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  • Levi Webb

Best Training Routine For Natural Lifters

We all have idols, when I was growing up it was Arnold Schwarzenegger, Sylvester Stallone & Ivan Drago from Rocky, if it wasn't for those guys I might not have gotten in to bodybuilding.



So it may be tempting then to follow in our idols footsteps, head over to google and download 8x Mr Olympia Arnold Schwarzenegger's training program and start cracking away only to burn out half way through each session thinking "Wtf these guys had some crazy endurance!"


Ive been there, I gave Arnold's blueprint to mass a try, along with Jay Cutler's high volume style training and none of them worked!

Here's why...... As a natural lifter you can't keep pace with such high volume, the guys that are enhanced are constantly anabolic, a natural lifter just needs to trigger protein synthesis and then stop.



Doing more sets after this point is futile, you will tire yourself out, take much longer to recover and probably end up missing future sessions because you're still fatigued!

Its about training smart, frequency & intensity is king for natural lifters, hitting each body part 2-3 times per week with low volume is the sweet spot.




This is especially difficult to stick to when your passion is training but honestly the best results I've ever gotten was using this training principle.


What You Need to Know!


1. Biggest mistake natural lifters make is doing too much volume. You need to trigger protein synthesis and then stop!


2. Frequency is king! Hitting each muscle three times per week is optimal for natties.


3. The key to growth is having a big disparity between protein synthesis & protein breakdown, the more volume you do the more protein you break down.


4. The best split for the natural lifter is the push/pull split, it's both physically and psychologically beneficial.


Here's How it Looks

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

Romanian Deadlift:  2 sets of 6 and one all-out heavy double rest/pause set

Pronated Lat Pulldown or Pull-Up:  2 sets of 6 and one all-out heavy double rest/pause set

Bent-Over Lateral:  2 sets of 8 and one 6-8-10 drop set

Standing Barbell Curl:  2 sets of 6 and one all-out heavy double rest/pause set



Tuesday

Front Squat:  2 sets of 6 and one all-out heavy double rest/pause set

Bench Press:  2 sets of 6 and one all-out heavy double rest/pause set

Dumbbell Lateral Raise:  2 sets of 6 and one 6-8-10 drop set

Lying Dumbbell Triceps Extension:  2 sets of 6 and one maximum mTor activation set



Wednesday

Lying Leg Curl:  2 sets of 6 and one 6-8-10 drop set

Straight-Arm Pulldown or Dumbbell Pullover:  2 sets of 6 and one maximum mTor activation set

Pronated Chest-Supported Row:  2 sets of 8 and one all-out heavy double rest/pause set

Preacher Curl:  2 sets of 6 and one maximum mTor activation set



Thursday

Leg Extension:  2 sets of 6 and one 6-8-10 drop set

Pec Deck or Cable Crossover:  2 sets of 6 and one maximum mTor activation set

Military Press or Dumbbell Shoulder Press:  2 sets of 6 and one all-out heavy double rest/pause set

Close-Grip Decline Bench Press or Dip:  2 sets of 6 and one all-out heavy double rest/pause set


Friday

Glute Ham Raise or Reverse Hyper:  2 sets of 6 and one maximum mTor activation set

Supinated Lat Pulldown:  2 sets of 6 and one 6-8-10 drop set

Neutral-Grip Cable Seated Row:  2 sets of 6 and one maximum mTor activation set

Dumbbell Hammer Curl:  2 sets of 6 and one 6-8-10 drop set



Saturday


Hack Squat Machine or Leg Press:  2 sets of 6 and one maximum mTor activation set

Incline Bench Press or Incline Dumbbell Press:  2 sets of 6 and one 6-8-10 drop set

Dumbbell Front Raise on Incline Bench:  2 sets of 6 and one maximum mTor activation set

Rope Triceps Extension:  2 sets of 6 and one 6-8-10 drop set



Techniques Used


***Before you start this program, understand that technique is crucial as we are reducing volume, no half arsed reps!***


1. Heavy Double Rest/Pause

Pick a weight you can do around 4-6 reps with.

Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps.

Always use the same weight. You only do one set of this special technique/method.

2. Maximum mTor Activation

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.

3. 6-8-10 Drop Set

Start the set with a weight you can lift for 6 reps.

Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight.

Drop another 25-40% and perform 10 more reps.

Rest as little as possible between the parts of the drop set. Only perform one set of this special technique/method.


Give this training routine a try for 2 months and see how it goes.

Remember training is just one part of the equation, what you do with the rest of the day will make or break your results!


Train Smart, Eat Clean & Rest Well!


Thanks for reading.




Source: T-Nation

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