Are steroids necessary for good physique?



Before steroids, men and women use full body routines to carve out massive and strong natural physiques. let's discuss the top 5 effective workouts to get that physique NATURALLY !!

Let's forget everything you know about training and try something new. And here's the interesting part...this "new" form of training isn't new at all. In fact, it's old as in old school.


Believe it or not, before steroids invaded the muscle building scene - lifters trained using full body approaches. Yes, that's right. Full body training. In fact, full body training used to be the accepted norm. Then things changed.

Now I know what you're thinking: the change from full body routines to training splits must have been a needed evolution. It was! You're correct. Steroids entered the scene, and bodybuilders found they could train longer and recover more quickly. So steroid users began experimenting with split training.

Now,  I will turn back the hands of time and introduce you to some training routines that were once the norm for natural bodybuilders. It is my hope that you won't dismiss them simply because they are old school. Consider the fact that some of the biggest naturals of all time trained using full body routines - Reg Park, John Grimek and Steve Reeves. Full body routines are not outdated. Every natural bodybuilder should take them seriously. A full body routine might not be the best routine for you, but as they say...you never know until you try.


Let's know about Full Body Training

Full body routines are different than training splits in several ways. You will be hitting every major muscle group on each training day, either directly or indirectly, but you will be performing fewer daily sets per body part. Full body training can be very taxing, simply because you are hammering your entire body. Make sure you resist the urge to add in more training days.


Important things you should know about full body training:

Training Frequency :

Most full body routines require 3 weekly workouts, generally on Monday, Wednesday and Friday.or Tuesday ,Thursday and Saturdays. You never want to perform full body workouts on back to back days.

Exercise Selection :

Full body routines focus on the use of heavy compound lifts. By getting strong on several major lifts, you will be stimulating muscle growth without the need to use numerous exercises for each body part.

Minor Muscle Groups:

 In general, you will not find an excess of direct work for minor muscle groups. You must resist the urge to feel like a full body workout isn't effective because you aren't getting in enough direct work for rear delts, forearms, abs, etc. You are casting a broad net by working the entire body with compound lifts 3 times each week. This approach WILL cause minor muscle groups to respond.


Mental Connection:

Some trainees struggle making the mental connection with full body training. For some, seeing everyone around you engaged in split training can make you wonder if you're truly doing the right thing. Remember that just because full body workouts are old school doesn't mean that the lifters didn't have a clue about what they were doing. Full body routines were used effectively for decades upon decades.


 What is 5x5 Full Body Routine

 5x5 is a very simple yet effective routine for packing on both muscle and strength. You will perform a limited number of exercises on each training day, and your primary focus will be to get as strong as possible on each of these lifts. Stick with this program as designed and resist the urge to tweak it. The core lifts contained in this routine are essential for overall strength and muscle gains. By getting stronger on these lifts, you will be forcing your body to get bigger. Remember to eat enough. This routine, when used properly, will work wonders for skinny guys needing to bulk up and add strength.

Perform 5 compound exercises with 5 reps. prefer to workout on alternate days like Monday/ Wednesdays/ Fridays or Tuesdays/ Thursdays/ Saturdays.


The 20 Rep Squat HLM Full Body Workout

The 20 Rep Squat HLM Full Body Workout takes a slightly different approach to packing on muscle. You will be squatting twice a week, with Monday being a heavier squat day. On Friday you will perform a single 20 rep set of squats. This set is brutally hard, but provides impressive results. This full body approach is for the experienced beginner or intermediate lifter who is no longer making quality muscle gains on training splits, and wants to try something shocking and different. Monday is your heavy training day - you will perform simple, heavy compound movements. Wednesday is your light training day - exercises will involve higher rep sets. Friday is your medium training day - you will work in moderate rep ranges with primarily heavy compound lifts.


Important points to Note:

20 Rep Squat: It may take you several weeks to work up to your first full 20 rep squat set. Be patient, and pick a relatively light starting weight. Challenge yourself, and try to add 5 pounds to the bar every week or two.

Light Day. Light day training should be challenging but not to failure. You want to push yourself and increase weight when possible.

Heavy Day. For bench press, seated press and squats, add weight when you can perform 3 sets of 5 reps with the same weight. For the deadlift, try to add 5 pounds every other week - or 10 pounds per month. If you fail to hit 5 reps for a set, drop the weight by 10 pounds on your next workout.

Medium Day. Medium day training should be challenging but not to failure. For each listed exercise, use the same weight for all sets. When you can perform 10 reps for all sets, add 5 pounds to the lift.

