natural bodybuilding

Podcast >In today’s episode, Greg and Eric share a little bit of good news, followed by a Q&A segment. Topics covered include training frequency, reducing caloric intake on rest days, strength reductions during weight loss, low-calorie diets, isometric training, and much more. Then, this week’s...

This is a bit of a basic bro question; but those Chris Williams podcasts (or whatever his name is) got me thinking. If you could only do 10 exercises forever, what would they be? Mind would be: Incline smith machine press Behind the back lateral raise Cross cable Tricep extension Incline...

I've been lifting for quite a few years, recently used the Upper/Lower scheme for 1 year, but I stalled. I'm thinking about going back to the 4 day split. What do you think about the below program? Progression on the work sets is to add weight when I reach top of the rep range on all sets...

Taken from the unofficial /r/naturalbodybuilding wiki with permission The Anabolic Window First, let's get rid of the myth of the "Anabolic Window". Article - Menno Henselmans What is the Anabolic Window? There are many studies that show workout nutrition increases protein balance and...

Progress pic: Am i doing something wrong? I feel like this is what someone would look afte ONE YEAR of lifting, not FOUR + Been lifting PPL 3x a week up until last summer when i switched to PPL 5x a week. 2 years ago i started on creatine and bulked up to 80kg and cut back down to 66kg in the...

Imagine I stand upright with a dumbbell in a hammer grip. I lift the dumbbell vertically while keeping my elbow tucked--NOT winged out as if I'm doing a typical upright row for side delts. So my upper arm, beginning parallel with my torso, is extending back behind the line of my torso. This...

Young guy doing intermittent fasting here. been very happy with eating less but as I started working out for muscle gain recently, I increased my protein intake from 0.45 to 0.73g/lb, which seems to be only bare minimum for gaining muscle but only this amount makes me feel too full to think that...

Does anyone take these and if so what is your experience? I've been reading quite a bit about them, watching various doctors on Youtube talking about them, reading various studies, etc... TO the point where I have bought some and I am going to try them out. A brief synopsis: " In published...

I keep seeing outdated information about the effects of a high protein diet on kidney health. Just because it's inconvenient news doesn't mean we should act like it doesn't exist. Over the last 5 years multiple studies have shown High protein diets are rough on the kidneys over the very long...

In the hopes of reducing the amount of low quality, simple, and beginner posts on the sub we are going to try a weekly question thread. It would help if users keep it sorted by new and check in every few days to help people out. Week of 8/10/2020 Week of 8/17/2020 Week of 8/23/2020 Week of...

1.5 Week Out - First show of 4 Results of my practice peak - 1.5 weeks to the real deal No idea what to expect but it has been a journey. 71kg 5’11 Edit - Original Link doesn’t seem to be working, so fixing with individuals Link 1 Link 2 Link 3 Link 4 Link 5 Don’t know why but the...

5’9, 160 lbs, 19 years old. Started lifting right before I turned 18. I hit 225 bench in February of 2023. Fast forward to now, I just hit 235 in july. Am I doing something wrong? Why is my bench progressing so slow. Current split is Arnold split(chest day twice a week) Wondering if I should...

I put a summary at the end under "Overall Conclusions" but I highly recommend reading this entirely. The caloric value of alcohol Protein: 4 calories per gram Carbs: 4 calories per gram Fats: 9 Calories per gram Alcohol: 7 calories per gram. However, some will argue that like...

Assuming that you’re only going to build .5lb of muscle per month or so, is a 1lb per month bulk the most you’d recommend to someone on their 3rd/4th year lifting? I don’t feel like cutting or being stagnant but don’t feel like bulking 15 pounds in the next 8 months is worth it. Whats your...

Whaddup. Longtime lurker, sometimes commenter, and first time poster. I bought the 6 month RP hypertrophy app package, and figured I’d keep a little log here. Quick stats/background -5’11 205lbs and have been training for 15 years -Hypertrophy and bodybuilding has traditionally bored...

PPL or U/L I'm having paralysis analysis so i'm asking for some help. I have been training consistently for the past 10 years. I was almost always on an U/L split. I have got a pretty nice physique with this. In the past year or 2 i have been starting to get a few overuse injuries here and...

Background I'll keep this short and sweet and if you think I left some information out please feel free to ask. I always respond. I used to be a calisthenic freak back in my high school days, so I did loads of pull ups and other variations. A lot of dips, push ups, and hundreds of squats a...

Day 1: Push (Shoulders, Chest, Triceps) Warm-up: 5-10 minutes of cardiovascular exercise Compound Exercise (Heavy): Seated Dumbbell Shoulder Press - 4 sets x 4-6 reps (using heavy weights with maximum effort) Intensity Technique: Rest-pause Sets - Arnold Press - 3 sets x Max reps (performing as...

I'm on this journey for quite some time with ups and downs but I made myself the goal to start competing in October. I know I have a long way to go but I also have the time to get where I want to be. Some background info: I'm a 29 year old female, mom of 2 kids and there are some pics in my...

A couple weeks ago I posted about "imaginary" weightlifting workout builder, I was so excited to build it, so I spent days and nights coding it, and this is my first version of the tool: https://www.liftosaur.com/builder The idea was to have a tool, that'd allow you to plan the workouts, making...