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So You Want to be a Natural Bodybuilder

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Frankie NY
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2003/08/14 21:18:50 (permalink)

So You Want to be a Natural Bodybuilder

About two or three times a month someone comes in my office at the gym and tells me that he wants to become a bodybuilder and asks me what to do. So many people have come in with this question over the years that I have a poster behind me on the wall with this advice.

These guidelines and all my advice applies only to NATURAL bodybuilders, not steroid users.

SO YOU WANT TO BE A NATURAL BODYBUILDER

1. You have to want to be bodybuilder for yourself. If you want to do it to impress others, you'll never make it. You'll lose motivation because what impresses people changes everyday.

2. You need to train like a powerlifter for atleast four years and pack on about 40 pounds of muscle before you can even think of bodybuilding exercises and techniques. Don't ask me about them until you've done this!

3. Build your routine around the major movements like squats, bench press, deadlifts, military press, cleans, snatches, barbell rows, chins, dips, and barbell curls.

4. The most common injury in bodybuilding is the lower back. You MUST strengthen your lower back through deadlifts, squats, and good mornings. You don't get back injuries from training it, you get them from not training it. Don't make this mistake. It could end your bodybuilding career.

5. Train no more than 4 days a week. If you train at maximum intensity, you won't be able to train more than 3 days a week. And intensity is what builds muscle.

6. Keep the weightlifting portion of your workouts to 60 minutes or less. Warm-up and stretching are not included in this time.

7. Do no more than 2 exercises per bodypart, 3 to 5 sets per exercise, and keep your reps between 4 and 6.

8. See me for specific programs. Stay on the program I give you for 12 weeks. Don't change it in any way. After the 12-week program, take a week off from the gym completely and then see me for a new program.

9. Rest and sleep as much as possible when you're out of the gym.

10. Don't read any bodybuilding magazines or buy bodybuilding books. Almost all of them are complete garbage and will give you very bad advice. Don't show me articles or routines from these magazines unless you really want to piss me off.

11. Eat a balanced diet and use a whey protein supplement and multivitamin. You don't need creatine, andro, DHEA or any of that other stuff. The only thing that makes you grow is training hard.

12. Don't use drugs. You'll never learn how to properly train.
#1

136 Replies Related Threads

    J_Sagu
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    RE: So You Want to be a Natural Bodybuilder 2003/08/14 22:39:57 (permalink)
    Some really good points, Sticky maybe Mods?

    Welcome BTW Frankie
    #2
    Jaybee from his castle
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    RE: So You Want to be a Natural Bodybuilder 2003/08/14 23:02:13 (permalink)
    Frank,

    8 of those points are BRILLIANT, I've learned something from them. However, I'd erase 2 and 6, these two are completely wrong.

    Welcome to the forum, I'm relatively new here myself.


    JayBee.
    #3
    Mighty306
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    RE: So You Want to be a Natural Bodybuilder 2003/08/14 23:59:26 (permalink)
    Jaybee,

    They are some pretty bold statements that you have just made. I would be interested if you could please defend those arguments with some solid reasoning...

    Nice post Frank...
    #4
    Boxer
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 00:09:22 (permalink)
    Agreed. I couldn't find any flaws in them points. Good post Frankie.
    I too think it should be made sticky....
    #5
    Slyblackdragon
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 00:50:52 (permalink)
    I just dont agree with all the powerlifting, but that may be because I did that before I started bodybuilding and didn't notice much. I may have taken your advice before you gave it. Actually, I don't know what the heck I am talking about. I think I will shut up now...
    #6
    Frankie NY
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 03:48:12 (permalink)
    For those of you that question the need for heavy lifting early in your career:

    Look, bodybuilding is just like building a house. You must start with a solid foundation. The heavy weight training at the beginning of your career is needed to build the core strength of your muscles, tendons and ligaments. I call it "powerlifting" but it's not that you're necessarily going to be doing singles and triples or entering powerliftin meets, but you are going to be doing lower reps because that's how you get strong and pack on the meat.

