Want to know the secrets to natural bodybuilding? Well, they aren’t exactly secrets – more like nuggets of common sense. But with that said, by the time most natural bodybuilders learn them, they’ve already spent years spinning their wheels.
The 4 secrets to natural bodybuilding are: FBSC…Fast Start, Bulking, Sleep and Creatine.
Fast Start. The first year of training is the best, and can never be rivaled. You will make amazing progress in both strength and muscle mass gains. To maximize these gains, remember the follow:
Routine. It doesn’t matter what routine or training split you use. Pick one and stick with it. Your muscle mass and strength gains hinge on 2 factors, and 2 factors alone: progression and overtraining.
Progression. Always, always, always, always and always try for more reps and more weight during each workout. No excuses. Progression of weight accelerates the anabolic growth process, and will help you maximize muscle gains.
Overtraining. Because most training routines work for new lifters, there is no point in killing yourself. If you’re lifting progressively heavier weights, make sure you are getting out of the gym in an hour. More is not better. More is actually worse.
Bulking. The 2nd secret to natural bodybuilding is bulking. If you are unwilling to eat enough, there is not point in trying to gain muscle – you are short-changing your returns. Here are 5 tips to maximize natural bodybuilding bulking:
Whole Milk. Drink 3 large glasses of whole milk each day. Whole milk is an easy way to add bulking calories to your diet. Notice I did not say 2%, or skim milk.
Almonds and Nuts. You don’t have to stuff yourself with junk food to eat extra calories. Almonds and nuts are rich in nutrients, and – of course – calories.
6-pack. Forget your 6 pack for a while. If you maximize muscle mass gains while bulking, you’ll have years to shed off a few extra pounds of fat.
Post-Workout. After your workout, eat like a hungry sumo wrestler at a buffet table. Eat whatever you want, and don’t worry if it’s not perfectly healthy. Your body is a sponge post-workout, and is craving calories. Feed the need.
Cycles. The best way to bulk is to eat 4,500 to 5,000 calories for 2 weeks, and then eat normally for 2 weeks. The body is very anabolic during bulking periods, but these growth factors receed after 2 weeks. Backing off from the table for 2 weeks allows your body to bounce back and pack on muscle mass again during your next bulk.
Sleep. This secret to natural bodybuilding isn’t rocket science. If you’re lifting like a madman, and eating like a madman, you need to be sleeping like a madman. Make 9-10 hours a day your goal. The body becomes a growth hormone factory during sleep. Rest, and repair. And if you didn’t get enough sleep last night, take a nap during the day.
Creatine. Creatine is a powerful supplement for natural bodybuilders. Purchase more creatine monohydrate, and give it a test run for 6 weeks. It will make you bigger, and stronger. But the gains from creatine are finite. Creatine doesn’t work like steroids. But it will give you a noticeable boost, and is therefore invaluable.
After your 6 week experiment with creatine, back off for a month. If all went well, and your body experienced no side effects (creatine side effects are very rare), cycle back on creatine.