Deadlifts. Perform 3 warmup sets prior to your one training set. Your first warmup set will be 50% of your heavy set weight for 5 reps. Your second warmup set will 70% of your heavy set weight for 5 reps. Your third warmup set will be 90% of your heavy set weight for 5 reps.

Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.

Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.


The Grind: A Full Body Strength Workout

Don't worry, The Grind is not as bad as it sounds. It's actually an amazing way to pack on strength without taxing and straining the body. The premise is simple...for each of the major lifts, focus on lower rep sets, trying to improve each set by only one rep. That's it! Over the course of a single year, The Grind can add up to 75-100 (or more) pounds on to your bench press, deadlift and squat. This is a perfect workout for someone who has made solid progress, and wants to maintain their momentum. While the focus is primarily on adding strength, supporting exercises focus on the addition of muscle mass, making this a good overall program for someone who want hypertrophy. 


The Grind Full Body Workout Notes:

Squat, Deadlift and Bench Press. For these lifts, when you can perform 6 sets of 3 reps add weight. Do not perform more then 3 reps per set.

Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.

Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.


The Fast Start A/B Full Body Workout

The Fast Start A/B workout is another quality introduction to the world of full body routines for experienced beginners. It focuses on major lifts, but also includes direct trap, calf and ab work. You will be building up core strength by squatting or deadlifting during each workout. The Fast Start A/B is a perfect bulking routine for hardgainers or underweight lifters who are making very little progress using conventional bodybuilding split routines. Sets are performed in the 8 to 10 rep range, making this routine a solid muscle building approach. 


The Fast Start A/B Full Body Workout Notes:

Progression: Remember that progression is critical for results, especially for the hardgainer. When you can perform 10 reps for a set, add weight. Push yourself on every set, but do not train to failure.

Rest: Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.

Warmup Sets: Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.



Summary:

There are about as many possible full body routine variations as their are split training variations. Each of the routines listed can be modified to fit your individual needs.

Remember that full body workouts can be like learning another language. Ease into a simple full body routine first. It is better to explore a basic full body workout for several months and build in to this style of training as you learn your capabilities.


Join over 5k subscribers who receive weekly workouts, diet plans, videos and expert guides from Fitnesstrenz



Are steroids necessary for good physique?



Before steroids, men and women use full body routines to carve out massive and strong natural physiques. let's discuss the top 5 effective workouts to get that physique NATURALLY !!

Let's forget everything you know about training and try something new. And here's the interesting part...this "new" form of training isn't new at all. In fact, it's old as in old school.


Believe it or not, before steroids invaded the muscle building scene - lifters trained using full body approaches. Yes, that's right. Full body training. In fact, full body training used to be the accepted norm. Then things changed.

Now I know what you're thinking: the change from full body routines to training splits must have been a needed evolution. It was! You're correct. Steroids entered the scene, and bodybuilders found they could train longer and recover more quickly. So steroid users began experimenting with split training.

Now,  I will turn back the hands of time and introduce you to some training routines that were once the norm for natural bodybuilders. It is my hope that you won't dismiss them simply because they are old school. Consider the fact that some of the biggest naturals of all time trained using full body routines - Reg Park, John Grimek and Steve Reeves. Full body routines are not outdated. Every natural bodybuilder should take them seriously. A full body routine might not be the best routine for you, but as they say...you never know until you try.


Let's know about Full Body Training

Full body routines are different than training splits in several ways. You will be hitting every major muscle group on each training day, either directly or indirectly, but you will be performing fewer daily sets per body part. Full body training can be very taxing, simply because you are hammering your entire body. Make sure you resist the urge to add in more training days.


Important things you should know about full body training:

Training Frequency :

Most full body routines require 3 weekly workouts, generally on Monday, Wednesday and Friday.or Tuesday ,Thursday and Saturdays. You never want to perform full body workouts on back to back days.

Exercise Selection :

Full body routines focus on the use of heavy compound lifts. By getting strong on several major lifts, you will be stimulating muscle growth without the need to use numerous exercises for each body part.

Minor Muscle Groups:

 In general, you will not find an excess of direct work for minor muscle groups. You must resist the urge to feel like a full body workout isn't effective because you aren't getting in enough direct work for rear delts, forearms, abs, etc. You are casting a broad net by working the entire body with compound lifts 3 times each week. This approach WILL cause minor muscle groups to respond.