    Guys that don't do the heavy lifting early in their careers are more prone to injury, especially the lower back. Most importantly, when you look at a stage full of bodybuilders, you can tell who never trained heavy and just did high-rep, isolation movements with steroids. They have no lower back development. The muscles tissue that runs along the spine from the lower back to the neck is less developed. Their legs aren't as big. Their shoulders aren't as big because they only way you get cannonballs is from doing heavy overhead presses for years and years. And in general they just aren't as thick.

    The main reason that guys don't want to lift the heavy weights is because it's ****ing hard work.
    #7
    Slyblackdragon
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 03:57:10 (permalink)
    Well, if you put it that way. I am still "powerlifting". I have always been told that big weight, big muscles. I prefer lower reps with heavy weights. I thought you meant like all olympic movements. Clean, snatches, etc. Sorry, I misunderstood.
    #8
    Mighty306
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 14:30:45 (permalink)
    So Frankie, how about one of those 12 week projects being thrown up here?
    #9
    dirtyvest
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 16:55:51 (permalink)
    Sound advice all said and done.

    Dirty
    #10
    Tarw
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 16:56:07 (permalink)
    Agree with everything except point 12!!
    #11
    Sessen Ryu
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 17:09:02 (permalink)
    Yeah good post, i've made a note of it.

    I know this is meant to be a summary poster, but given the emphisis most people advise on regarding what and how much to eat, would point 11 be little understated?

    1.5g to 2g of protein a day per lb of bodyweight seems to be a bit of a hard and fast rule...

    Is that a rule you agree with Frankie NY, or are you of the opinion that you don't have to eat an absolute sh*t load of food to grow as long as you're eating right, training right and resting enough?



    #12
    miki
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 17:22:21 (permalink)

    Nice post, Frankie.

    Bump for a sample routine.

    #13
    Frankie NY
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 17:33:34 (permalink)
    quote:
    Originally posted by Sessen Ryu

    1.5g to 2g of protein a day per lb of bodyweight seems to be a bit of a hard and fast rule...

    Is that a rule you agree with Frankie NY, or are you of the opinion that you don't have to eat an absolute sh*t load of food to grow as long as you're eating right, training right and resting enough?


    A lot of guys who come in my gym don't have the money to buy a protein suplement each month. I don't see a big difference between them and the guys that take extra protein. I do see a big difference between the guys that really train hard and the ones that just train.
    #14
    cell1122
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 18:10:30 (permalink)
    Your advice sounds great, it would be great if you could put a sample routine up maybe.

    Im from NY too...
    #15
    bignasty1
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 18:17:56 (permalink)
    Bump....

    Show us all a 12 week routine.
    I agree with your points 100%, especially the BB'ing mags/books etc. I was only thinking the other day how much time i wasted following the routines in magazines & books, even trying to eat like a pro bodybuilder. If you follow a diet that a pro uses you will get fat & broke really quickly! Beginners do not carry enough muscle tissue to warrent eating 12-15 eggs for breakfast with oatmeal + all the rest of it.

    Good article id like to see as a sticky also.

    BIGNASTY
    #16
    Knighty
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 18:24:04 (permalink)
    Brilliant post mate, I totally agree with you!
    As for the packing on 40lbs+ as a powerlifter, I think that's a very good point aswell because it proves the point that you don't have to use stupid amounts of sets and reps with other daft exercises to build muscle...So if you set out to build that 40lbs of muscle in the first place, then in effect, you're subconsciously bodybuilding!
    #17
    Big Les
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 19:01:05 (permalink)
    I agree with most of it - and I bet it applies to 99% of the people you see - SO I am staying quiet on this one.
    Points 6,7, 11 stand out, and number 2 is contentious.
    Point 12 applies only to beginners.

    Big Les
    #18
    Big-Ron
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 19:22:10 (permalink)
    super post!

    Strength doesnt directly link to size but when you have that strength base then you can easily make the transition to bodybuilding.

    Just take Ronnie Coleman for example who made the transfer and burst into the bodybuilding world, the same could be said for up and coming IFBB Pro Jonny Jackson who looks almost too impressive for his age!!

    #19
    Clarkson
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    RE: So You Want to be a Natural Bodybuilder 2003/08/15 20:03:38 (permalink)
    Excellent post. Its interesting that you put a slightly different spin on some tradtional advice and I agree with almost everything you have said.
    #20
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