Are you satisfied with your current exercise and nutritional progress? Do you see progress every week? Have you tried various training and nutrition programs and is just tired, overtrained and not progressing?
If you answered yes to either of the first two questions or can not relate to the last workout, then you just started or is part of a very small minority. The fact is that most people have come to accept the fact that natural bodybuilding is very slow or nonexistent maintenance instead of progress becomes the goal. This need not be so. The lack of a good understanding is to blame.
In the next series you will know all the variables for effective progress on training, nutrition, supplementation and other issues, so you can develop a blueprint for successful natural bodybuilding .
The issue to be raised in this first series is training. This could possibly be abused and misunderstood in all areas of bodybuilding.
In the following paragraphs, we will contemplate a workout may seem unrealistic and definitely out of the norm compared to most all bodybuilding workout programs today. However, if you choose to follow it and give it a try, you will see results like never seen before. You really going to start making progress immediately and will no longer target maintenance only. In order to keep an open mind and be ready to absorb some of the routine you had better informed.
Basics training and information
1 - All exercises should be performed seamlessly in a slow to moderate full speed "fuel". You should always maintain full control over the weight or machine.
2 - When fully contracted any movement must stop moving and hold the weight a second. This is called static connection and should be performed in each repetition of each series each year.
3 - All games are made to complete failure.
4 - Representative ranges:
Light games: 6-8 reps (To warm up purposes only)
Moderate Games: 4-6 reps (To warm up purposes only)
Heavy sets: 6-10 reps (There his total failure sets)
5 - The intensity and shape are the two key factors.
6 - Take a full days rest in between workouts, sometimes you may have to take two days off.
7 - Light Aerobics is the only type of aerobics to do if you choose to do aerobics. Light Aerobics would lifecycle at level 1, the tape in 3 to 3.8 miles per hour or walk 3 to 3.8 miles per hour. Their aerobic sessions should be no more than 25-45 minutes. If you light aerobic training in a day, do it after your workout.
8 - switch around exercises regularly: In other words, the chest day, do not always do the same exercise. One week, use a flat bench, another week use the sloping bank. Turn all exercises for all parts of your body on a regular basis. This works best in a rotation of two weeks or three. This will help avoid hitting pressure points and help keep your routine to avoid being boring.
9 - Write your workout in a notebook or journal. You will continue every day, you will notice bigger and stronger.
10 - Hot enough to avoid injury before the start of your workout, but do not turn your heating in training.
11 - Your weight training time should be 20 to 30 minutes per workout or a maximum of two hours a week.
12 - With this training approach, there is no need to hit your abs separately. They are stimulated in each workout, and never would obviously overtraining. Besides abdominal blows directly tend to create a thickness around the waist is not aesthetically pleasing.
Training
Natural Bodybuilding Workout 1: Chest and triceps
Chest (1 Super Set): Perform two warm-up sets of bent arm flies. The first group should be very light and the second should be moderate (approximately 60% of the weight you'll use for all series). For all great, choose Apartment Bank flies, flies or incline. Sitting flying machine (with what one is heated) and work one set to failure all. Immediately super set or flat bench press, incline bench press, or decline bench press, and with a narrow grip (shoulder width), do one set to failure with shoulders and elbows burned parallel .
This is the only exercise that will do to the chest. After completing this series, the chest is fully stimulated. Any other movement or exercise is considered overtraining and will slow your recovery time.
Triceps (1 series): Choose a triceps exercise. Choose a weight that you think you will be able to perform 6 - 10 perfect repetitions and work a set to failure. Immediately drop the weight by 50% and continue working to complete failure. As with all sets, you must work each set to failure, however, when you are able to perform 10 repetitions or more in any set, you must increase the amount of weight you are using in the next workout. In other words, for all periods and the set, 10 reps should be your starting point. Just remember to always work each system to fail, regardless of the repetition count.
Now take a complete rest day.
