Natural Lifters Can Build Big Muscles
3 Days on 1 Day Off Workout
Stick
to the basics and train Intelligently
Correct
training means many different things to many different people, from the late
Mike Mentzer’s Heavy-Duty “high intensity” (HIT) programs to Serge Nubret’s 20
sets of 20 reps of bench presses (high volume chest training). But you know
there is a BIG difference for those training on steroids and those not using
them and far too many writers, coaches and trainers have completely overlooked
this obvious fact.
Natural Training - The Basics
Your
training program should be progressive in one or more of the following areas,
but your rate of progress inevitably slows over time, so you must make
accommodations for this.
Progression is measured by:
Resistance
used for your set or sets
Number
of reps performed with any particular weight
The
amount of time in which a series of sets are performed
You
should try to improve in one of the above areas to stimulate the potential for
growth, but even with the proper stimulus, growth will only occur with proper
rest and recuperation. Steroids generally make one recover much faster allowing
the steroid user to train more frequently.
Dedicated
hard correct training with optimum nutrition and supplementation (with an
assist from mom’s genetics) determines your rate and how much muscle growth you
can achieve. But, there are some indispensable rules.
Use
a workout journal to track your progress. Every time you use a heavier weight
than before on a set, get more reps with a particular weight, or complete a
series of sets in less time, note this in your journal.
Resistance – Reps - Time
Use
proper form.
Make
sure each exercise is working the correct area. If you’re working biceps and
your lower back is stiff the next day that’s a sure sign you’re cheating way
too much on your curls. Generally, use a full range of motion on every exercise
to develop big, full round muscle bellies. So... squat to parallel or below.
Don’t round over like you are doing good mornings. Do full-range leg presses,
not two-inch lockouts where your knees barely bend. Bent-over rows should be
performed with legs bent slightly, your back flat and close to parallel to the
floor.
The Routine:
Day 1: Chest / Shoulders and Triceps
Day 2: Legs / Calves and Abdominals
Day 3: Back / Biceps
Day 4: Off
The particular days you train are not important, just make sure
you get at least 3 days in throughout the week with a day off and use proper
rotation. That means upper body work one day, lower body the next, then upper
body and rest! Without steroids, this is the only way you can recover using a
three-on-and-one day off format.
In this program we’ll use two of the oldest and most basic
progression schemes:
Your Basic Program:
1. PYRAMID
TRAINING: Add weight and lower the reps each set.
Set 1: 12 reps with a very easy warm-up weight.
Set 2: 8-10 reps still pretty easy
Work
Sets:
Set
3: 8 – 9 reps
Set
4: 5 – 6 reps
Set
5: 5 – 6 reps
Exercises
using this Pyramid system are marked by an*
DOUBLE
PROGRESSION SYSTEM: Use the same weight for all sets.
Try to gradually increase your repetitions on your 3 work sets. When you get 8
(or the top recommended number) consistently on all work sets, add weight and
start over at 6 (or the lower rep range.)
Exercises below, where you should use the Double Progressive System are marked
by **
YOUR BASIC PROGRAM:
Day #1 (chest, shoulders, triceps)
Bench Presses (pyramid)* 2 warm-up sets and
then one set of 8-9 reps, and two sets of 5-6 reps
Incline Dumbbell Presses (double progressive)**
3 sets x 6 – 8 reps constant weight. When you get 3 sets of 8 reps, add weight
and start back at 6 reps
Seated Dumbbell Presses (double progressive)**
3 sets x 6-8 reps with constant weight
Tricep Pushdowns ** 3 sets x 8-12 reps
with constant weight
Dips** Do 2 or 3 sets x maximum reps
you can with your bodyweight only. Try to add a rep each workout to one of your
sets or get the same total number reps in less time
That ends Day #1. Don’t be in a big rush to use as much weight
as possible in each exercise. Try to leave each workout knowing you can improve
in at least one exercise the next.
Day #2 – (legs / calves, abdominals)
Squats* – Pyramid 5 sets x 15 / 12 / 8
/ 8 / 8 reps
Leg Presses** 3 x 10 – 15 reps (you may
want to increase 2 reps per workout here)
Leg Extensions** 3 x 12 – 15 reps
Leg Curls** 3 sets x 10 – 12 reps
Standing Calf Raises** 3 sets x 12 – 16 reps
Strict Crunches**3 x 25 – 50 reps
Day #3 – (back, biceps)
Bent-Over Rows* – Pyramid 5 sets x 15 / 12 / 8
/ 8 / 8 reps
Deadlifts – 3 sets 8-10 reps (add weight
each set but stay at 8-10 reps per set). Concentrate on perfect, form and add weight very gradually in
5-lb. increments each week. You also can do a compound deadlift and shrug movement to stress
your traps even more
Pulldowns** 3 x 8 – 12 reps.
Barbell Curls**3 x 8-12 reps
Preacher Curls** 2 x 10-12 reps
BASIC MUSCLE NUTRITION
Optimum muscle growth requires proper training and proper
nutrition. A basic nutrition program includes three good bodybuilding meals and
three super-powerful protein drinks (UMP), a high potency vitamin/mineral pack (SUPER PAK) and
(as an interesting option, ULTRA 40 liver tablets).
Breakfast: 3 – 4 eggs (4 whites, one
yolk), half cup cottage cheese, a 4-oz beef patty, 1 piece rye toast with
peanut butter or occasionally, hot cereal with a banana or other fruit and a
Beverly Super-Pak
Lunch: Roast beef (about half pound)
and Swiss Cheese sandwich on Rye Bread, two pieces fruit, glass of low fat milk
Dinner: Large meat serving – steak,
chicken, etc., baked potato or other starch, green vegetable, salad
BOTTOM LINE:
You don’t need steroids and drugs to gain muscle! Using this
exact routine we guarantee you’ll get great muscle gains!
