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The best damn power plan for natural lifters

No juice? No problem.

We discussed a whole range of topics in The Best Damn Workout Plan for Natural Lifters and their successors. And although the lifters for these two programs reported strength gains across the board, muscle growth was in the limelight.

But what about maximum power? That's what THIS plan is about (size is the second goal). We will briefly look at the details, but first a few basics.

What All Natural Lifters Should Know

If you're a natural lifter, you've probably tried many advanced exercise programs, noting that pretty much nothing came of it. Here are some reasons why this could have happened:

– The main enemy of natural lifters is excessive cortisol.

This is especially true if it is chronically elevated. Cortisol can severely limit muscle growth by increasing protein / muscle breakdown and reducing protein synthesis. It can also slow down growth by increasing the activation of myostatin.

Myostatin is the gene that limits muscle growth. The more you are activated, the less muscle you can carry. This means that excess cortisol restricts muscle growth potential.

2 – Cortisol release is most triggered by the training volume.

Cortisol's main function during physical activity is the mobilization of stored energy to advance the session. The more fuel you need, the more cortisol is released. And of course you need more fuel if the volume is higher. The moral of the story? Natural lifters can not hold as much volume as Enhanced Lifter and expect optimal growth.

3 – Natural lifters can not artificially enhance protein synthesis.

They do not have the benefit of anabolic steroids, so their bodies rely almost entirely on exercise (and nutrition) to trigger protein synthesis. Under normal circumstances, protein synthesis in a trained muscle is increased up to 24 hours after exercise. After that, however, it goes back to normal values.

When a natural lifter trains a muscle only once a week, muscle growth is rather slow, as the period during which protein synthesis in a muscle is significantly increased is short. A natural lifter gains more muscle growth by training a muscle twice a week and even more by being able to hit a muscle three times a week.

4 – Volume and frequency are inversely proportional.

The more you exercise, the less volume you should do in each workout … ie, when you want to build muscle or strength. The basic principles for natural lifters are:

  • Exercise each muscle regularly, ideally three times a week, to increase protein synthesis more often.
  • Keep the volume low to allow for greater frequency.
  • The amounts will be low and they will be extremely hard.
  • Use different training methods to stimulate growth through different mechanisms.

Let us immerse ourselves in the plan in all these aspects.


Week Schedule

There are six workouts per week as this is a high frequency, low volume approach. Each workout involves a heavy lift:

  • Squat
  • Bench Press
  • Deadlift
  • Military Press
  • Row or Chin-Up

Three of these trainings (squats, bench press and military) press workouts) include a heavy assistance lift, followed by three less stressful exercises that are trained on hypertrophy (muscle growth).

For the other three workouts (deadlifts, rowing, and pull-ups), there are no heavy assistance exercises, but instead three or four exercises with less stress.

The weekly schedule is as follows:

Monday – Push / Squat

  • Squat (hard)
  • Squat Helper (hard)
  • Pecs Sport Low Load (Hypertrophy)
  • triceps exercise with low load (hypertrophy)
  • delt exercise with low load (hypertrophy)

Tuesday – Pull [19659033] Row (difficult)
  • Achilles tendon movement at low stress (hypertrophy) [19659034] Lat exercise at lower stress (hypertrophy)
  • Lower back movement / fall at lower stress (hypertrophy) [19659034] Biceps exercise with low stress (hypertrophy)
  • Wednesday – pushing / bench press

    • bench press (hard)
    • bench press assistant (difficult)
    • quad exercise with low load (hypertrophy)
    • Delts exercise with low stress
    • (hypertrophy)
    • triceps exercise with low stress (hypertrophy)

    Thursday – Pull / Deadlift

    • deadlift (difficult)
    • Lower-load lats exercise (hypertrophy))
    • Lower back movement / low-impact traps (hypertrophy)
    • Exercise with biceps and low-strain (hypertrophy)

    Friday – Push / Military Press

    • Military Press (hard)
    • Support of Military Press (hard)
    • Low-stress pecs exercise (hypertrophy)
    • Quads exercise with low load (hypertrophy)
    • triceps sport with low load (hypertrophy)

    Saturday – pull / chin-up

    • chin-up (difficult)
    • Hamstrings exercise with low load (Hypertrophy)
    • Lats sport with lower load (hypertrophy)
    • Lower back movement / falling with low load (hypertrophy)
    • biceps movement with low stress (hypertrophy )

    Sunday – OFF

    The Exercise Classes

    This schedule contains three exercise categories:

    1. The Heavy Duty Lifts: Squat, Row, Bench Press, Deadlift, Military Press, Pull Up. These are trained with the heavier methods.
    2. The Aid Work: Squat Aid, Bank Assistance, Military Press Aid. These are trained with a rather heavy method, but not as hard as in the first category.
    3. Hypertrophy work: This requires lighter methods that focus on stimulating muscle growth.

