There are a lot of differing opinions out there about the best workout plan for natural lifters. Some people swear by bodybuilding routines, while others say that powerlifting or CrossFit is the way to go. The truth is, there is no one-size-fits-all solution – it depends on your individual goals, body type, and schedule. However, we believe that the following workout plan is the best damn option for natural lifters who want to build strength and muscle mass.
The best damn workout plan for natural lifters is the one that they stick to! There is no perfect routine or magic numbers that will work for everyone, so the best approach is to find a plan that you can consistently follow and see results with. A few variables to consider when coming up with your plan are volume (how many sets and reps you do), intensity (how heavy you lift), frequency (how often you train each muscle group), and exercise selection (specific exercises you do). There is no shortage of workout programs out there to choose from, so do some research and find one that matches your goals and fits your lifestyle.
How should natural lifters train?
Natural lifters should train using a push/pull split (or push+quads/pull+hamstrings) 6 days a week. This will allow them to get the best results. With this amount of frequency, they will only need one exercise per muscle group and three total sets: two sets of moderate intensity to get ready, then one hard set.
The push/pull split is the best split for the natural lifter. It’s both physically and psychologically beneficial.
The physical benefits are that you can train your pushing muscles (chest, shoulders, and triceps) and your pulling muscles (back and biceps) on separate days. This allows you to train each group of muscles with more intensity, since you’re not fatiguing the other group.
The psychological benefits are that you can focus on one group of muscles at a time. This can help you stay motivated and focused on your training.
How many days a week should a natural lifter workout
I find that three to four weekly workouts is the best for natural lifters. I often use a whole-body approach with four to five exercises per session three days a week. I will sometimes add a fourth session where we only use isolation or machine exercises for the muscles that were not hit during the three main workouts.
Most natural lifters will benefit from hitting each muscle group 3 times per week if able to do so. The best way to accomplish this is though full body workouts and push/pull splits.
How big can a natural lifter get?
The equation implies that the maximum amount of muscle mass you can gain naturally is determined by your height and starting weight. If you are above average height, you can add 5 pounds for each inch over 5’10”. If you are below average height, you can subtract 5 pounds for each inch below 5’10”.
It is clear that powerlifters reach their prime on average at age 35. This is likely due to the fact that performance cannot be measured objectively in this sport. However, if we look at the greatest bodybuilders of all time, we can see that they were all in their prime until at least in their 30s. This suggests that age is not a major factor in determining success in this sport.
Do natural lifters need more frequency?
Naturals need to stimulate each muscle at least twice a week, and ideally three or even four times per week, to get significant growth past the beginner stage.
Based on the meta-analysis, it is recommended that muscles be trained every 2-4 days in order to stimulate muscle growth. This was the conclusion of all of the studies analyzed. It is important to note that every single study found some benefit to training muscles at least 2-4 times per week. Therefore, this is the minimum frequency recommended in order to see muscle growth.
Is Arnold split good for natural lifters
The Arnold split is a six-day workout split originally designed by Arnold Schwarzenegger. It involves training the chest and back on one day, shoulders and arms on another day, and legs twice per week. This split is designed for advanced lifters who are looking to increase muscle mass and improve their physique. because of its high volume, it is not recommended for beginners.
For anyone looking to get into natural bodybuilding, it is important to understand that the process is very slow and time-consuming. Unless you are born with some super human genetics, your ‘gains’ will not be visible before a couple of years of hard training and diet. Even after that, your ‘gains’ will still be limited to your gym ‘selfies’.
How many hours a day did Arnold workout?
That’s a really impressive workout regimen! It’s amazing that he’s still doing that even at 75 years old. Back in his peak bodybuilding days, he was lifting weights for five hours a day. I can only imagine how strong and in shape he must have been then.
Some bodybuilders believe that getting 8-10 hours of uninterrupted sleep is beneficial. However, sleep research is not conclusive on this point. More research is needed to determine the optimal amount of sleep for bodybuilders.
Why is bro split the best
The split allows you to give each muscle group the attention it needs to grow.
The con is that you can easily overtrain on a Bro Split if you’re not careful. It’s important to be mindful of your volume and make sure you’re getting adequate recovery between workouts.
Natural bodybuilders need to train each muscle group at least twice per week, with most sets in the six to 12 range. They should rest for one to three minutes between sets, and focus on concentric movements (putting tension on the muscle) for one to two seconds.
How many sets should a natural bodybuilder do?
If you’ve been training properly for one to five years, perform 15-20 sets per week. If you’re very advanced and have been training properly for over five years, perform 20-25 sets per week. If you’re an elite bodybuilder or powerlifter, perform 25-30 sets per week.
However, with advances in development of exoskeleton, human wearing such a machine might eventually be able to lift 1 ton weight. Such a machine would be beneficial for construction workers, military personnel, and anyone else that needs to lift heavy objects on a regular basis. Additionally, it would allow humans to perform tasks that are too difficult or dangerous for them to do without the assistance of a machine.
Conclusion
There is no one-size-fits-all answer to this question, as the best workout plan for natural lifters will vary depending on individual goals and preferences. However, some tips on designing an effective workout plan for natural lifters include focusing on compound exercises that work multiple muscle groups simultaneously, using progressive overload to steadily increase the amount of weight lifted over time, and including a mix of both cardio and strength training.
If you want to get the most out of your workouts, then following a natural workout plan is the best way to go. With this type of plan, you will be able to focus on exercises that target your specific muscle groups and improve your overall strength and conditioning.
