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Getbig Bodybuilding Boards => Training Q&A => Topic started by: dj181 on January 29, 2013, 05:18:16 PM



Title: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 29, 2013, 05:18:16 PM
1. If you are natural, you must get stronger to get bigger. If, over time, you are not adding weight to the bar, you are not growing.
   
2. Training a bodypart less than 2X/week will not give you optimal gains. An upper/lower split done Mon/Tue/Thu/Fri is close to optimal for most. Full body twice a week can work very well. Once every 5th day is the least frequently I would ever recommend a natural train. Youíll get less sore training more frequently and youíll grow better. Save once/week bodypart training for pro bodybuilders (read: steroid users) and the genetically elite.
   
3.When in doubt, do less volume, not more. You donít need a zillion sets to stimulate hypertrophy, the bullshit written in the magazines to the contrary. If you canít get it done in 4-8 hard sets (sometimes less, rarely more) you need to quit training like a pussy in the gym. I had a friend who sold supplements one time who kept asking me to design him a product that would really work. I told him to make a supplement that would make people work hard in the gym and watch their diets. He thought I was joking.
   
4. Generally, basic compound exercises are best but isolation stuff has its place. Same for the machines versus free weights Ďargumentí: both have their place. Anybody who tell you that you MUST do a certain exercise is arguing from an emotional stance, not a physiological one.
   
5. If you think you can gain muscle without eating sufficient food or calories, you should quit bodybuilding and take up something easier, like golf. You canít magically make muscle out of nothing, you need calories and protein to grow. If you canít buckle down to eat enough on a consistent basis, you wonít grow an ounce of muscle. And spare me the excuses that youíre not hungry or your schedule wonít allow it. Itís about priorities, eat more or stay skinny.
   
6. Most hardgainers train like idiots and donít eat enough.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 29, 2013, 05:20:05 PM
really good points here by Lyle

especially points 1 and 5


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: AVBG on January 29, 2013, 06:27:11 PM
Lyle's nutritional info is quality.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 29, 2013, 09:49:26 PM
i have a question for ya g

if one increases their training loads and eats a surplus of calories will they get bigger muscles?

and when i say bigger muscles, i'm talking about an actual increase in the size of lean muscle tissue


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: WOOO on January 30, 2013, 05:04:57 AM
if youre natural and want get stronger, youll subsequently get fatter.


theres no secrets about training, natural or on juice.

you need protein and calories to grow?

on steroids, you can grow while being on caloric deficit.

natural training is a joke.why dont naturals get that?

they look same every year, zero progress whatsoever, yet they think itll come one day.


it wont.even on steroids, this takes time.


we make improvements... it's just really fucking slow... but strength gains still happen over time

and my nuts still work


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Yev33 on January 30, 2013, 06:08:10 AM
if youre natural and want get stronger, youll subsequently get fatter.


theres no secrets about training, natural or on juice.

you need protein and calories to grow?

on steroids, you can grow while being on caloric deficit.

natural training is a joke.why dont naturals get that?

they look same every year, zero progress whatsoever, yet they think itll come one day.

it wont.even on steroids, this takes time.

Actually, it's the guys that don't compete in anything and use gear recreationally that are a joke.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Yev33 on January 30, 2013, 06:08:54 AM

we make improvements... it's just really fucking slow... but strength gains still happen over time

and my nuts still work

X2


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Borracho on January 30, 2013, 07:02:10 AM
(http://www.bodybuilding.com/fun/images/2005/irontamer6b.jpg)


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 30, 2013, 07:05:24 AM
is that lyle?


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Borracho on January 30, 2013, 07:15:11 AM

we make improvements... it's just really fucking slow... but strength gains still happen over time

and my nuts still work

Once you're maxed it becomes a game of lose fat/gain fat. And you're over 30 and training for a long time now...what kind of slow "improvements" do you expect to make with your declining testosterone levels?

If you're interested in maximum strength I think you can improve but than take up pling.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Borracho on January 30, 2013, 07:29:24 AM
Actually, it's the guys that don't compete in anything and use gear recreationally that are a joke.


