[purenatural]

About two or three times a month someone comes to me at the gym and tells me that he wants to become a bodybuilder and asks me what to do. So many people have come in with this question over the years that I have a poster on the wall that I was allowed to put in the gym

These guidelines and all my advice applies only to NATURAL bodybuilders

SO YOU WANT TO BE A NATURAL BODYBUILDER
1. You have to want to be bodybuilder for yourself. If you want to do it to impress others, you'll never make it. You'll lose motivation because what impresses people changes everyday.

2. You need to train like a powerlifter for atleast four years and pack on about 40 pounds of muscle before you can even think of bodybuilding exercises and techniques. Don't ask me about them until you've done this!

3. Build your routine around the major movements like squats, bench press, deadlifts, military press, cleans, snatches, barbell rows, chins, dips, and barbell curls.

4. The most common injury in bodybuilding is the lower back. You MUST strengthen your lower back through deadlifts, squats, and good mornings. You don't get back injuries from training it, you get them from not training it. Don't make this mistake. It could end your bodybuilding career.

5. Train no more than 4 days a week. If you train at maximum intensity, you won't be able to train more than 3 days a week. And intensity is what builds muscle.

6. Keep the weightlifting portion of your workouts to 60 minutes or less. Warm-up and stretching are not included in this time.

7. Do no more than 2 exercises per bodypart, 3 to 5 sets per exercise, and keep your reps between 4 and 6.

8. See me for specific programs. Stay on the program I give you for 12 weeks. Don't change it in any way. After the 12-week program, take a week off from the gym completely and then see me for a new program.

9. Rest and sleep as much as possible when you're out of the gym.

10. Don't read any bodybuilding magazines or buy bodybuilding books. Almost all of them are complete garbage and will give you very bad advice. Don't show me articles or routines from these magazines unless you really want to piss me off.

11. Eat a balanced diet and use a whey protein supplement and multivitamin. You don't need creatine, andro, DHEA or any of that other stuff. The only thing that makes you grow is training hard.

12. Don't use drugs. You'll never learn how to properly train.

[tim290280]

Adapted straight from Stuart McRoberts Brawn.

Do you spend all day hunting down articles to post? If so I have a shopping list for you.

[MaKaVeLi]

no offense, but i think that's garbage... I mean - "Do no more than 2 exercises per bodypart" - wtf? also, i think you should quote your sources

[Q80_MuscleHed]

i love the fact of tranining like a power lifter .. but not all exersice .. U have to include the BBing rules even with compounds movments

[MOCCHA MAN]

Originally Posted by MaKaVeLi

no offense, but i think that's garbage... I mean - "Do no more than 2 exercises per bodypart" - wtf? also, i think you should quote your sources

It is rubbish! Because not because it recommends 2 sets (Just a diffrent trainning protocol) but because some idiot thinks they know everything there is to no on Natural Bodybuilding.

I luv it when an article posts it's beliefs or summary or suggest a guide.

Don't do bodybuilding to impress people WTF. YEAH I work out because I luv working out. BUT I WILL NEVER SHOW ANY ONE THE MUSCLES I DEVELOP

GET FUCKED!!!! THIS IS THE STUPIDIST SHIT I HAVE READ IN A LONG TIME

*

[Nothin' but a peanut!!]

yo pull your head in man in the last 2 threads ive been in you've made yourself known to me as a real tosser wake up
most of them are good guidelines man
i dont understand the dont use drugs you wont know how to train properly one tho :S

[MOCCHA MAN]

^^It's all right bro u obviously don't no much about Stuart McRoberts Brawn and if u read that article properly u would see it's another one of his piss poor adverts


8. See me for specific programs. Stay on the program I give you for 12 weeks. Don't change it in any way. After the 12-week program, take a week off from the gym completely and then see me for a new program.

[jornT]

Originally Posted by purenatural

5. Train no more than 4 days a week. If you train at maximum intensity, you won't be able to train more than 3 days a week. And intensity is what builds muscle.

7. Do no more than 2 exercises per bodypart, 3 to 5 sets per exercise, and keep your reps between 4 and 6.

8. See me for specific programs. Stay on the program I give you for 12 weeks. Don't change it in any way. After the 12-week program, take a week off from the gym completely and then see me for a new program.

11. Eat a balanced diet and use a whey protein supplement and multivitamin. You don't need creatine, andro, DHEA or any of that other stuff. The only thing that makes you grow is training hard.

12. Don't use drugs. You'll never learn how to properly train.

These are the ones I don't agree with.

Intensity isn't THE decidding that builds muscle. We all know that HIT is BS, don't we? You need a mix between frequency, volume and intensity, periodisation and I'm probably forgetting other important variables here.

Don't go to this guy for a program. In this few lines there's to much BS already, so the last thing I want is his program which I'm not even allowed to change.

Don't take creatine? WTF?

Don't use drugs? I'm not a drugs advocate nor a drug basjer. But if I would make s statement about it, I would atleast back it up with some arguments and not a BS comment.

[jornT]

Originally Posted by tim290280

Do you spend all day hunting down articles to post? If so I have a shopping list for you.

[aefx2387]

[quote=purenatural]
2. You need to train like a powerlifter for atleast four years and pack on about 40 pounds of muscle before you can even think of bodybuilding exercises and techniques. Don't ask me about them until you've done this! QUOTE]

Thats the biggest bs i've ever heard. Theres no such thing as "bodybuilding" exercises. An exercise is an exercise and theres no need to train like a powerlifter for at least 4 years, I've been training on and off for the past 4 years doing regular splits and begun to seriously train mid january and will be competing in august and plan on winning the novice title

[purenatural]

Originally Posted by tim290280

Adapted straight from Stuart McRoberts Brawn.

Do you spend all day hunting down articles to post? If so I have a shopping list for you.

No actually, these articles I've kept well over since I started out bb. Should of re-edit it. It was originally from person who owns the gym I used to go to.

Originally Posted by jornT

These are the ones I don't agree with.

Intensity isn't THE decidding that builds muscle. We all know that HIT is BS, don't we? You need a mix between frequency, volume and intensity, periodisation and I'm probably forgetting other important variables here.

Don't go to this guy for a program. In this few lines there's to much BS already, so the last thing I want is his program which I'm not even allowed to change.

Don't take creatine? WTF?

Don't use drugs? I'm not a drugs advocate nor a drug basjer. But if I would make s statement about it, I would atleast back it up with some arguments and not a BS comment.

You don't agree with almost anything I say so I wouldn't be suprise. And Personally well i haven't took creatine and as well as other people I've worked out with and saw not just myself making gains throughout my years of working out when I first started of being little skinny kid weighing around 100 lbs and now nearly weighing about 140 which you may think it's still light but I'm just little above 5 feet. So if I can make gains w/out the need of creatine and drugs I'm sure you and others can as well. But that's just my opinion.

Also it says if you want to become a natural bodybuilder, why would you want to advice a natural bodybuilder to take drugs. I have nothing againts those drugs but I wouldn't advice someone to take it.

And yes another thing I should of editted was don't take drugs or else you won't know how to train properly. I'm assuming the gym owner must of meant that some drug users, and since it helps alot being assissted some possible can not know proper technique but still lift alot more then an average joe.

And just to let you all know. Last couple of articles I've posted aren't originally from me but are articles from people I know and that I've kept for while and agreed with.

[aefx2387]

anyone is gonna put muscle on in their first year of training without supplements! but your body will adapt and supplements help increase your gains