    Each category uses several methods.

    Heavy Focus Lift Methods

    Heavy Max Reps Set with Given Percentage

    Using this method I take a page from Jim Wendler's book. You are using a percentage of your technically correct (good form) 1RM. After warming up, make a set in which you make as many repetitions as possible.

    However, they do not reach an error. They stop when you know that you probably can not finish the next repetition. The program uses a 3-week wave in which the load increases by 2.5% each week. Then we go back down and work our way up again for 3 weeks:

    • Week 1: 85%
    • Week 2: 87.5%
    • Week 3: 90% [Week4: 87.5%
    • Week 5: 90%
    • Week 6: 92.5%
    • Week 7: 90%
    • Week 8: ] 92.5%
    • Week 9: 95%
    • Week 10: 92.5%
    • Week 11: 95%
    • Week 12: 97.5%

    Note: If you want to continue with this approach after 12 weeks, retest your 1RM and start a new cycle with the adjusted numbers.

    Power Skill Work

    This refers to a higher amount of non-maximum work. It is mainly done to improve your neurological performance. The key here is to make sure every repetition is perfect. They perform several work sets with a relatively high weight (82.5% to 87.5%), but always several repetitions are about to fail. To make the sets effective, focus on the perfect technique and try to accelerate as much as possible during the concentric (lifting) section.

    We also use a 3-week wave where the load is fixed but the volume changes. After a wave, we increase the weight, but come back in terms of volume:

    • Week 1: 82.5% 5 x 2
    • Week 2: 82.5% 5 x 3
    • Week 3 Week 85% 5 x 2
    • Week 5: 85% 5 x 3
    • Week 6: 85% 5 x 4 [19659081] Week 7: 87.5% 5 x 2
    • Week 8: 87.5% 5 x 3
    • Week 9: 87.5% 5 x 4
    • Week 10: 90% 5 x 2
    • Week 11: 90% 5 x 3
    • Week 12: 90% 5 x 4

    Note: Even if you decide after 12 weeks. Continue with this approach, retest your 1RM and start a new cycle with the adjusted numbers.

    When calculating the chin-up load, you must include body weight in the calculation. If you weigh 200 pounds and your maximum is the addition of 45 pounds, the weight is 245 pounds. If you need to use 82.5%, that means 202 pounds. Therefore, you need to attach a 2.5-pound plate to the waist. If you did not state your body weight, you would charge 82.5% of 45 pounds, and it would be up to 37 pounds, which would be too heavy for the prescribed volume.

    Rest / Rest Assistance Work – Your Work Sets Are Set You need a weight that you can lift for 4 to 6 repetitions. You will perform as many technically correct reps as possible with this weight. Your goal is then to double the number of repetitions. For this you take short breaks.

    For example, suppose that you get 5 repetitions in the first fight. This means that you want to perform a total of 10 repetitions for your set. After 5 repetitions, rest for 15 seconds. Then you may receive 3 additional repetitions. This means you will need 2 more reps. After another 15 seconds, you can do the last 2 repetitions.

    Here is Anthony Campbell, who demonstrates the pause / pause method:

    Hypertrophy Methods

    mTOR Sets

    Here's the key on how to do any repetition Highlighting the eccentric (negative) and loaded traction are the types of contraction that increase the activation of mTor the most. So, with this method, you'll do the following:

    • Reduce the weight over a 5 second period while tensing / flexing the target muscle as much as possible at all times.
    • Hold the full stretch position for 2 seconds per second rep.
    • Do 6-8 repetitions like this and keep the stretch position on the last repetition for as long as you can tolerate it. Again, you only do one set of this particular technique / method.

    This is what it looks like in action:

    "Heavy" Myo Reps

    Use the myo rep method developed by Borge for maximum muscle fatigue Fagerly It is a form of rest / pause. If you make a mistake or are close to it, then make as many 3 repetition micro sets as possible with about 20 seconds rest.

    If you can only get 2 repetitions with a micro set, stop. The initial set can use any number of reps from 6 to 20, but with this program we'll use a weight that will give you 6-8 reps.

    Start by doing as many repetitions as possible with this weight. Pause for 20 seconds and do 3 more reps. Pause 20 seconds and do 3 more repetitions. Continue with this until you only have two additional repetitions. If you can get more than 5 micro sets, you probably falsified yourself in the original sentence and were not close enough to failure.


