@@THIBARMY Good for you, I been reading your articles from T-nation and they are fantastic but you seem to write much about steroids, which is awesome and most of them don't want to touch that subject because they are COWARDS... keep it up..
@@mariolp2999 Are you sure you are talking about my articles? I don't remember ever writing an article about steroids. I did write articles on the differences between enhanced and natural training, but that's pretty much it.
@@THIBARMY yes that's what I meant. I had an argument with Paul about his high rep barbell curls for building muscle, I told him that this only helps those guys that are enhanced and he went into a rage calling me an idiot....lol...
@@madmaxrerisen that has absolutely nothing to do with the valid content of the video and I could care less about his personal choices. Now go back to your corner kid.
@@madmaxrerisen fanboy? What are you 12? You're a wash up and so you come here to hate on Thib because he has what you're too lazy to achieve. You're a bum.
This is basically the BEST video I have ever watched about muscle building. When I joined the gym, I got introduced to those high reps sets which gave me incredible pump but put nearly nothing in personal growth (strength and size) along the way, I kind of thought it isn't working for me, began researching and lowered my reps to half and less than half of what my trainers introduced me to. Eventually, it began working and I began growing. Wish I knew that from the word go since it wasted almost 16 months for me to really figure out whatever training I had was for steroid users and not natural builders. Right now am focusing only on sets with less than 10 reps. This video just confirms to me am on the right track. Body building gospel literally!
Anthony Kerry Everyone’s body reacts and builds differently. Keeping your sets at 10 or less may be key for you and for someone like me I see more growth with 12-15 reps per set. Its all about figuring out what works for you. Dont assume you wasted 16 months because you didnt. You just had to figure out what works for your body best
It’s all time under tension for each set fellas. 12 reps? What does that mean? 12 seconds? 24 seconds? 36? 48? Time under tension matters a great deal. I’ve been getting fantastic growth lately from keep sets between 35-50 seconds
John Grabs no it’s not. Time under tension is an intergral driver but should be used in conjunction with progressive overload. See pictured fits time under tension vs heavy weight. It’s a myth to squeeze the dumbbel slowly and contract and feel the mind muscle connection for ALL YOUR SETS. Ideally you start with a compound lift focusing on progressive overload and do back off sets with higher rep ranges focusing on mind muscle connection. It has nothing to do what makes you feel good or what is a good pump. Super sets and drop sets can be used but are inferior to progressive overload for natural athletes that are beginners/intermediate. The fallacy is assuming what you like to do is the best, because you likely only like it because it’s not that overloading but makes you feel good because of blood flow.
Well, im a natural 48 year old training strongman style, and i have been lifting for 6 years. My strength has gone up. Ive gained muscle. Gone up a shirt size. Im doing heavy weight, low reps. Occasionally i do 8-10 reps on accessory movements only, but 95% of training is 6 or less reps. So yeah, this info is solid. .
This is, hands-down, the single best video explaining the difference between Natural and Enhanced training!! Thank you, Sir!! I look forward to more of your content~ Cheers!!
I would love to hear his explanation on what a natural's diet should be when cutting and when bulking, compared to an enhanced lifter. I really like the way he explains.
I am subscribed. I have not ever heard a clearer explanation from anyone on how to actually train properly, and I have been pursing fitness boldly for 7 years. This is utterly astonishing.
Good to see this guy receiving such positive feedback. I remember he was one of very few people who I took training advice from (a good 12 years ago) and it was one of the simplest, and most effective pieces of advice I still implement to this day.
i remember that advice, literally changed my life and got me in peak shape. so simple and concise too, it would only take a few seconds to type out. i wish everybody got it.
Just searched for "how to reduce cortisol" and this video came up. I must say, I really liked this. I have spent years learning my body's optimal rep/set range for growth as a natural lifter, and I could have just watched this video. Coach Thib's advice is spot on for me - compound lifts with heavier weight, reps in the 6-8 range! Pure gold!
@@THIBARMY Could you please give us an idea on how much volume for a natural lifter per body part, per session? I know it's different for each individual, but how about a good starting point? Thanks
@@SuperArc13 There will be individual differences of course. Not only based on someone's genetics and training experience but also their daily stress levels. That having been said, a good starting range is 5 to 12 sets. Don't freak out about the wide range. It's to accommodate various intensity levels. The harder you push your sets, the less volume you should do. If you use an RPE of 9-10 (going to failure or maybe leaving one rep in the tank) 5-7 work sets/muscle is about as much as you should do. If you use an RPE of around 8-8.5 (leaving around 2 reps in the tank) you go do 8-10 sets/muscle is a session. If you use an RPE of around 7-7.5 (leaving around 3 reps in the tank) you can go up to 10-12 sets/muscle..
@Lee Alex That is great man. Nothing wrong with Upper Lower 4 times a week. Personally I think full body 2-3 times a week builds faster gains. But Upper Lower is great alternative. All routines will eventually get you to your potential. Some faster then others.
Looks like everyone agrees with my thoughts but I’m still adding. He makes so much sense wish I would have found him years ago. Incredibly valuable - Thanks mate
This man knows what he is talking about. Muscle gains always came after solid strength gains in the basic lifts in my case.Merci coach ça confirme mes observations!
The best explanation I have ever heard. Retired bodybuilder that used both PEDS and natural. That's why a coach who specializes in pros and upcoming pros will not take natural athletes. Their programs will not work. I can use several examples but not the platform for it. Natural athletes better never ever use pro bodybuilder routines.