If you're not gearing you ain't trying hard enough.

is that lyle?

Yes.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: jprc10 on January 30, 2013, 08:11:37 AM
Another self proclaimed "guru" making money off gullible people and selling ebooks. Plus, he is known to be kind of a douche.

There are no training "secrets", no diet "secrets". Natural or not.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Mr Nobody on January 30, 2013, 08:41:02 AM
Work your weak points.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Yev33 on January 30, 2013, 08:53:48 AM
I never understood someone's logic for using steroids if they don't compete in anything. What's the point? To help you feel better about yourself? I don't like steroids in sports but at least I understand it.

Face it, if it you are using gear for your personal vanity and then go and tell people that training natural is a waste of time, you're just trying to make yourself feel like less of a social outcast that you are. 


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: funk51 on January 30, 2013, 09:06:15 AM
Actually, it's the guys that don't compete in anything and use gear recreationally that are a joke.
agreed risking your health for nothing is downright stupid, if your not a pro bodybuilder or pro athlete why take the chance. is that little plastic trophy really worth it??????????? ask tommy s.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 30, 2013, 10:24:41 AM
Work your weak points.

good point, so i guess that means curls and tri exts for me, but..... FUCK CALVES >:( >:( >:(


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Mr Nobody on January 30, 2013, 10:31:14 AM
good point, so i guess that means curls and tri exts for me, but..... FUCK CALVES >:( >:( >:(
Come on man I had stick calves but brought them up, you can do it.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 30, 2013, 10:52:33 AM
Come on man I had stick calves but brought them up, you can do it.

i'd rather watch paint dry than train calves :D :D :D


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: _bruce_ on January 30, 2013, 12:20:14 PM
Work your weak points.

Well, guess it's full body workouts 24/7 for Lyle from now on.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: WOOO on January 30, 2013, 12:50:08 PM
Once you're maxed it becomes a game of lose fat/gain fat. And you're over 30 and training for a long time now...what kind of slow "improvements" do you expect to make with your declining testosterone levels?

If you're interested in maximum strength I think you can improve but than take up pling.

My personal goal this year is to do the splits. I'm pretty close now.

That's the kind of challenges that I will set for myself in the future.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 30, 2013, 01:16:52 PM
My personal goal this year is to do the splits. I'm pretty close now.

That's the kind of challenges that I will set for myself in the future.

how often do you train each bodypart?

i think lyle is right when he says that one should train each bodypart twice a week for optimum progress


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: WOOO on January 30, 2013, 02:15:33 PM
how often do you train each bodypart?

i think lyle is right when he says that one should train each bodypart twice a week for optimum progress

Once a week directly but I do a series of other workouts. It's a pretty eclectic training style.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Yev33 on January 30, 2013, 03:10:48 PM
Hitting each bodypart twice a week is great if you can recover from it. I had some good gains from that schedule years back. As I got stronger and couldn't progress on the twice a week, I went to a once a week split which wasn't that great for me. For the past 3 years I have been hitting each body part once every 5-6 days which has been working well.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 30, 2013, 03:14:05 PM
Hitting each bodypart twice a week is great if you can recover from it. I had some good gains from that schedule years back. As I got stronger and couldn't progress on the twice a week, I went to a once a week split which wasn't that great for me. For the past 3 years I have been hitting each body part once every 5-6 days which has been working well.

i think that you can hit the muscles twice a week as long as you keep the volume low enough (3 or 4 work sets per bodypart)

how many work sets do you do per bodypart?


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Yev33 on January 30, 2013, 04:39:32 PM
i think that you can hit the muscles twice a week as long as you keep the volume low enough (3 or 4 work sets per bodypart)

how many work sets do you do per bodypart?


I have tried it different ways. Lowest volume I have gone for the upper/lower split was 5-8 work sets for the entire workout not just per body part. Now, training each bodypart every 5-6 days (pull/push/lower split) I do around 14-18 work sets per workout.



Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Roger Bacon on January 30, 2013, 05:34:49 PM
1. If you are natural, you must get stronger to get bigger. If, over time, you are not adding weight to the bar, you are not growing.
   
2. Training a bodypart less than 2X/week will not give you optimal gains. An upper/lower split done Mon/Tue/Thu/Fri is close to optimal for most. Full body twice a week can work very well. Once every 5th day is the least frequently I would ever recommend a natural train. Youíll get less sore training more frequently and youíll grow better. Save once/week bodypart training for pro bodybuilders (read: steroid users) and the genetically elite.
   
3.When in doubt, do less volume, not more. You donít need a zillion sets to stimulate hypertrophy, the bullshit written in the magazines to the contrary. If you canít get it done in 4-8 hard sets (sometimes less, rarely more) you need to quit training like a pussy in the gym. I had a friend who sold supplements one time who kept asking me to design him a product that would really work. I told him to make a supplement that would make people work hard in the gym and watch their diets. He thought I was joking.
   

4. Generally, basic compound exercises are best but isolation stuff has its place. Same for the machines versus free weights Ďargumentí: both have their place. Anybody who tell you that you MUST do a certain exercise is arguing from an emotional stance, not a physiological one.
   
5. If you think you can gain muscle without eating sufficient food or calories, you should quit bodybuilding and take up something easier, like golf. You canít magically make muscle out of nothing, you need calories and protein to grow. If you canít buckle down to eat enough on a consistent basis, you wonít grow an ounce of muscle. And spare me the excuses that youíre not hungry or your schedule wonít allow it. Itís about priorities, eat more or stay skinny.
   
6. Most hardgainers train like idiots and donít eat enough.

COFFEE


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Yev33 on January 30, 2013, 07:07:21 PM
I have gotten bigger and stronger for the past 10 years of training. Do what you want and I will do what I want. Just don't come on here saying that you can't make gains naturally past the 2 year mark. I don't even feel like arguing with you about this because it's ridiculous.

I have posted pics and many videos here you can look for them, there are many in the training board threads.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: jpm101 on January 30, 2013, 07:26:35 PM
1)  No...good training wisdom, carefully planned workouts & moderate weight made a lot of BB'er successful.
2)  No...If training with serious intent, one per week body part. Rule of thumb-2 days between any workout, if wanting to do more..
3)  Yes..less can certainly give more..always a mistake adding, rather that reducing exercises, sets and workout days when gains stall.
4)  Yes...compounds. If machines give equal  results, than adapt them into a workout. No one decides what work for you, only you.
5)  Yes..try adding 1,200-1,500  good quality calories over your daily maintenance requirements. Six light meals a day usually works well.
6)  Yes..big time...see 1,2,3,4 & 5. If nothing physically wrong, serious illness, crack head, etc, the overwhelming odds are just about anyone can show impressive gains. Pretty simple stuff, really. Even gains into later years of life. Good Luck.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: trapz101 on January 30, 2013, 07:29:56 PM
1. If you are natural, you must get stronger to get bigger. If, over time, you are not adding weight to the bar, you are not growing.
   
2. Training a bodypart less than 2X/week will not give you optimal gains. An upper/lower split done Mon/Tue/Thu/Fri is close to optimal for most. Full body twice a week can work very well. Once every 5th day is the least frequently I would ever recommend a natural train. Youíll get less sore training more frequently and youíll grow better. Save once/week bodypart training for pro bodybuilders (read: steroid users) and the genetically elite.
   
3.When in doubt, do less volume, not more. You donít need a zillion sets to stimulate hypertrophy, the bullshit written in the magazines to the contrary. If you canít get it done in 4-8 hard sets (sometimes less, rarely more) you need to quit training like a pussy in the gym. I had a friend who sold supplements one time who kept asking me to design him a product that would really work. I told him to make a supplement that would make people work hard in the gym and watch their diets. He thought I was joking.
   
4. Generally, basic compound exercises are best but isolation stuff has its place. Same for the machines versus free weights Ďargumentí: both have their place. Anybody who tell you that you MUST do a certain exercise is arguing from an emotional stance, not a physiological one.
   
