Natural Muscle Gain

Natural Bodybuilders: Training Routines

Being a successful natural bodybuilder is all about having good muscle size and a low body fat percentage without relying on performance-enhancing drugs. The training plan you use is without a doubt one of the most important factors in your success. While any well-designed, balanced workout performed at a high intensity will produce results, you may be better suited to certain training regimens than others. Depending on your current level, goals, and lifestyle, you can choose from three main types of workouts.

1. Full-Body Routine

Full-body workouts involve working out your entire body in each session, which is usually done three times per week. A full-body training allows you to maintain high-intensity levels, focuses on large, compound movements, requires only three visits to the gym per week, and provides ample recovery time between sessions. However, if you want to train more than three times per week, it will be difficult, and there will be little time for you to focus on any smaller body parts, such as calves and biceps, that you want to emphasize.

2. Movement-Based Split Routine

Full-body training is great for beginners, but Stuart McRobert, trainer and author of “Brawn,” recommends switching to a split routine after a year of full-body training. A movement-based split involves splitting your body into pushing muscles such as your chest, shoulders, triceps, and quadriceps, and pulling muscles such as your hamstrings, upper and lower back, traps, and biceps. Legs are sometimes given their own day. This type of workout is better suited to slightly more advanced natural bodybuilders, as it allows you to vary your sessions more. However, you may still find it difficult to devote significant training time to any lagging muscles.

3. Body Part Split Routine

Body part splits are frequently depicted in bodybuilding and fitness magazines. You divide your body into four to seven different sessions, though the typical bodybuilding split is four days, with back and biceps on day one, chest and triceps on day two, legs on day three, and shoulders and traps on day four. Body part splits are excellent for focusing on specific muscles and allowing you to train at a high volume and intensity. However, because you only train each muscle group once per week, it is easy to over-train, and because you only train each muscle group once per week, some larger muscles, such as your back and legs, may not get enough training.


Any workout plan will get you good results as long as you put in the effort, eat the right foods, and have patience. Whatever plan you choose, limit yourself to a maximum of five exercises per session and allow your muscles adequate recovery time between training sessions.


How to Benchpress According to Your Goals

You most likely bench press once a week as part of your workout routine (and maybe even multiple times a week). Because of its reputation as a surefire method for building big chest muscle, the exercise is a workout staple. The barbell bench press is also one of the big three exercises around which powerlifters base their entire existence, with the goal of piling ever more plates onto the bar for the highest total weight they can manage.

However, because of these two aspects of the bench press, there are different approaches to the lift, both in terms of training philosophy and technique, in order to achieve the goal at hand—and if you want to make the most of your time and effort under the barbell, you should make sure you're targeting one or the other.

First, it's critical to understand the distinction between the two approaches. Consider them to be bodybuilder and powerlifter styles (to build muscle) (to push the most amount of weight possible).

Bench Press for Body Building

  • Activate your core
  • Maintain a slight thoracic spine arch.
  • The goal is to spend as much time as possible under tension, making your chest work as hard as possible.

Bench Press for Power Lifting

  • Arch your back as much as possible while keeping your buttocks on the pad.
  • The purpose of this position is to help change the bar's angle to a decline and shorten the distance the bar must travel, making it easier to move heavier loads.

How to Choose the Right Bench Press for You

The question now is, what is most important to you? What are your body building objectives?

If you want to build big muscles but don't care about your gym stats, try the bodybuilder-style bench press. There will be plenty of chest stimulation (and eventually, you might find you prefer swapping the barbell for other options that allow you to home in on the muscles to accentuate growth and shape). This will be the best option for the majority of people.

It's fine if your ultimate goal is brute strength. There are few things more satisfying than adding a new plate to the bar and crushing a rep. Focus on progressively adding more weight by training smart with a program that allows you to scale up safely.


How to Deal with Gym Anxiety After Pandemic

Feeling nervous about going to the gym? You are not alone. This article discusses the causes of gym anxiety and strategies for working out with confidence.

What is Gym Anxiety?

Gym anxiety is characterized by apprehension or nervousness when going to the gym.

We are nervous in the gym for a variety of reasons. Most of us have felt nervous when performing in front of others, but working out in the gym amplifies this sensation because our bodies and abilities are on display.

Gym anxiety is on the rise as a result of rising gym membership and “perfect body” pressure. According to some estimates, half of us are intimidated by the prospect of working out in a gym. Our mental health has never been more important in our quest for physical fitness.

Going Back to the Gym Post-Pandemic

Exercise routines have been disrupted by the pandemic, leading to a more sedentary, indoor lifestyle. As we emerge from hibernation, the world is gradually returning to traditional gyms and exercise spaces. However, the long-awaited reopening is tempered by lingering fears of infection and heightened sensitivity to our physical appearance. To put it bluntly, we'd rather sleep.

The stark reality is that the pandemic has altered us more than we would like to admit. Not only are we less physically active, but this lack of activity is linked to higher levels of depression, anxiety, and stress.

The majority of information on returning to exercise after a period of inactivity focuses on physical preparation. However, returning to exercise after a pandemic is more than just shaking off the rust and stretching out. The real challenge is regaining the confidence to re-enter the world in whatever shape you're in.

Tips to Deal With Gym Anxiety

Whatever the cause, there are methods for dealing with gym anxiety. Here are our suggestions for overcoming gym apprehension.

1. Get rid of your uncertainty.

Because it prevents us from planning for the future, uncertainty is a common source of anxiety. Gym anxiety can be caused by not knowing what to do or wear, or whether we will be welcomed. To reduce the element of uncertainty, research the gym's website, call ahead, or speak with gym members before your first visit.

2. Find a schedule you're comfortable with.

Every gym has its own vibe. Try to find one that works for you. Many gyms have different hours or classes for different groups. This is especially important for women, who are more likely to experience gym anxiety.

3. Don't skip the introduction.

Most gyms provide an orientation. This is an excellent way to become acquainted with the layout of the gym as well as how to use the equipment. Consider hiring a personal trainer to boost your confidence and avoid the risk of embarrassment or injury caused by poor technique.

4. Exercise with friends.

Finding a place where you feel accepted and people with whom you share common interests can help you overcome gym workout anxiety. Exercising in a group or with friends has been shown to improve mental health and quality of life.

5. Get professional help.

Getting in shape isn't enough to overcome gym phobia. Investigate coping mechanisms such as positive self-talk and mindfulness. Slow breathing techniques, which influence the heart rate and the central nervous system, are also effective in reducing anxiety.

If you believe your anxiety is out of control, seek professional help. Health professionals can assist us in overcoming gym phobia.