The three most important things for steroid free lifters are genetics, work ethic and a good program in that order.
I think a lot of steroid free lifters should stop buying bodybuilding magazines because they give false hope to guys that lift without drugs. Half of the magazines are ads for snake oils that don't do anything for bodybuilding.
In a perfect utopia bodybuilding dream world it would be great to see what the champs look like training off of drugs for a year. Many would look like complete crap. Would you then take their training advice?
A whole body routine is great for steroid free bodybuilders. Many say this is outdated and a beginners routine. In truth it's way harder to do than a split routine. Try this routine I did yesterday and tell me it's easy. If it is then up the weight.
1. Power cleans 3 x 3 then 1 x 1
2. Squats 2 x 8
3. lunges 1 x 8
4. standing leg curls 2 x 12
5. dumbbell bench press 2 x 8
6. chins 2 x max
7. low back cable rows 2 x 12
8. military presses 2 x 8 (clean if off the floor to begin)
9. dumbbell laterals 2 x 10
10. barbell curls 2 x 10
11. weighted dips 2 x10
12. hanging leg raises 2 x max
13. pulley ab crunches 2 x 20
14. standing calf raise 2 x15
15. weighted back extensions
16. neck and grip work
It's a brutal routine but working three times a week for just two or three weeks works incredible. You can change the exercises every two or three weeks for change.
There are good splits for naturals. One of my favorite is Monday-chest and back. Wed. is legs. Friday is delts and arms. Three, sometimes four exercises a body part for 2 work sets not counting warm ups as needed.