    The Workouts

    Now we have the training split and training methods we will use summarized in a weekly schedule:

    Monday – Push / Squat

    • A. Squat
    • 2-4 warm up groups of 3 reps
    • 1 max repetition set with the given percentage (see progression in the article above)
    • B. Zercher Squat
    • 2-3 warm-up groups of 3 reps
    • 1 rest / pause set with a starting weight of 4-6 repetitions
    • C. Dumbbell bench press
    • Perform 1-3 warm-up sets of 6-8 reps
    • 1 mTOR set
    • D. Rope Triceps Pressdown
    • 1-2 warm-up sets (6-8 reps)
    • 1 Myo reps begin with a weight you could perform for 6-8 reps
    • E. Lateral Raise
    • 1-2 Warm Up Sets (6-8 reps)
    • 1 Myo Repeats

    Tuesday – Pull

    • A. Pendlay Row
    • 2-3 warm-up sets (3 repetitions)
    • Power work: 5 work sets with the load and repetitions prescribed in progression
    • B. Romanian deadlift
    • 1-3 warm-up sets (5 repeats)
    • 1 mTOR set
    • C. Straight Arm Pulldown
    • 1-2 warm-up sets (6-8 reps)
    • 1 Myo-reps
    • D. Bent Over Lateral Raise
    • 1-2 warm-up sets for 6-8 reps
    • 1 Myo Repetitions
    • E. Incline Dumbbell Curl
    • 1-2 warm-up sets for 5 reps
    • 1 mTOR set

    Wednesday – Press / Bench Press

    • A. Bench press
    • 2-4 warm up groups of 3 reps
    • 1 maximum repeats with the given percentage
    • B. Close-grip ground press
    • 2-3 warm-up groups of 3 reps
    • 1 rest / pause set with a starting weight of 4-6 repetitions
    • C. Machine Hack Squat (or Goblet Squat with heeled heels)
    • 1-3 warm-up sets of 5 reps
    • 1 mTOR set
    • D. Dumbbell shoulder press
    • 1-3 warm-up sets of 5 reps
    • 1 mTOR set
    • E. French Press (Triceps Extension over the EZ Staff)
    • 1-2 warm-up sets of 5 reps
    • 1 mTOR Set

    Thursday-Pull / Deadlift

    • A. Deadlift
    • 2-3 warm-up sets of 3 repetitions
    • Force work: 5 working sets
    • B. Breast-supported T-rod row
    • 1-3 warm-up groups of 5 repetitions
    • 1 Myo-repeats
    • C. Face Pull
    • 1-2 warm-ups with 5 repetitions
    • 1 mTOR-Set
    • D. Barbell Curl
    • 1-2 warm-up groups of 5 reps
    • 1 Myo Repeats

    Friday – Push / Military Press

    • A. Military Press
    • 2-4 warm ups of 3 reps
    • 1 maximum reps with the given percentage
    • B. High-pitch bench press (60 degrees)
    • 2-3 warm-up sets with 3 repetitions
    • 1 rest-break set with a takeoff weight of 4-6 repetitions
    • C. Pec Deck Machine (or Cable Crossings or Dumbbell Airplanes)
    • 1-2 warm-up groups of 6-8 reps
    • 1 Myo Repeats
    • D. Leg Press
    • 1-3 warm-up groups of 6-8 repetitions
    • 1 myo repeats
    • E. JM Press
    • 1-3 warm-up sets for 5 repetitions
    • 1 mTOR set

    Saturday – Pull / Chin-Up

    • A. Chin-Up
    • 2-3 warm-up groups of 3 reps
    • Power Skill Work: 5 Work Sets
    • B. Leg Curl
    • 1-2 warm-up groups of 6-8 repetitions
    • 1 myo repeats
    • C. Lat Pulldown Pronated
    • 1-2 warm-up groups of 6-8 repetitions
    • 1 Myo repeats
    • D. Dumbbell Shrug
    • 1-3 warm up groups of 5 reps
    • 1 mTOR set
    • E. Dumbbell Hammer Curl
    • 1-3 warm-up sets with 5 repetitions
    • 1 mTOR-set

    Sunday – OFF

    power level

    The best program, which was performed 80%, gives less results than a base program to 100%. This is the most important thing to remember. To achieve amazing results, you need to apply the right intensity.

    Apart from the power-skill part of the training, the workload is low: they only perform one set of workouts per exercise. Since you can not use the volume to increase profits, you must milk every sentence for everything worth it. If you do not get the work sets to the required point, you will not grow as fast as you could.

    The principle is to perform short but brutally tough sessions. If you do "short", but not "brutal", do not expect much profit!

    Here you must perform each exercise:

    Max Reps Strength Lifts
    (squat, bench press, military press)

    The work that is set to this should be around 9/10 on the scale the perceived effort. This means that you should do as many technically correct reps as possible. When you stop your set, you have to be pretty sure that if you tried again, you would either have failed or used a bad technique. But as long as you're reasonably certain that you can get the next iteration, do that.

