|
Bodybuilding Training the “Natural Way”
Part I
By Craig
Yarnall:
We as the natural bodybuilder are not
afraid to try new workouts. But with all workouts it comes down to the
basics and consistency. “Natural” lifters must remember the body does
speak and when it does we must listen. Our bodies do not hide injuries
like the “other” athletes. This is where three keys to a long productive
“natural” bodybuilding career can really payoff. They are nutrition,
technique, and recovery.
No magic workout will build ideal mass
for man or woman. Each sex can attain similar results with testosterone
being the limiting factor in which women do not build the tremendous
musculatures men can. Similar workouts can work for men and women. My
wife has been my workout partner for the last 3 years and made some
really good gains from the workouts we have done. I myself have made
very good progress from the workouts as well. She really has been my
prized pupil during these past 5 years of being a personal trainer. Her
strength has increased progressively each year and is now in the best
shape of her life. Dr. Jeffery Volek has done extensive research to
establish ideal gains in women who lift heavier weights in a periodized
lifting program. Again due the main factor, testosterone, women can not
attain the same musculatures as men due to hormonal differences, but can
very productive progress in terms of fat loss and tightening up the
entire body!! Nutritional factors can help to change the way muscle is
carried in each sex as well, but never to the point where women will
equal men unless “testosterone” is used.
Now that we see that men and women can
do very similar workouts, let’s look at bodybuilding. Bodybuilding’s
main purpose is build muscle to each person’s genetic ceiling with ideal
shape, size, and symmetry. Knowing this, muscle stimulation of the group
you are trying to work is the key. Tension, form, and technique are main
way to promote the greatest muscle stimulation. In order to establish
these factors, one must use a weight heavy enough to cause tension
without losing your form for at least 6 repetitions (Power/Core Lifts)
and maximally in the other direction of 15-20 repetitions during high
intensity/ Volume training. It has been documented that weights done for
more than 15 reps will do little to make the muscle adapt and grow. If
this were the case women who walked for exercise would have the best
legs around and that is not the case. Women must weight train to reap
the benefits of total fitness; otherwise, optimal fat loss will not
occur. On the other hand, those who go below 6 reps consistently are
more prone to injury because these weights are not done with proper form
and technique. When weights are done that fall under 6 reps, the muscle
group being worked receive the least amount of tension, which can cause
the accessory groups to take the brunt of the movement. Have that
Orthopedic phone number ready!!
Training, in general, does not just
change to higher reps when pre-contest comes around. Is that what got
you there to begin with? I don’t think so!!! Routines need to vary as
well as reps, but drastic changes in your workout will not support
muscle retention. Experimentation and trial and error can help you see
how your body responds. Variety in your workouts is a must if your plan
is to keep plateaus and stagnation out of your workouts. Periodization
is one of those ways to prevent plateaus and overtraining. Homeostasis
is a condition our body is very comfortable with, but we never want our
muscles to be in that comfortable condition. Our bodies try and figure
out what we are doing to fight change, so never fall into the rut of the
habitual workout. Extensive research has been done by the College of New
Jersey about non-cyclic periodization. These workouts can really benefit
the “natural” athlete. These are alternating a Power/ Core lift workout
with a high intensity/ Volume workout. Great strength gains have been
reported in both men and women. This alternating workout program allows
the body to recover and get stronger at the same time. Rep ranges will
vary and adequate rest can occur while you train to stimulate not
annihilate. The body over time can then feel strong and energetic
without the increased chance of overtraining and injury.
Bodybuilders are not usually cardio
lovers, but it is the necessary evil that must be done to work the heart
and accelerate fat loss. Cardio should be done as little as possible
being a bodybuilder, because excess cardio can eat away that hard-earned
muscle. Excessive cardio can also cause injuries due to its repetitive
nature and how it can pound away at your feet, ankles, knees, and hips.
Work it just enough to have a healthy heart or when necessary to
accelerate fat loss for an upcoming show. During the off-season 2-3
times per week is sufficient working on lower intensity cardio with
areas such as mile runs and 100 m sprints with 300 m jogs. Pre-contest
can get up to 4-6 times per week with higher interval training as
necessary depending upon your condition.
