Everyone wants to look attractive and to feel the admiring glances of others. That is why many prefer natural bodybuilding. The main feature – the limiting of drugs such as steroids, insulin and peptides. How does this program work? Let’s look at together.
The features of the natural bodybuilding
As you know, natural training does not involve the use of different injections or tablets. The programme is based on intense training, proper nutrition and a daily routine. Training should be conducted not too often that the body has time to recover. Therefore, the load should not be high. Otherwise, this is a strong class will lead to the destruction of muscle fibers.
The workload also depends on the physical abilities of the athlete. In programming, consider the following:
- Seven days shall be held not more than three workouts.
- After training the body needs the recovery, which lasts at least a day.
- Every workout for the duration – at least one hour. It is important to bring the body to exhaustion muscle.
- After two months of training, a break for 1-2 weeks.
The best method of training in natural bodybuilding – micropterigidae.
It is that every 10-15 days the body gets a new load. This does not mean that you need to increase the weight or number of sets. Training is on this principle: strength exercise – 6-8 reps, polucilosi – 8-12. Then you must increase weight.
Training program natural bodybuilding
Program for natural bodybuilders is for three days a week – Monday, Wednesday and Friday. It could be other days, but most importantly between classes was at least a day.
At the beginning of the workout is warm-up which will help prevent injury. At the end of classes – hitch, lengthening muscle tissue. On the first day doing these exercises:
- Press 2-3 set maximum number of times. Possible to do at the end of the training.
- Pull rod in a standing position – 3 at 6-12. Swinging bicep.
- Bench press bar in the supine position. Perform on a horizontal bench – 3 at 6-12.
- Push-UPS. Perform on the parallel bars – 3 at 6-12. For greater efficiency use the weights.
- Dumbbell bench press on an inclined bench – 3 at 6-12. The slope of the bench not more than 30 degrees.
Environment or the second day involves the following exercises:
- Thrust rod to the chin – 3 at 6-12.
- The military press of the barbell in a standing position – 3 sets 6-12.
- The pull-UPS. To enhance the effect, apply the weights – 3 at 6-12.
- Crunches – 3 sets with the maximum number of repetitions. Worked out press.
- Thrust dumbbells to his belt in the slope – 3 at 6-12.
On Friday or on the third day of doing these exercises:
- Squats – 4 at 6-12. Work the muscles of the buttocks and quadriceps.
- Bending the legs on the simulator. Refer to isolation exercises. Run 4 10-15.
- The leg press in the simulator – 4 at 6-12. Work the leg muscles and lower abs.
- The leg extension in the simulator – 4 10-15.
Training program for natural bodybuilding refers to the basic techniques. It is sometimes necessary to change the set of exercises so that the muscles receive a new load.
The advantages and disadvantages of natural bodybuilding
To become a natural bodybuilder is not easy. Do not expect instant results. For this you need to familiarize yourself with the pros and cons of such a program. Main disadvantages:
- To obtain a positive result should be a lot of work and patience.
- Muscles to achieve the same amounts as in professional athletes who take steroids.
- Due to limitations in the drugs, the body will not be as perfect as many bodybuilders.
- The temptation of reception of anabolics to achieve quick results.
The main advantages of natural bodybuilding:
- There is no need to buy steroids and other drugs.
- Natural bodybuilders have always healthy and full of energy.
- Steroids it is possible to replace useful sports nutrition.
- Girls prefer guys natural athletic physique.
- Pride for a natural result without injections and steroids.
Food natural bodybuilder
The diet of a natural bodybuilder include: proteins, fats and carbohydrates. It is also important the number of calories consumed. The proportion of PFC looks like this: 60% carbs, 25% protein and 15% fat. If the main task of the athlete is the muscle mass, the figures may shift plus carbohydrate foods.
For weight loss, you need to increase the percentage of protein intake to 50 or more. It is also possible to reduce the number of calories. You need to eat six to eight times a day. Thus the body evenly do nutrients. The blood sugar does not rise.
Sample menu natural bodybuilder for the day:
- Morning snack – 6 in the morning. You can cook oatmeal.
- Breakfast at 7 am. Allowed cottage cheese with sour cream.
- Second Breakfast at 10:00. Eat pasta with lean meat or fish, vegetable salad.
- Lunch is at one o’clock. Rice with vegetable salad.
- Afternoon tea – 16 hours of the day. Eggs, cottage cheese, foods rich in proteins.
- Dinner will be served at 7 PM. Garnish with meat or fish.
- The second dinner will be served at 20:30. You can drink a glass of low-fat yogurt.
- Before bed – protein shake or egg whites.
The portion size depends on the weight of the person, therefore are selected individually. Water is advisable to drink in between meals. It is not necessary to wash down a meal. And a half or two hours before training and should be supported. It is also worth to eat for 20 minutes after the end of the training. This will restore the energy balance in the body and build muscle.