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Author Topic: Training Secrets for Size and Strength Gains (for Naturals) by Lyle McDonald  (Read 5951 times)
dj181
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« on: January 29, 2013, 06:18:16 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.
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dj181
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« Reply #1 on: January 29, 2013, 06:20:05 PM »

really good points here by Lyle

especially points 1 and 5
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AVBG
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« Reply #2 on: January 29, 2013, 07:27:11 PM »

Lyle's nutritional info is quality.
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dj181
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« Reply #3 on: January 29, 2013, 10:49:26 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
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« Reply #4 on: January 30, 2013, 06:04:57 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
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« Reply #5 on: January 30, 2013, 07:08:10 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.
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Yev33
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« Reply #6 on: January 30, 2013, 07:08:54 AM »


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

and my nuts still work

X2
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Borracho
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« Reply #7 on: January 30, 2013, 08:02:10 AM »

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dj181
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« Reply #8 on: January 30, 2013, 08:05:24 AM »

is that lyle?
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Borracho
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« Reply #9 on: January 30, 2013, 08:15:11 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.
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Borracho
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« Reply #10 on: January 30, 2013, 08:29:24 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.
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jprc10
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« Reply #11 on: January 30, 2013, 09:11:37 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.
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Mr Nobody
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« Reply #12 on: January 30, 2013, 09:41:02 AM »

Work your weak points.
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Yev33
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« Reply #13 on: January 30, 2013, 09:53:48 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. 
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funk51
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« Reply #14 on: January 30, 2013, 10:06:15 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?HuhHuhHuh? ask tommy s.


* tomsansone5.jpg (25.7 KB, 290x504 - viewed 1155 times.)
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dj181
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« Reply #15 on: January 30, 2013, 11:24:41 AM »

Work your weak points.

good point, so i guess that means curls and tri exts for me, but..... FUCK CALVES Angry Angry Angry
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Mr Nobody
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« Reply #16 on: January 30, 2013, 11:31:14 AM »

good point, so i guess that means curls and tri exts for me, but..... FUCK CALVES Angry Angry Angry
Come on man I had stick calves but brought them up, you can do it.
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dj181
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« Reply #17 on: January 30, 2013, 11:52:33 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 Cheesy Cheesy Cheesy
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_bruce_
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« Reply #18 on: January 30, 2013, 01:20:14 PM »

Work your weak points.

Well, guess it's full body workouts 24/7 for Lyle from now on.
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« Reply #19 on: January 30, 2013, 01:50:08 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.
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dj181
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« Reply #20 on: January 30, 2013, 02:16:52 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
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« Reply #21 on: January 30, 2013, 03:15:33 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.
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Yev33
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« Reply #22 on: January 30, 2013, 04:10:48 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.
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dj181
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« Reply #23 on: January 30, 2013, 04:14:05 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?
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Yev33
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« Reply #24 on: January 30, 2013, 05:39:32 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.

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