+ 3 Training Routine For a Nattie
A Bit About Me
Training 3 -4 years on off, Ran 1 cycle of Test E but don't think il do steroids again. I do a lot of cardio and am very lean but want to have a bit of shape about me ( don't like the aids victim look)
Im unsure if this routine is any use and if I could do something better for my goals. Would a Push Pull Routine be better?I lift 3-4x a week.
I dont work out legs as I cycle and run
Any advice/help would be appreciated......Thanks TDOG
My Current Training Routine
Chest + Triceps
Flat Press-4 Sets,8 Reps, 1min RI
Incline Press-4 sets, 8 Reps, 1min RI
Incline Flys - 3 Sets, 10-12 Reps, 1min RI
Cable Crossover - 4 Sets, 10 Reps, 1min RI
Low Cable Chest Flys - 3 Sets, 8-10 Reps, 1min RI
Tricep Cable Push Downs - 3 Sets, 8 -10 Reps, 1min RI
One arm tricep extension - 3 Sets, 8 - 10 Reps, 1min RI
Back + Biceps
Pull Ups- 3 Sets to Failure
Wide Grip Lat pull down - 3 Sets, 10-12 Reps, 1min RI
Behind Neck Lat pull down - 3 Sets, 10-12 Reps, 1min RI
Close Grip Rows Or T bar Row - 3 Sets, 10 Reps, 1min RI
Wide Grip Row - 3 Sets, 10 Reps, 1min RI
Preacher Curls- 4 Sets - 8-10 Reps, 1min RI ( Most times I do 21s)
Shoulders
Military Press Dumbells - 3 Sets, 8-10 Reps
Barbell Press - 3 Sets, 8 Reps
Behind Neck Press- 3 Sets, 8 Reps
Lateral dumbell raises - 3 Sets, 10-12 reps
Cable single arm lat raises - 3 Sets, 8-10 reps
Shrugs- 2-3 Sets, 15-20 Reps
Im working on Time Under Tension just now instead of throwing weight about. Occasionally do drop sets for a whole routine to mix it up.
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3 full body workouts a week is another good idea backed by science.
I'd drop the behind neck press, it has the potential to ruin your shoulders. I see plenty of people doing it in the gym though but it's definitely not for me.
Throw in some reverse cable flys instead, nice steady motion for fuller rounded off delts, it'll give you a good look side on.
I'd also increase most of the reps you're doing for all body parts, 10-15 reps I think would work better imo, this report range works better for myself. I go for around 10 reps on compound lifts and increase up to 15 for isolation reps.
Good luck with it bro....being natty takes some balls lol...I'm to pussy to go back now.
thetdog623837Arite robb, cheers for the advice. I'm going to mix up like what tron said below and go heavy for a while then light.
Done a 12 week cycle but hated the pinning lol. before a pin I would get the sweats, hats off to everyone for pinning daily lol ( don't mind sub q injections though )
I would like to see these kind of posts more often. Your routine looks pretty good. Just remember squats and dead lifts are important if you're going to stay natural. Those are the movements which get your natural test flowing. If you need any diet or nutrition advice shoot me a PM I'll be more then happy to help you out man. Just keep hitting those weights and crushing the food!!!
+1 for staying natural bro!!!
thetdog623837I could possibly throw in some squats once a week, I do legs once a week in the winter when i cant get on my bike due to the weather
Deadlifts have always been a struggle to get correct form due to my long legs.
My diets pretty good except iv got a sweet tooth at times lol
For natty training, I would throw in some power moves to boost your HGH and Test every 3-4 days. I know you said no legs, but a few sets of 3-5rps heavy squats each week goes a long way in building overall size. Also dead lifts and possibly some heavy push press/clean and press or bench if you can get enough loading stress out of those lifts.
Your chest volume seems a bit high-I would ditch both cable exercises. Unless you have particularly big chest they are worthless IMHO. I would add dumbell pullovers and maybe a set or 2 of flat dumbell flys. (I like doing flys at an angle half way between incline and flat.)
Shoulders - You've got too much pressing. Shoulder pressing is not very good for shoulder size. It only really hits the front delt, and not very efficiently at that. I would stick to 4-5 total pressing sets (can alternate each week which kind) and do more lateral movements, including rear delt all with 30-45 second rests. I like upright rows personally in a shoulder workout, but some people have shoulder issues which make that a bad lift for them.
just my 2 pennies. At the end of the day, if you increasing weight and making gains.. stick with what ya got.
thetdog623837Thanks bear for the reply. Im going to throw in squats once a week from now on. Il possibly drop the low cable flys but i like the pump i get from the crossovers.
I broke my wrist in a cycling crash and get pain doing upright rows :(
TronYeah, when I started training I didn't look in the mirror and say "Yeeeeahhh, I'm going full aids victim".
Anyways, on a serious note. I like your routine. Remember 8-12 rep range is where you want to be to build muscle. At that range your hitting your type 2 muscle fibers and that is what causes them to grow along with nutrition and sleep. Any thing below that and your lifting primarily for power and strength. Anything above that your hitting the type 1 muscle fibers in which your only going to increase muscular endurance. And I would change that routine up every 4 weeks man. It's good to go heavy for a while.. then go light for a while.
thetdog623837lol for a while i had no muscle and shape about me and looked terrible in the mirror. Cheers for your advice tron, thinks its time to go a bit heavier for a while
TronAnd +1 for you for staying natural.