    Strength Training
    (Rowing, Deadlift, Pull Up)

    These are the only exercises where you are not close to her Limit pushing. Make more sets to get the job done. See it as "weight training" as a holistic lifting. However, to increase their strength and size, control the eccentric by slowly lowering it for about 2-3 seconds. Try to accelerate as much as possible in the concentric lifting phase.

    Rest / Rest Lift
    (Zercher Squat, High Press Floor Press, High Rise Bench Press)

    The same rule applies to the maximum Repeat Strength – raise the set to the point If you know that you can not get another repetition, rest for 20 seconds before resuming the set for further repetitions.

    For Everything Else (mTOR Sets and myo-reps) You need to reach the point of muscle failure where you can not do repetitions.

    Q & A

    Here are some questions that will arise:

    I can not exercise 6 days a week. Can I still run the program?

    If you can exercise 4 or 5 days a week, you can run the program. In this case, simply roll through the 6 training days in a row. You only need one week to complete a "training week".

    If you can only train 3 days a week, this is not the best plan for you as it is based on a high work frequency. [19659006] Can I do this program when I try to cut?

    Only when we are on the same page does the attempt to "cut" means eating a calorie deficit to lose body fat. My answer would be "Yes, but …"

    To optimally use a force or size plan, you should ideally consume at least a small calorie surplus. That's important, especially if you're natural. You can still add size and strength if you are eating at conservation level, but the gains will be slower.

    But what about a calorie deficit? For the development of the size it is not ideal. In the right circumstances, you can add muscle while having a slight calorie deficit, but even at best your muscle-building ability will be compromised if you do not get enough nutrients.

    But what about the strength? Since strength is gained through both the increase in muscle size and the neurological performance, it is a bit easier to increase the power than to increase in a calorie deficit. That means your strength gains will still be much slower than consuming a calorie surplus.

    Why? First, because you can not build up so much muscle. As you build less muscle, your potential strength does not increase so much. Second, if you reduce carbohydrates (which you normally do to reach a deficit), you will save less muscle water, which will reduce your leverage.

    Dehydration or a reduction in water retention can significantly reduce strength, even if muscle mass remains the same. Therefore, powerlifters purposely "blow up" before a meeting.

    If you consume fewer carbohydrates, you can lower your CNS efficiency because the nervous system works mainly with glucose.

    Therefore, I would highly recommend you run this program and consume at least a slight calorie surplus if you want to maximize your profits.

    If you now decide to lower your body fat, you still have to work out. And as your ability to recover and adapt to training gets smaller and smaller as you try to "cut," no program will ever get maximum results when trying to get lean. In this respect, this program is as good as any other in a cut-off phase.

    Because of the small volume, you are actually reducing the potential overtraining / under recovery potential that occurs earlier as you reduce your food intake. Yes, you can do this program if you try to get lean, but do not expect the same profits as if you were eating it while eating a surplus.

    Can I add cardio?

    The same answer as the question about when you run this program while trying to lose fat: Yes, but …

    The program should not be adding a moderate cardio-round (steady state or short intervals) make ineffective. Keyword: moderate. So, if you're jogging for 60-90 minutes a day, there's a good chance that you will not progress as fast as if you were simply running the program.

    30 minutes of inpatient work or intervals of 12-15 minutes 2-3 times a week is good. But understand that, just like a calorie deficit, it could slow your profits a bit.

    Can I add work for abdominal muscles and / or calves?

    You can. Personally, I train abdominal muscles with a flash attachment that works well with the structure of this workout.

    Exercise abdominal muscles daily for 3 weeks, then do not exercise for 3 weeks. Then exercise every day for 3 weeks and do not exercise in the last 3 weeks. Usually, I recommend doing 3 sets of a superset that includes a loaded and an unloaded abdominal exercise. Example:

    Exercise Sets Repeats Rest
    A1 Seated Cable Clamp 3 8-12 [196592642] [196592642]
    ] Swiss Ball Crunch 3 8-12 1 min.

    At the end of the push days, calf labor can be added up to 3 days a week. The best method is the mTOR reps method. Perform 2 warm-up sets and then a complete mTOR set. You can do it sitting, standing or donkey-style.

    Can I repeat the program when I'm done with a 12-week cycle?

    Yes. Just test your maximum on the 6 "big lifts" to plan the weights for the next cycle. If you choose a new cycle, you'll be able to change the hypertrophy exercises, even if the heavy support is raised. However, the main lifts should stay the same.

    Another option would be to make either "The Best Damn Natural Lifter Training Plan" or Part 2 for 3-6 weeks before returning to another strength phase.

    Foolproof Plan [19659002] This type of workout, if you train with the required intensity, will certainly increase significantly. It is foolproof and can change your training paradigm forever. If you are tired of turning your wheels to "traditional" plans, this could be the answer you were looking for.

    Natural Vs. Improved lifters

    Natural Profits – The Proven Training Strategies

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