I have been training for well over 15
years and have seen my share of comfortability with workouts by both
sexes. Women will take endless aerobics classes and use cardio equipment
7 days per week. For all those years of hard work, she has little to no
progress to see. Why? Because resistance training is not part of their
workout. You know they could get bulky!!!! BIG!! NOT!! Women need to
embrace their muscles and be proud of their genetics and train hard to
achieve what they have worked so hard for!! Men are no different, except
they are on the other end of the spectrum. They tend to lift too much
weight, no matter what the cost!! They work every muscle group in the
body, except the one being emphasized that day. Take the Bench Press, on
a Monday, on Big Chest Monday, as you load up the bar with improper warm
ups, one plate on each side, then two plates on each side. As the sets
get further along and the weight increases so does the speed at which
the bar freight trains to your chest!! All of a sudden, the direction
changes from the negative to the positive and the chest becomes a
trampoline and the lower back and ass become a parking spot for your
car. Nothing good can come out of that last scenario except injury and
pain. Muscle control and maximum stimulation are the keys to
bodybuilding when lifting. Bodybuilding is just that building your body,
not out of control power lifting. Power lifting movements have their
place in the bodybuilding world, but not to the low one rep maxes being
performed by power lifters. I feel power lifting movements can be very
effective during the off season to put on those extra pounds of hard
earned muscle, but in the proper rep ranges and hitting low rep ranges
once in a while.
Stiff-legged deadlifts are another
movement, which has been butchered over the years as well. This
movements’ pivot point should be around the hip joint. The main muscle
group should be the hamstring with some help from the lower back
muscles. Minimal feeling should be felt in the lower back due to the
isometric hold in the upper body. Countless times this exercise is done
with movement occurring around the spine thus compromising the back. And
even more stress can be put on the lower back if the bar is moved away
from the legs during the descent. Remember on this one to keep the back
flat and stretch those glutes backwards as the bar descends and as you
return to the top the glutes are squeezed tight!!
Your workout should be built around the
3 main regions: the legs, back, and chest. All the other groups are
assistive and will get their work but not at the expense of the big
three. These other groups are the shoulders, biceps, and the triceps.
These smaller assisting groups should not be trained to where they
impede the larger muscles in their workouts. Biceps should not be
trained the day before your back. The shoulders and triceps should not
be trained the day before your chest. I have worked out the most ideal
scenario on how to work your schedule from experience and extensive
research. I know that everyone does not fall under the typical workout
that works for everybody, but a lot of variables go into this workout
and tremendous results have been seen. I suggest a 6-8 week cycle and
you won’t be disappointed!!! It calls for a 2 days on/ 1 day off
schedule for the “natural” athlete. A typical week goes like this:
Day 1: Chest/tris/abs
Day 2: Legs/calves
Day 3: OFF
Day 4: Shoulders/traps/abs
Day 5: Back/biceps/calves
Day 6: OFF
Day 7: Repeat Day 1
No muscle groups really overlap and no
one-day is set in stone with the non-cyclic periodization. Workouts can
vary and the body is not taxed the same way each time.
Power and Volume workouts are ideal for
men and women. It lets the women push themselves on the power workout,
while the men tax themselves on the volume workout. Rep ranges always
vary accordingly, where benefits can be derived from each workout. Both
workouts are an eye-opener for each sex as they venture into unchartered
territories and keep the body guessing as to what’s coming next. Quality
gains will come without extensive pounding on your joints, tendons, and
ligaments. Oh, what a relief!!!
Remember, workouts change and adapt
according to research. Everyone will have a special way to hit their
muscles, but I believe this one to be a winner for all!!! If you would
like to see how I lay out this workout, please email me at
Cytrainer913@aol.com and I will send you the excel sheet on how to
set this up!! I am here to help and I know everyone will not fall under
these generalizations, at least with your back rounds in the
bodybuilding field. I also know there are beginners out there that could
use this to benefit your workout. So send me an email and I will try and
help you out any way I can.
Wishing you
the best,
Craig Yarnall, CSCS, CPT, WNBF Pro
"Lifetime Natural Bodybuilder"
"Want a Better Body, Squat DEEP"
"Train Hard and Stay Natural"
|
