Natural Lifters Can Build Big Muscles - 3 Days on 1 Day off Training
Natural Lifters Can Build Big Muscles
3 Days on 1 Day Off Workout
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.
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
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
You don’t need steroids and drugs to gain muscle! Using this exact routine we guarantee you’ll get great muscle gains!