Natural Bodybuilding | What is that?

Natural Bodybuilding: What is it?

The term Bodybuilding natural means sculpting your muscles without the need for any type of doping and illegal substances. Naturally, bodybuilding natural is very demanding. It takes consistency in your workouts, good nutrition and good rest.

The type of training recommended for natural bodybuilding involves increasing strength, mass and a final definition phase.

Another important part is the periodization of training, ie the days in which you train and the days in which you rest; many people follow the workouts of professional athletes and end up in the limbo of overtraining because they train too often and their body cannot overcompensate for the effort and struggles to restore physical homeostasis.

Therefore, the frequency of optimal weekly training varies from 3 to 4 times a week, for more prepared athletes who follow an adequate diet and supplementation.

What distinguishes the training of a natural athlete from that of a "doped"?

In Bodybuilding Natural the how and when the organism is stimulated changes, because for doped athletes there are substances that do the work for them or allow them to train with an incredible recovery and to keep the intensity very high in every workout.

You can reach the set goals but not reach the same volumes and the same performances as athletes who use illegal substances, so it will take much longer. The results will be slower, but everything will be more satisfying and satisfying as you will have reached your goals with your own strength.

How to train in a "natural" way?

At the beginning I recommend you do 3 workouts a week and then if you manage to move on to 4.

For those who have never trained in the gym, I recommend doing two mesocycles in which you choose a wide range of exercises starting from multi-joint up to doing isolation exercises: 6-9 exercises in which 3 series of 15/20 repetitions are performed. . This serves to accustom the body to the new movements with low loads and trying to take care of the movement technique in the best possible way. I recommend the following recoveries between the series: 1'30 "/ 2 'in the multi-joint exercises and 1' in the isolation ones.

3 weeks + 1 unloading in which the technique of exercises with minimum load is taken care of (eg use only the barbell in the squat exercise).

Then do a mesocycle in which you choose 6 exercises per session and do 3 series of 10/12 repetitions always taking care of the movement technique with loads between 70/75% of your maximum 1 RM. The recoveries between the series recommend 2 'in the multi-joint exercises and 1' in the isolation ones.

3 weeks + 1 discharge in which the tests are carried out in the multi-joint exercises.

Then do a mesocycle in which you choose 3/4 exercises per session and do 3 series of 5 repetitions always taking care of the movement technique with loads higher than 80% of your 1 RM maximum. As for the recoveries between the sets, I recommend 3 'in the multi-joint exercises and 1'30 ”/ 2' in the isolation ones.

3 weeks + 1 discharge in which the tests are carried out in the multi-joint exercises.

Then the previous mesocycle is repeated with progressing gradually with the loads.

Clearly this is a general line for those who simply want to stay in shape, otherwise there are training methods customized by an expert eye that you will have to address with set goals; because the training can be customized to the maximum to get the best benefits both aesthetic and performance accompanied by a diet and a personalized supplement for your person by a nutritionist.

How to Choose the Exercises to Combine Together?

In Bodybuilding Natural, the combination of an exercise must have a well-defined logic and not at all random and especially if you want to increase the loads in some exercises you will need to take care of others.

We divide the body into two parts upper limbs and lower limbs, let's do 3 sessions per week, the first session we will train only the lower limbs, the second the upper limbs, the third still the upper limbs.

For example, an intermediate mesocycle workout consisting of 6 exercises per session:

 

 

 

 

 

 

 

 

 

 

 

 

This is an example of choosing the exercises in order to work in a homogeneous way.

Another tip: for Bodybuilding Natural, multi-joint exercises are the most important and complete, but do not underestimate the importance of others because to load more on the flat bench, for example, not only do you need to have an excellent technique of execution and have muscles. pectorals trained but you must also have strong triceps as they are involved in the kinetic chain of movement in the thrust phase both in the concentric phase and in the eccentric one therefore having weak and untrained triceps means limiting the load that could be lifted.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.