It is important to know if an athlete or bodybuilder with whom you work uses steroids or other PEDs. Why? Because knowing that this should change the way you coach them.
I have worked with natural and improved individuals alike. And you just can not train them in the same way, unless you have a natural athlete who is a genetic freak in the muscle building department.
For example, a person with the ACTN3 RR genotype and a naturally high testosterone and IGF content. 1 level could build MORE muscle and respond better to training than someone with poor genetics who uses a low to moderate amount of steroids.
But these people are few and far between (1
Frequency Per Muscle
Anabolic drugs activate protein synthesis and remain quite high 24/7, which means that steroid users do not have to hit a muscle as often for maximum growth. A natural lifter only has increased protein synthesis in a muscle when it trains that muscle, and it stays elevated for 24 to 36 hours.
Therefore, a natural lifter should train a muscle 2-3 times a week for maximum growth, while an improved lifter can only hit hard on a muscle once a week. (Although I still believe that a double hit per week is better.
Improved lifters can recover from more exercise volume, repairing muscle damage much faster and easier due to increased protein synthesis Bodybuilders' popular approach of completely destroying a muscle once a week works well with improved lifters, but not so much with the average natural talent.
In addition, the frequency of meeting a muscle and the volume per session are inversely related: the more often You can beat one muscle, the less volume you can do per workout, and a natural lifter should hit a muscle more often for optimal results, which is another reason why it should not make too much volume per session.
Number of exercises
This applies to the volume component Lifter can recover and grow from more volume so he can perform more exercises for each muscle group.
And if your client is like most gyms, he believes in "bombarding the muscle from every angle". Well, a natural person has to be more careful when choosing his exercises. Since he can not recover so well and tolerates so much volume, he can not use a myriad of exercises with every workout. Therefore, he must choose the exercises with great care and choose the movements that have the greatest advantage for their money.
He should also avoid unnecessary exercises (bench press, then dumbbell bench press or, for example, Smith machine bench presses) and avoid the volume of waste (exercises that have little to offer in terms of added value.)
Whether the natural lift can be difficult or not, has more to do with the CNS, so that both natural and improved lifters can become heavier if they have the nervous system
How do you know if your client has the nervous system for it?
Ask him the following questions:
- Do you fall 2-3 hours after a heavy workout?
- Are you moody or not motivated the day after a heavy session?
- Is your resting heart rate significantly higher in the morning after a strenuous workout?
- Do you have a drop in libido after a few weeks of heavy lifting?
- Do you have trouble sleeping when you exercise hard, even if you work out early in the day?
If he can identify with it, your client probably does not have the nervous system suitable for heavy work.
Question of Strength 53
3 reasons why you can not train like a juicer