natrural trainning site

[ianfxmen]

annyone can guide me to a real good natural trainning internet site or forum?? i am in need of real natural trainning info!!!been trainning for more then 10 years at first natural for 3 years with moderate result then with aas with superb result. Then i stopped almost completly for 1 years cause of my little baby boy and i restarted seriously 1 month ago but whant to try and maximise my natural potential for at least 1 year and see what i can really achieve naturally at 32 years old. thanks in advance guys.:fwave

[ianfxmen]

oh and no bodybuilding.com please:ne

[Envied Body]

I train myself and natural bodybuilders all the time. If you have any questions just forward them to the forum section or email me. All contact info is on my site which i pmed to you. The more traffic I get to it the better its fairly new.

Later The Envied Body

[Envied Body]

hope you get my message!

[mayhem]

What would the difference be between a natural bodybuilder and an bodybuilder that is not?

Everything is exactly that same except the extra supplementation. There is no different way to eat, train or take your supplements.

[ianfxmen]

thats bassicly what i want .not to overtrain ,using the good supplementation that brings real natural bennefit,see some natural athlete to motivate me etc etc. i know i could just train less then i used to when i used aas but i like to go deeper into my natural trainning journey and in fact i am also going to start a thread here to show my natural trainning progress pretty soon...oh my god i look soo bad i hope you will all be indulgent:ht.i just think it could be cool to get back in shape showing the transformation from start to finish.:o

[ianfxmen]

i only partially aggree with that since the way the natural athlete eats should be different since protein is not metabolised as eficiently,trainning at least with me as to be really less then with aas or i say hi to overtrainning,and supplementation is probably really more important when natural then with aas.
thats a tough not a fact please everyone feel free to give your opinnion:D




What would the difference be between a natural bodybuilder and an bodybuilder that is not?

Everything is exactly that same except the extra supplementation. There is no different way to eat, train or take your supplements.

[ianfxmen]

i got your message but only thing i see is xxxxxxxxxxxxxxxxxxxxxxxxxxxx



hope you get my message!

[O-Train]

annyone can guide me to a real good natural trainning internet site or forum?? i am in need of real natural trainning info!!!been trainning for more then 10 years at first natural for 3 years with moderate result then with aas with superb result. Then i stopped almost completly for 1 years cause of my little baby boy and i restarted seriously 1 month ago but whant to try and maximise my natural potential for at least 1 year and see what i can really achieve naturally at 32 years old. thanks in advance guys.:fwave

Not sure about any sites or forums. I would imagine I could help you. I've been training natural for ~10 years. There is a log on this site I posted in up until fairly recently. It may give you some good ideas. It's like quasi DC training, low volume high intensity, works very well with enough rest and proper nutrition.

[ianfxmen]

o-train could you direct me to the log you are talking about:)??


Not sure about any sites or forums. I would imagine I could help you. I've been training natural for ~10 years. There is a log on this site I posted in up until fairly recently. It may give you some good ideas. It's like quasi DC training, low volume high intensity, works very well with enough rest and proper nutrition.

[O-Train]

Sure: http://www.canadabodybuilding.com/forums/showthread.php?t=7217

Should hopefully give you some ideas. After a couple of pages I explained what I'm doing a little better. It's not important to follow what I did but I think if you incorporate some of the overall themes (ie. rotating different effective exercises, using high intensity training with low volume, doing exercises properly and knowing what exercises target different parts of the body etc...). Feel free to ask questions because the log wasn't meant to be instructional, just me rambling on about stuff.

What it really boils down to is consistency (with diet and exercise), getting enough rest and recovery and taking in enough protein and calories.

[MuSuLPhReAk]

What are you looking for ian? What's your goal?

Most of us trained naturally for many years here.

The **** stuff is because the site is censored. I usually do that when a competing site is posted up without permission. Was done awhile ago. No animosity or bad feelings from me, just a rule of thumb I have.