Natural Bodybuilding Workout 2: Hamstrings and Quads
Hamstrings (1 series): Choose a hamstring exercise. Perform two warm-up sets. The first should be very light and the second should be moderate (approximately 60% of the weight you will use in all series.) Then choose a weight that you will be able to perform 6 - 10 perfect repetitions and work to failure. Immediately drop the weight by 50% and continue working to complete failure. That's all you need to do to hamstrings. Any zip that may have left in your hamstring you need for your quadriceps joint compound. Just remember to write everything down and follow all the basic principles.
Quads (1 Super Set): For quads, always super set with leg extension first, followed by a compound exercise (either leg press, squat, hack squat, or machine squats Smith) . The idea is that before exhausting the quads with leg extension, and then positive your quads get to first failure in the compound exercise, and not the buttocks, back or muscle groups.This is the fundamental principle behind each set super in this entire workout. You must make a slight to moderate set of leg extensions and compound exercise of your choice before starting all their series.
Now take a complete rest day.
Natural Bodybuilding Workout 3: Shoulders & Calves
Calves (1 series): Choose an exercise. Do two sets of heating. Heating the first set must be very light. Warming second set should be moderate (approximately 60% of the weight you will use in all series). Then choose a weight you can do 6-10 reps with perfect form and work to failure. Immediately drop the weight by 50% and work to complete failure. The purpose of drop sets here and throughout the exercise is to stimulate all muscle fibers possible without overtraining.
Shoulders (1 game and 1 Super Set): For the shoulders, front and train your deltoids first team with a great game, and then going to a consecutive series of failure for the posterior deltoid. Before you begin, choose a type of side and choose a top composite pressing movement (like sitting front bar or dumbbell presses). Warming causing a slight to moderate set of each. Choose a weight to increase side you can perform 6-10 reps to failure and work perfect. Right along with the super pressing movement and work to complete failure. You have completed the front side deltoids. The rest of about 1 to 2 minutes, then choose an increase delt read either the machine or with dumbbells. Perform one straight to complete failure.
Now take a complete rest day.
Natural Bodybuilding Training 4: Back and Biceps
Back (3 sets, including traps): The reasoning behind making only two sets for back is easy. The back is a large muscle group and to work, you should hire a lot of arm biceps in particular aid. Therefore, rather than drop systems and establishes the super ensure biceps failure, but does not guarantee the total back failure. The answer to attacking the back is carefully designed set straight down. Perform two warm-up sets before starting all their series. The first set of heating should be very light. Warming second set should be moderate (approximately 60% of the weight you will use in all series). Then make a line to complete failure. You should be able to do 6-10 repetitions.
Your next or previous year is reverse grip bent over a row or a row machine. Choose one. Perform a consecutive series of 6-10 repetitions to complete failure. The form is very important and should be well aware of the celebration of its static contraction of at least one second for each representative of one.
The ultimate back exercise is the shrug of his traps. Choose any of the cables, dumbbells, barbell or machine shrugs. A set of light to heat is recommended for this exercise. Once you have completed your warm up, perform a consecutive series of 6-10 perfect reps to complete failure. His back is finished.
Biceps (1 series): At this point, your biceps should be something pre-exhausted from her training later. Choose a biceps exercise and perform a series of 6-10 perfect reps to complete failure. Immediately drop the weight by 50% and the finish of the biceps, working to complete failure. His biceps finished, should feel like they're about to blow through your skin.
Take one to two days off (Judging by how you feel).
Summary natural bodybuilding
This training is based on the philosophy more is not better. The high intensity, low volume, and the rest are the principles behind this exercise. All who have tried have been successful. Natural Bodybuilding does not have to be a long and tedious process that yields and profits are slow. With this training, you will begin to move as soon as you start. Dorian Yates, Mike Mentzer, Arthur Jones and others have written and spoken about similar programs. Give this workout a try.Surely you will gain size and strength as never seen before. Add rest good nutrition, supplementation for the program, and progress could be infinite.
