Natural Bodybuilding – Getting Big Without Steroids – how possible is it? Bodybuilding is not an easy sport for the natural lifter. Let’s face it right up front, if you’re using steroids, you have a much easier path to getting freaky-huge. Of course, you also face some inherent serious problems, such as the legality of using steroids, and the associated health risks. If steroids are the choice you’ve made, then more power to you. However, not everyone feels the same way about them. In this article, we’ll look at what it takes for the natty lifter to make some serious gains. Let’s get started!

Set Realistic Expectations

For the natural bodybuilder, the idea of getting incredibly huge needs to go out the window. Why? Because the idea of freaky-big is basically drug-related. Not very many natty bodybuilders are able to add pounds of “natural” muscle year after year. To be honest, the natural bodybuilder can expect to conservatively gain 10 to 20 pounds of pure, lean muscle (not body fat) overall. 

In other words, you will need to eliminate from your consciousness the idea of starting at, say, 160 pounds of body weight and ending up at a massive 230-240-250 pounds. That’s just not going to happen to a natty bodybuilder. And to be completely honest, even having reasonable goals, the natural bodybuilder will still face a tough challenge. To do it drug-free will take hard work, patience, and determination. You can get to a good place, but you’re not going to be a size monster. 

The 4 Factors That Determine Size

There are 4 primary factors that will ultimately determine the size potential for a natural bodybuilder. Those factors are:

• Genetics
• Your Routine
• Your Nutritional Plan
• Your Supplement Arsenal. 

Additional factors include sleep quality, your overall general health, and your mental attitude.

You Can’t Change Your Genetics

Genetics is listed first because it is honestly the single most determining factor in your quest for size. Anyone who works out in a gym now or ever knows exactly what I mean by “good genetics.” We’ve all seen lifters who lift way too fast with too little weight, then sit on their phones for 5 or more minutes between sets. If you’re a natty, you can’t lift like you’re in a NASCAR race, then stop when you could have easily done 3-5 more reps, then camp out on your phone, dragging out your rest time.

Instead, you have to focus on quality rep performance, using enough weight to fail within your prescribed number of reps, and then use the concept of progressive overload to consistently add weight over time. Sure, rest maybe 2 minutes between sets, but put your phone away and stay focused on the task at hand. 

Gaining Muscle The Natural Way

The reason I wrote this article is to help natural bodybuilders make muscular gains steadily. Let’s be real, it’s hard to be in a gym with men and women who are drug users and still maintain a positive attitude about your natural status and goals. It puts your integrity right on the line. Typically, it’s the lifter willing to stay natural that makes you a winner. You’re a winner because you put in the hard work, not because you took the easy way out.

What about competing? If that’s your goal, go for it, but understand that, at the natural level, it’s all about conditioning, not mind-numbing size.

OK, Let’s Get Down To Business!

The first aspect to being a successful natural bodybuilder is to be clear about your reasons for becoming a bodybuilder in the first place. By this I mean, honestly ask yourself why you are working out. Why do you want a more muscular body? If your answer is to get the girls or guys, be tough, or win friends, then you’re only doing it for your ego. 

On the other hand, some lifters will say they are interested in the sport of competitive bodybuilding and wish to pursue that, others might say that they like how a bodybuilder looks, and want not only the look but also the perceived good health that they think comes with it. Still others might say they want the functional strength you can get from working out. 

Suggested 3 Day A Week Full Body Routine

With all that in mind, here is the routine I suggest for all but the most advanced natural bodybuilders. Forget the 3, 4, or 6 day split. By their very nature, you would be working out 6 days a week. That’s way too much for the natty lifter. Remember, one of the biggest keys to progress is to give yourself ample recovery time. You can hit a fill body 3 days a week and still have 4 recovery days. That’s a key point – recovery. Do not make the common mistake of over-looking it. If you do, you’re really just wasting your time. Go ahead and re-read the last few sentences until you fully understand the point – recovery is key. 

The Routine

Squats 

Warm-up over 3 sets:

• Bar x 15 reps
• 20% RM x 12 reps
• 40% RM x 10 reps

3 working sets x 6-8 reps

Bench Press 

Warm up over 3 sets:

• Bar x 15 reps
• 20% RM x 12 reps
• 40% RM x 10 reps

3 working sets x 6-8 reps. 

Bent Rows

Same as Bench Press 

Lat Pulldowns

2 sets x 8 reps

Overhead Press 

2 sets x 6-8 reps

EZ Curls 

2 sets x 8-10 reps.

EZ Triceps Extension 

2 sets x 8-10 reps

Calf Raises (Alternate Standing with Seated)

2 sets x 15 reps

Crunch 

3 sets x 15 reps

Performance Notes

The key to making this routine work, especially if you’re used to more volume, is hard work. Do not just knock out set after easy set. If the exercise calls for 10-12 reps, but you could do 15, you need to add weight. You should be progressively adding weight, and your working weight should be heavy. You should struggle to get through each set, and you should fail within the last 2 reps. Use a 2-3-4 rep tempo. That’s 2 seconds concentric, a 3-second pause just shy of lockout, and 4 seconds eccentric. This approach takes the momentum out of it and extends time under tension. Rest 1-2 minutes between sets.

 

Set your week up so you train every other day, or (as noted) 3 days a week. What if your schedule gets in the way? That’s the beauty of 3 full body workouts a week, you have the 4 extra days to use if needed. Not to mention, if you feel you need an extra recovery day, you have extra days available.

Nutritional Suggestions For Natural Bodybuilding

As is well-known at this point. I advise at least 1 gram of protein per pound of bodyweight evenly spaced throughout the day. I also advise eating about 50% of the day’s carbs (and all of the day’s simple carbs) in the hours that surround your workout. This is true even if you’re following a lower carb diet. 

Supplement Suggestions For Natural Bodybuilding

I suggest a protein powder, such as Hi-Tech Precision Protein. This is my go-to protein because it optimizes leucine release, and that means improved protein synthesis. Also, don’t forget your post-workout shake using this powder! From there, I suggest a good pre-workout, such as Gorilla Mind Gorilla Mode, one of the best Pre’s on the market right now. Another good choice is Alpha Supps Pre, which is a great example of the newer “Base” type of pre-workout – streamlined yet still effective and value-priced. Next, I advise adding creatine, such as AllMax Nutrition Creatine Monohydrate. Finally, there’s quite a few supplement categories I haven’t mentioned, so take some time and shop illpumpyouup.com and check out all we have to offer!

Summary

As you now know, getting big without steroids is possible, but your definition of “big” might need a little adjusting. This article has provided you with a complete approach to natural bodybuilding. Now it’s all up to you!