Tips for natural lifters

[yngcobain]

Give me some tips for natural lifters here. I am personally 15 yo; been working out for 10 months already.

 

[tes12]

Keep a minimal surplus of 100-200 calories and extend your "bulking" periods, muscle gain is rate limited so don't follow the idea that you need to eat big to get big.

Make sure to get enough protein, 0.7g/lb or 1.54g/kg is enough.

At your age honestly the only thing that matters is consistency. You an make major gains from 15-18 so don't quit, you will live to regret it. Just follow a routine and make sure you are progressively overloading.

 

[6ft5geneticsaviour]

be consistent and train very hard and always go for the final rep

 

[yngcobain]

Keep a minimal surplus of 100-200 calories and extend your "bulking" periods, muscle gain is rate limited so don't follow the idea that you need to eat big to get big.

Make sure to get enough protein, 0.7g/lb or 1.54g/kg is enough.

At your age honestly the only thing that matters is consistency. You an make major gains from 15-18 so don't quit, you will live to regret it. Just follow a routine and make sure you are progressively overloading.

Alr, what’s about volume? 12-20 sets per muscle group is fine right

 

[6ft5geneticsaviour]

Alr, what’s about volume? 12-20 sets per muscle group is fine right

12-20 is fine, whatever you want to grow the most eg. chest do a fly or something first whenever you train it

 

[tes12]

Alr, what’s about volume? 12-20 sets per muscle group is fine right

The relationship between volume and muscle growth is considered to be an inverted U. So more is always better, until it is not. As of now we don't really have any idea on where the top of the U really is, most studies really just show more volume = more growth. However the returns are rapidly diminishing. 12-20 is a good spot though.

More Training, More Gaining: Everything You Need to Know About Training Volume

This article explores how training volume affects muscle growth and strength, challenging the idea that low-volume training is optimal.

www.strongerbyscience.com

Good resources for natural lifters are Strongerbyscience as well as Eric Helms.

 

[yngcobain]

The relationship between volume and muscle growth is considered to be an inverted U. So more is always better, until it is not. As of now we don't really have any idea on where the top of the U really is, most studies really just show more volume = more growth. However the returns are rapidly diminishing.

View attachment 4545878

More Training, More Gaining: Everything You Need to Know About Training Volume

This article explores how training volume affects muscle growth and strength, challenging the idea that low-volume training is optimal.

www.strongerbyscience.com

Good resources for natural lifters are Strongerbyscience as well as Eric Helms.

Thanks. Will look into that

 

[tes12]

Thanks. Will look into that

No problem, if you need help with a routine/progression let me know.

 

[6ft5geneticsaviour]

No problem, if you need help with a routine/progression let me know.

@tes12 what split r u runing rn

 

[tes12]

@tes12 what split r u runing rn

Here is my routine. It's a PPL with 5/3/1 progression for the main 4 lists as well as FSL supplementation (first set last) and for the second pull/push days I swap the bicep/tricep accessories. I do have a home gym though so my exercise options are a bit limited.