), powerlifting, weight loss/ gain, powerbuilding, strength, and hypertrophy. In the document, I've provided links or reference to the material being summarized ...
Oct 13, 2023 · When it comes to workout splits, recovery days, and training intensity, different approaches emerge based on whether one follows a natural or enhanced bodybuilding path. In this article, we aim to shed light on the contrasting concepts between natural and enhanced bodybuilding, highlighting the importance of individualized approaches and understanding the impact of external factors on training ...
Apr 11, 2019 · Phase 1: Foundation for Natural Bodybuilding. Phase 1 of the best workout routine for natural bodybuilders features three full body workouts. This phase lasts for 9 weeks. These workouts consist of the best exercise someone can do to maximize their time in the gym. As a result, they tend to be foundational movement patterns by nature.
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Download our old-school bodybuilding workout plan and nutrition guide, inspired by the golden era of bodybuilding. It’s a great way to start working towards your fitness goals. Whether you prefer having it at your fingertips on your phone or a printed copy for future use, our PDF template ensures that your workout plan is easily accessible whenever you require it.
