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Lifters
So how should natural lifters should train to get the best results? Basically
like this:
Frequency is King
To maximize growth, frequency is king. That not only applies to how often
you train a muscle per week, but also the number of training sessions you
do per week.
Frequency is crucial for the natural lifter because the actual training session
is the stimulus to trigger protein synthesis. In other words, the workout itself
is what puts you in anabolic mode, whereas the enhanced bodybuilder
doesn't need to use the workout as a trigger. The enhanced lifter is in
anabolic mode 24 hours a day!
So the more often you train, the more your body stays in an anabolic state
and the more muscle you'll build. But don't forget that frequency and
volume are inversely related. Remember, you can't do a high volume of
work if you have a high frequency of training when you're natural.
Frequency works better than volume. Hitting a muscle three times per week
is the optimal frequency for a natural trainee (with a low volume to
compensate for the increase in frequency). Train six days a week, doing
short, low volume workouts hitting half the body each time. That's the only
way to get the optimal frequency without the excessive cortisol release.
Pulling Muscles
Hamstrings
Back
Biceps
Pushing Muscles
Quads
Pecs
Delts
Triceps
Each push or pull workout will have 4 exercises – one per muscle group
(two for back since it's made of many different muscles).
You do three pull workouts and three push workouts three times per week,
using different exercise at every workout. While you can use any exercise
you want, when possible I like to use 2 multi-joint exercises and 1 isolation
exercise.
For example, our first hamstring workout of the week might consist of
Romanian deadlifts while the second might consist of lying leg curls. The
third hamstring workout of the week – the isolation move – might consist of
glute ham raises.
These sets are not typical warm-ups. They're done with weights close to
your working set weight, or you can even use the same weight as your
work sets but do fewer reps. Basically, your level of effort on these two sets
is about 7 out of 10.
Then you'll do one all-out work set. This will use a special
technique/method (explained below) and need to be taken to technical
failure (but don't go to the point where you need to cheat to get the weight
up). These special techniques will only be used on the third and last set of
each exercise:
Here the key is how you perform each rep. Accentuating the eccentric
(negative) and loaded stretching are the contraction types that increase
mTor activation the most. So with this method you'll do as follows:
Lower the weight over a 5-second count while tensing/flexing the target
muscle as hard as possible at all times.
Hold the full stretch position for 2 seconds per rep.
Do 6-8 reps like this, and on the last rep hold the stretch position for as
long as you can tolerate. Again, you only do one set of this special
technique/method.
The Program
This program is unconventional, at least when compared to most modern-
day plans, but how has conventional been working for you so far?
Monday – Workout A1
1. Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause
set
2. Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy
double rest/pause set
3. Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
4. Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause
set
Tuesday – Workout B1
1. Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
2. Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
3. Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
4. Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor
activation set
Wednesday – Workout A2
1. Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
2. Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one
maximum mTor activation set
3. Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double
rest/pause set
4. Preacher Curl: 2 sets of 6 and one maximum mTor activation set
Thursday – Workout B2
1. Leg Extension: 2 sets of 6 and one 6-8-10 drop set
2. Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor
activation set
3. Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out
heavy double rest/pause set
4. Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy
double rest/pause set
Friday – Workout A3
1. Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor
activation set
2. Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
3. Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor
activation set
4. Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Saturday – Workout B3
1. Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor
activation set
2. Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10
drop set
3. Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum
mTor activation set
4. Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set