It seems impossible to many that bodybuilding is possible without additional (banned) substances. Natural bodybuilders practice professional bodybuilding and are clearly against doping. Our author Dr. Michèl Gleich is a natural bodybuilder. His article shows how you can achieve success without doping, how long it takes and what you have to do without.
First things first: there is no standard training program for successful bodybuilding. Nevertheless, there are certain rules that everyone has to follow when planning their training. An athlete with an average level of training must pay attention to two components: training and nutrition.
Component 1: Training
Who: We assume an athlete with an average level of training.
Duration: He or the trainer should plan for around one year for healthy muscle growth.
The training: It is important to have varied training units, for example training a large muscle group and a small muscle group in one training unit. Maximum strength, strength endurance and focus training units should be alternated.
Fat loss: Aerobic endurance units serve to reduce body fat and should therefore also be part of a training plan for bodybuilders.
The art of training is to develop a certain routine on the one hand, but also to regularly set new stimuli on the other.
Building block 2: Nutrition
What: Sufficient protein, carbohydrates and also fats. The daily composition can vary. However, proteins and carbohydrates should make up the majority.
How much: 4 - 6 meals a day
A random trip to the fridge or a visit to a restaurant should be carefully considered...
Source: TRAINER
Published on: 27 January 2016