[MuSuLPhReAk]

i only partially aggree with that since the way the natural athlete eats should be different since protein is not metabolised as eficiently,trainning at least with me as to be really less then with aas or i say hi to overtrainning,and supplementation is probably really more important when natural then with aas.
thats a tough not a fact please everyone feel free to give your opinnion:D

If your looking to bulk up, then it's basically the eat eat eat approach. If you want a nice muscular toned body, then it comes down to eating properly, which is what the hardest part of bodybuilding is :)

[ianfxmen]

ok so what am i looking for?? like stated before i have trained naturaly for 3 years before i started juicing.started at 22 and i am now 32. for those 3 years training naturaly i think i was overtraining about all the way and the gains i made in 3 years where nothing compare to the first test cycle i made.i know about diet,way to perform exercise,rest etc since i have studied the subject more then i probably should have and sometimes even making it my priority in life when i started back when i started going to the muscle nexus forum back in 2004.now i have a young baby boy so i am thinking more about health you know!!!!i want to know the best possible natural way of getting the maximum muscle growth,without overtrainning.for now i need to loose weight since i havent trained seriously in the last year and need to loose about 20-25 pounds before i can say i can start fresh with building muscle so i do 30 minutes of thread mills every mornning before breakfast and train everybody parts once a week wich consit of 6 to 8 sets per bodyparts wich i guess listenning to my body is enough and mabe a little too much till i get a little more back into it since i feel sore to the point of getting bad sleep!!!!
for supplementation i take fish oil everyday and get 5 small meals-day plus 2 protein shakes 1 before the workout and 1 after the workout including 60 grams of dextrose. thats about it for now but i was just looking for more info about peaople that ad succes trainning the natural way so i can learn from their natural experience as much as i have more so learned about the juiced way in the last couple years. the easy answer must be well just train less then when juicing and let the rest the same but it must be more then that!!!





What are you looking for ian? What's your goal?

Most of us trained naturally for many years here.

The **** stuff is because the site is censored. I usually do that when a competing site is posted up without permission. Was done awhile ago. No animosity or bad feelings from me, just a rule of thumb I have.

[MuSuLPhReAk]

I trained about the same naturally. Just lighter weight of course.

The diet was the key factor for me. You'll have to decide on how you want to attack it. I guess what you are looking for is some sample training routines and some sample diets?


Maybe post up what you are doing now and a breakdown of your diet.

[ubcpower]

Im training naturally and find a 3on 1 off is working well. Cardio 3x/week in the a.m. LIT

Chest, Back, Hams Off Shoulders Arms Quads Off ...etc

Diet is high protein, mod fat, lower carb. Bout 4000kcal/day

[ianfxmen]

ok so here it goes!!! and sory for my english since my first language is french:ht

ok so heres my stats as of now: 5,9 192 lb i guess 25% dont have new pics for now so heres an old pics of me just ad 15pounds of fat over it and no hair:p
http://i13.photobucket.com/albums/a265/ianfxmen/ian002.jpg

i train every body part once a week doing it like this for now but will change it every 2 months or so.all my sets are done do be on failure around 8 reps.my cardio is done in the morning before breakfest.

monday:15minutes light cardio,arms
tuesday:30 min cardio, abs
wenesday: 15 min light cardio chest,back
thursday:30 min cardio,abs
friday:15 min light cardio legs,shoulders
sat off
sunday off
i do 6 to 8 sets per workout per bodyparts but even there i feel like its burning me out so i think of keeping it to 6 sets mabe because i dont eat quite enough for now since i want to loose the 20 to 25 pounds.

i eat roughly 2500-3000 calories a day eating around 300 grams of protein,brown rice brown pasta plenty of fruit an veggies,basicly getting my protein from egg whites,chicken ,tuna,beef and protein shakes only before bead before and after my workout.
my calories are calculated via a diet plan so i really get 2500 to 3000 calories a day but i dont get overly crazy I bought a popcorn at the cinema and yes i have put butter on it:ht) he he annyways thats about it for now but i plan on posting some pics and start a body make over thread pretty soon.feel free to comment,bash and or crtitique.

[O-Train]

What exercises do you normally use? Do they change a lot or stay consistent? Does the rep range you use change or stay the same? Do you keep track of your lifts in a log book and constantly try and improve?

The split itself isn't the most important part. Although I think it would be beneficial to train with less volume, combine more muscle groups and train a little more frequently. Also to me it doesn't make sense to train legs with the same volume as shoulders. The deltoid muscles are small and relatively weak. Compared with hamstrings, glutes, quads and calves which are very large, strong muscles. Are you counting warm up sets also? How many exercises do you normally use for each body part?