5. If you think you can gain muscle without eating sufficient food or calories, you should quit bodybuilding and take up something easier, like golf. You canít magically make muscle out of nothing, you need calories and protein to grow. If you canít buckle down to eat enough on a consistent basis, you wonít grow an ounce of muscle. And spare me the excuses that youíre not hungry or your schedule wonít allow it. Itís about priorities, eat more or stay skinny.
   
6. Most hardgainers train like idiots and donít eat enough.

i thought hardgainers is a myth


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Roger Bacon on January 30, 2013, 10:49:25 PM
I have gotten bigger and stronger for the past 10 years of training. Do what you want and I will do what I want. Just don't come on here saying that you can't make gains naturally past the 2 year mark. I don't even feel like arguing with you about this because it's ridiculous.

I have posted pics and many videos here you can look for them, there are many in the training board threads.


I've been going at it for like nine years, I'm still making steady gains.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 31, 2013, 03:16:13 AM
I've been going at it for like nine years, I'm still making steady gains.

no offense man, but you're a pretty big troll here

have you ever posted a real pic of yourself?


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Donny on January 31, 2013, 04:43:49 AM
I agree with this but not what he says about upper/ lower split training as i have also done this and got results but about the rest a good video...
http://www.youtube.com/watch?v=-TSdiAsAyx0


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 31, 2013, 04:52:00 AM
I agree with this but not what he says about upper/ lower split training as i have also done this and got results but about the rest a good video...
http://www.youtube.com/watch?v=-TSdiAsAyx0

never understood an upper/lower split

but he's right about cutting down the volume so that one can train more frequently

in fact, i think that lower volume/higher frequency is better than higher volume/lower frequency


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: jprc10 on January 31, 2013, 07:05:57 AM
so this is the clown who gives advice on training and diet?

my retired father who never seen a gym from inside and dont know what macros are is more muscular than this idiot.

this has got to be a joke.

wtf is he deadlifting there,200lbs?
any hrt gymrat will use that for rows.

he looks old,not the youngest, when are his gains supposed to appear, will it be in this lifetime?

i tend to get unpatient and want results somewhat within a timeframe, thats why im asking.

hes not really strong, that i have established, but hes already very very fat for bbuilding standards, hell even for non trainee standards.

erase all thoughts from your head, and now picture this guy, dealifting that joke weight,and his teenage level muscularity, he claims to know some secret about training and diet. ::)

OH BROTHER ::) ::) ::) ::) ::) ::)

Yes he is quite the clown, super arrogant too. He is another wanna be guru making money off this "industry".
He is the same guy that failed miserably with the ketogenic diet years ago.


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Roger Bacon on January 31, 2013, 11:29:16 AM
no offense man, but you're a pretty big troll here

have you ever posted a real pic of yourself?

None taken, I do troll big time.

I have posted a few photos, people have seen them. 

Nothing impressive, just a natural...
(http://www.getbig.com/boards/index.php?action=dlattach;topic=345215.0;attach=379891;image)


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: dj181 on January 31, 2013, 11:31:35 AM
None taken, I do troll big time.

I have posted a few photos, people have seen them. 

Nothing impressive, just a natural...
(http://www.getbig.com/boards/index.php?action=dlattach;topic=345215.0;attach=379891;image)

not bad man PROPS


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Roger Bacon on January 31, 2013, 11:33:55 AM
not bad man PROPS

Thanks, classic postage stamp size picture.  I'm pretty paranoid about privacy, some people here want to kill me.  I'm really working hard at getting lean for the first time.  I have some muscle, but would be really cool if I could show it off for once.  ;D


Title: Re: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald
Post by: Marine on May 10, 2013, 09:54:41 AM
(http://www.bodybuilding.com/fun/images/2005/irontamer6b.jpg)

why are epople listening to a fagggot who barely deadlifts 315 in competition

serisouly?

this phaggot i like everywhere

and behaves like arrogant fagggot which he is

what does he know/

if he knows so muhc why he is such a homo