Mental Connection:

Some trainees struggle making the mental connection with full body training. For some, seeing everyone around you engaged in split training can make you wonder if you're truly doing the right thing. Remember that just because full body workouts are old school doesn't mean that the lifters didn't have a clue about what they were doing. Full body routines were used effectively for decades upon decades.


 What is 5x5 Full Body Routine

 5x5 is a very simple yet effective routine for packing on both muscle and strength. You will perform a limited number of exercises on each training day, and your primary focus will be to get as strong as possible on each of these lifts. Stick with this program as designed and resist the urge to tweak it. The core lifts contained in this routine are essential for overall strength and muscle gains. By getting stronger on these lifts, you will be forcing your body to get bigger. Remember to eat enough. This routine, when used properly, will work wonders for skinny guys needing to bulk up and add strength.

Perform 5 compound exercises with 5 reps. prefer to workout on alternate days like Monday/ Wednesdays/ Fridays or Tuesdays/ Thursdays/ Saturdays.


The 20 Rep Squat HLM Full Body Workout

The 20 Rep Squat HLM Full Body Workout takes a slightly different approach to packing on muscle. You will be squatting twice a week, with Monday being a heavier squat day. On Friday you will perform a single 20 rep set of squats. This set is brutally hard, but provides impressive results. This full body approach is for the experienced beginner or intermediate lifter who is no longer making quality muscle gains on training splits, and wants to try something shocking and different. Monday is your heavy training day - you will perform simple, heavy compound movements. Wednesday is your light training day - exercises will involve higher rep sets. Friday is your medium training day - you will work in moderate rep ranges with primarily heavy compound lifts.


Important points to Note:

20 Rep Squat: It may take you several weeks to work up to your first full 20 rep squat set. Be patient, and pick a relatively light starting weight. Challenge yourself, and try to add 5 pounds to the bar every week or two.

Light Day. Light day training should be challenging but not to failure. You want to push yourself and increase weight when possible.

Heavy Day. For bench press, seated press and squats, add weight when you can perform 3 sets of 5 reps with the same weight. For the deadlift, try to add 5 pounds every other week - or 10 pounds per month. If you fail to hit 5 reps for a set, drop the weight by 10 pounds on your next workout.

Medium Day. Medium day training should be challenging but not to failure. For each listed exercise, use the same weight for all sets. When you can perform 10 reps for all sets, add 5 pounds to the lift.

Deadlifts. Perform 3 warmup sets prior to your one training set. Your first warmup set will be 50% of your heavy set weight for 5 reps. Your second warmup set will 70% of your heavy set weight for 5 reps. Your third warmup set will be 90% of your heavy set weight for 5 reps.

Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.

Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.


The Grind: A Full Body Strength Workout

Don't worry, The Grind is not as bad as it sounds. It's actually an amazing way to pack on strength without taxing and straining the body. The premise is simple...for each of the major lifts, focus on lower rep sets, trying to improve each set by only one rep. That's it! Over the course of a single year, The Grind can add up to 75-100 (or more) pounds on to your bench press, deadlift and squat. This is a perfect workout for someone who has made solid progress, and wants to maintain their momentum. While the focus is primarily on adding strength, supporting exercises focus on the addition of muscle mass, making this a good overall program for someone who want hypertrophy. 


The Grind Full Body Workout Notes:

Squat, Deadlift and Bench Press. For these lifts, when you can perform 6 sets of 3 reps add weight. Do not perform more then 3 reps per set.

Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.

Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.


The Fast Start A/B Full Body Workout

The Fast Start A/B workout is another quality introduction to the world of full body routines for experienced beginners. It focuses on major lifts, but also includes direct trap, calf and ab work. You will be building up core strength by squatting or deadlifting during each workout. The Fast Start A/B is a perfect bulking routine for hardgainers or underweight lifters who are making very little progress using conventional bodybuilding split routines. Sets are performed in the 8 to 10 rep range, making this routine a solid muscle building approach. 


The Fast Start A/B Full Body Workout Notes:

Progression: Remember that progression is critical for results, especially for the hardgainer. When you can perform 10 reps for a set, add weight. Push yourself on every set, but do not train to failure.

Rest: Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.

Warmup Sets: Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.



Summary:

There are about as many possible full body routine variations as their are split training variations. Each of the routines listed can be modified to fit your individual needs.

Remember that full body workouts can be like learning another language. Ease into a simple full body routine first. It is better to explore a basic full body workout for several months and build in to this style of training as you learn your capabilities.


Join over 5k subscribers who receive weekly workouts, diet plans, videos and expert guides from Fitnesstrenz