natural bodybuilding

When I started out lifting, I bought into the idea that the key to building big legs was simply to develop a strong squat. I started out with toothpick legs and an empty barbell and built up to around a 350 x 5 squat over the course of about 2-3 years. Whilst my legs certainly grew a lot, I...

I push to failure on pretty much every exercise. And yes the reps get somewhat slower towards the end, but I find only a handful of exercises got me grinding hard. Stuff like preacher curls, c.g. Bench, overhead tricep extensions. Are proper grinding reps something to aim for on every...

For example, if you’re doing DB flys and set 1 is 8 x 16kg, 2nd is 10 x 14kg and the third is 8 x 14kg all to failure or 1-2 RIR, on your next session would you increase the last set to 10 x 14kg or the first set to 10 x 16kg? When i first started the gym i’d work my way up to 3 x 12 and then...

Hi everyone. So I understand that most research shows that as long as you do about 12 sets overall volume for each bodypart over the week then it doesn't make a huge difference which body split you use. For myself, I find I need a day's rest inbetween each workout. This is both for recovery and...

I built this split off of Helms' intermediate template in his book along with several studies with volume recommendations from Schoenfeld, McDonald and Wernbom. Progression would be just simple double progression currently. Deloads every 4-6 weeks or so. I am in a surplus after a long time in...

This may be a stupid question, I’m just curious and trying to learn. Why is it that so many people on gear eat like 250+g protein? As a natural, do we need less, if so, why? I’m someone that naturally just loves protein and gravitates towards it, so at 160 I tend to eat 200g no problem

Summary Timestamps: 00:52 Adequate Mechanical Tension 01:44 Training too close to failure too frequently 02:40 Supplements that work and the importance of them 03:42 Timing of carbohydrates while dieting 04:34 Protein requirements/recommendations and protein quality 5:15 Training to...

Looking for a check in critique. I'm currently 28 weeks out from an OCB show where I intend to make my Men's Classic debut. I'm in the process leaning out and trying to dial in my physique because I am afraid of getting behind schedule on conditioning after spending the last 6ish months on a...

Like some of you, I recently became interested in changing my routine to a full-body workout, 5 days per week. I was worried that I couldn’t handle 5 days of lifting in a row, but I watched the videos and read some posts in this sub and decided to give it a shot. As requested by at least one...

Yo, I’m currently bulking and currently at 10% body fat (pics on my profile). How much weight gain should I aim for on a weekly basis? I want majority of it to be more muscle or at least a 1:1 muscle-to-fat ratio. Is it 0.2 lbs to 0.5 lbs per week or it should be okay to reach a maximum of 1...

Hey bros! I'm very new to lifting, only started last year but I was yoyo dieting the whole time so I didn't make too much progress, but I started bulking since exactly 30 days ago, and I don't see too much difference in the mirror, only a little bit more "belly size". I'm lifting 4 times a...

Ok so idk how this happened, but I used some of my buddies preworkout called E.S.P. Extreme. There is 3 different levels of the pwo. 1 scoop=1 small scoop. 2 scoops=medium scoop. 3 scoops=large scoop. 3 scoops has about 500mg of caffeine so I'm like ok ima do 2 scoops. 20 minutes in, I'm feeling...

I definitely did not bulk correctly or cut correctly I would say as I started "seriously" cutting weight with my coach (I was her guinea pig) less than 12 weeks out. Just want your guys opinion on my conditioning and any recommendations you would make as I go forward in terms of natural...

Maybe i'm just not looking hard enough but I simply cannot find any convincing before/after photos of calf growth. I understand that genetics is a huge part of this (i.e. muscle insertions, growth, etc) and I also understand that it IS actually possible to increase the mass somewhat. However...

Hello, Mike Israetel is a proponent of these two methods and I have recently implented them in my training and it is definitely a different stimulus. On most exercises, the negative portion of the lift takes me 3-5 seconds, then I try to get as deep a stretch as possible and then hold the...

I am I have been going to the Gym For 2 years. the first year was an L for me as my trainer was not good so I decided to hop on the web and get some research by myself I found some answers a lot by the way some of those include (they are science base by the way) : Get at least 0.8 - 1.0 gms of...

1 year comparison & my body progression over the years Please look at my bodyweight data too, I'm NOT doing maingaining As you can see, I've made virtually no progress from Aug 8, 2022 to Oct 1, 2023. I chose to compare these 2 points in time because of similar body weight. I'm generally very...

I Started going to the gym on 31 Dec' 2018 and today it feels like I have actually achieved something in my life. Gym became my new life, never skipped a single day and never skipped a good night's sleep. Lots of mistakes were made and I learnt a lot from them. Diet My diet game has always...

Don't want to be rude, but some of you guys really worry about stuff that really are not that big of a deal. Really. "I train 5x a week, but I have to travel one day in the week to a super important business meeting, and unfortunatelly my hotel doesn't have a gym and I would have to skip an...

We are excited to welcome /@cy26629 to do an AMA tomorrow 9Jul2020 from 10:00-3:00 PM EST. He is the head captain of team USA and current 2x Mr Natural O and 2x Mr Universe for classic physique. Start posting questions now and he will get to answering tomorrow! Please be respectful and...