[ianfxmen]

heres a more complete showdown of the routines i am using now and i always do 1 or 2 high rep warmup set before the exercise and the rest is between 6 and 8 reps when i reach 10 reps i ad weight. i use a log wich i follow and strive to do one more rep or ad small amount of weight every week and will changes the trainning plan about every 2 months but for now i am not taking in insane ammount of calories so streight is not at is peak. now i would like to get the 6 pack showing but still retain as much muscle as possible anf if god whants it gain a little muscle doing so;)
arms
biceps:barbel curl 3 sets
dumbel curl 3 sets
triceps
rope pull down 2 sets
skull crusher 2 sets
close grip bench press 2 sets

back
cable lats pull down 3 sets
cable close grip rows 3 sets
dumbel bent over rows 3 sets

chest
barbell bench 2 sets
dumbel bench 2 sets
incline bench 2 sets
flyes 2 sets

shoulders
barbel military press 2 sets
dumbell military press 2 sets
cable laterals or front 2 sets
legs

squat 3 sets
leg curl 3 sets
leg extension 3sets
standing calf raise 3 sets 20-12-6




abdominal work is 4 sets of about 10 reps of cable crunch

well thats about it its pretty simple stuff but even sometimes doing that is kinda crazy when not eating enough like i am doing now when adding cardio almost everyday annyways thanks for watching;)












What exercises do you normally use? Do they change a lot or stay consistent? Does the rep range you use change or stay the same? Do you keep track of your lifts in a log book and constantly try and improve?

The split itself isn't the most important part. Although I think it would be beneficial to train with less volume, combine more muscle groups and train a little more frequently. Also to me it doesn't make sense to train legs with the same volume as shoulders. The deltoid muscles are small and relatively weak. Compared with hamstrings, glutes, quads and calves which are very large, strong muscles. Are you counting warm up sets also? How many exercises do you normally use for each body part?

[devo09]

bodyrecompostion.com is a site full of good info related to naturals, there is also a forum there to ask qquestions

I'll say the main thing I've noticed from my training:

training each bodypart 1x per week is absolutely NOT optimal.

Skeletal muscle protein synthesis returns to baseline within about 48 hours, what does that mean? That means it is DONE repairing itself, just because your sore doesn't mean you can't train again. Actually you'll notice the more often you train the less sore you'll get (called the repeated bout effect)
Bodypart 1x per week works better for aas users becasue they have constantly elevated protein synthesis levels, but naturals do not. So you want to stimulate the muscle as often as possible.
Who is going to have better results in a year, they guy who trains his legs 52 times, or they guy who trains them 104 times?

[Durk]

most of my natural mass was built with bill star 5x5

[ianfxmen]

you say you are training the same way when natural?? using less weight is just normal since streight is the the same as when on for sure but can you really endure as much sets and rep as when on???:popc2


I trained about the same naturally. Just lighter weight of course.

The diet was the key factor for me. You'll have to decide on how you want to attack it. I guess what you are looking for is some sample training routines and some sample diets?


Maybe post up what you are doing now and a breakdown of your diet.

[MuSuLPhReAk]

No, I did less exercises per body part. When on, I felt with my natural training style, I wasn't getting to that pump I wanted. I felt I had more so I add more exercises or start supersetting. Naturally was overall less exercises but still same training regime. Just moved less weight.

Don't think you can't be strong naturally though. I was once 165lbs squatting 4 plates for 4 reps and benching ~250lbs. You have to be able to feel your body. I had some friends that could not move the weight I did or do the workout I did but they still had a good muscular body.

As I aged, my tendons started to kind of complain so I had to adjust my workouts. But leaning out would be more your diet. You know how to train already. But my guess is like most recreational bodybuilders, you have problems dieting correctly. Is this the case?

[ianfxmen]

i guess i know how to train my body. since with time i have learned to listen to my body and follow allong. but its the first time in 10 years that i take 1 year almost completly off trainning so now i feel like starting far far away from my goal wich looks kinda scary to me even more since i want to do my COMEBACK
he he i like that word makes me feel like a superstar :D

i now whant to loose weight before bulking up again so yes i am probably in need of some help here to help me reach my goal.

is 2500 to 3000 calories per day at 192p 5,9f a good starting point with all the cardio and weight training that i do??

should i eat more?? when bulking up i was eating more then 4000 calories doing no cardio and i was gainning weight real good (on gear)

i know that my normal caloric intake without training with my small frame should be around 2000-2500 calories day to maintain my weight

[ianfxmen]

oh and how the hell do i fix the title of the thread??? i have a tendency of writing real fast and press send before checking and now the title just dosent make anny sense:p:wtf

[ianfxmen]

ok well looks like the title is going to stay like that:D ill just be more carefull is my future post:greet

QUOTE=ianfxmen;320325]oh and how the hell do i fix the title of the thread??? i have a tendency of writing real fast and press send before checking and now the title just dosent make anny sense:p:wtf[/QUOTE]

[melanie tan]

Both natural body builder and body builder both requires proper diet and supplements. Achieving body figure that you dream of requires discipline and of it takes time.