Everything said in this video not only makes complete logical sense, it makes practical sense. If I look back at my lifting past I can recognize that the most progress was made when utilizing these principles.
I became my strongest and most muscular in my mid 40s hitting each muscle only once a week. When I try high frequency I have joint problems and become weaker. I guess everyone is different?
Same here, I'm in my late 30s and train each muscle group once a week and currently the biggest and strongest I've ever been. It's all about consistency.
@@MurphyOCP-001 Amen to that Eddie T!!! And the older you get the more important consistency is. At 63 I just can't afford to lay off because it's much harder making a come-back at this age. The come-back after Covid took much longer than it used to.
I have been training for ten years. In my first three years, I was doing bro split which basically means each muscle trained once. I did that because of the fitness industry who lied to me at that moment and trainers on RU-vid who use steroids. In my third year of lifting, I start working out twice a week. At one time I would work out for strength (low reps more weights) and the second time I would hypertrophy (high rep more weight) session. Since then I notice massive gains. I would like to acknowledge you coach Chris for addressing this "Big Eleven in The Room" problem that most fitness figures are shamefully ignoring because they use steroids. After watching this video I can advise every natural lifters to subscribe to your channel and follow your advice.
Pft.. i knew all he said.. the problem is i had to watch zillion videos and zilleon five thousand articles.. I mean this guy just gave better info and advice than any other fitness guru ive came across in my life. literaly the foundation u need to know already digested for u. GREAT JOB. huge fan from now on!
this is the best presentation on this topic i've ever watched. I trained VERY high volume as a natural. Then I went to a hormone replacement clinic. On my first blood test, my Cortisol levels were off the scales at over 600. After starting a 100mg/week replacement program (plus 1g/week arimidex) and decreasing my volume, i gained 13lbs of of lean mass in 12 weeks. I went back for my 3 month check-up and all levels were PERFECT. Free test had some very safe headroom so Doc agreed to increase to 120mg/week and now i feel AMAZING and results are still piling on. The clinic couldn't believe how high they were when i started and I couldn't explain why. WAY too much volume and i was hitting each muscle twice a week. Background info - i'm 47 and trained bodybuilding style for 2.5 years @ 6 days per week prior to going to the clinic. Now i'm 5'11 sitting at 215lbs at around 14% BF. My free test was 294 and estro was 64. After 8 weeks, free test was 425 and estro was 41.
Thanks for all this invaluable info. All delivered with passion. I've read all his books religiously and learned a lot each time. On top of being a generous and extremely knowledgeable coach, he's also a great humble guy in person.
Esse é o melhor vídeo sobre o assunto que já vi. É uma pena que no Brasil não temos acesso a esse tipo de conteúdo de forma tão esclarecedora. Thank you very much, this explanation is INCREDIBLE
Its brilliant, I've learned a lot of new information. Especially on contrast what enchanced bloggers usually recommend to natural bodybuilding. Was experimenting with training plan for a last year and come to realization that 3 times a week full-body, high intensity, 2 sets per muscle works best for me. You just prove my point from scientific side
I've been reading your articles on T-Nation and I'm glad I've found your channel on RU-vid. You have got a new follower. Thanks for the valuable information.
1. The natural athlete needs to use the training session itself to trigger protein synthesis. The enhanced lifter is in an elevated state of protein synthesis 24/7. This means any type of training will work for enhanced lifters, but natural athletes should focus on lower volume and higher intensity in a training session. 2. The natural athlete needs to train with higher frequency because of the need to trigger protein synthesis. 3. The risk of injury in lifting heavy is greater to an enhanced athlete, because the muscles grow at a much faster rate than the tendons and ligaments. A natural athlete should focus on heavier sets with lower reps, but an enhanced athlete can do far greater volume work for the pump. Summary: if you are a natural lifter, focus on increasing intensity and frequency, and decreasing volume.
Giovanny c i think he just wants ppl to really understand (not just hear) what he talks and means so he speaks more emotionally so viewers rly get the message
I'm not so sure about all your points tho, I experienced huge mass gains as a natural guy by actually focusing on volume instead of weights for 5 years in a row. Just switched my training schedule in favor of heavier weights and lower reps now though. Nevertheless, very interesting to listen to, keep up the great work :) EDIT: just watched more of your vids, you seem very informed about everything and I can better understand where your points are coming from and I must admit that I felt very related to the pros and cons that you described in another vid. Thank you a lot for this amazing content
Great advice! Most muscle coaches out there are on the juice so the workouts all suck for naturals. Funny thing is I stated pumping irons when I was 23 in grad school. I'm 58 now and I have gained only 30 lbs of lean muscle over the years. I used the body builder workouts until about 5 years ago. I reduced my volume and reduced my workout to 2 or 3 a week. I started getting "Newbie" gains in my 50s. My body really responded to the less volume and more rest and reduced cortisone. I'm 6 foot 1, 235 lbs and my bench PR is 500 lbs wide power grip and 365 lbs narrow grip etc.....
Wise words dear brother!!! Continue to teach the many abscent minded people today, within the realm of how our anatomy truly reacts to stress within the so called fitness industry!!! Bravo Sir!!!
You got yoked, steroid-ed out of their minds "natty influencers" telling us we don't work hard enough, and doctors, physio-experts, and life-time natural lifters telling us we're doing too much. Meanwhile, none of us are making nearly any gains along the way and we more than likely eventually end up where we started, making the entire journey a contemplation on why we haven't all instead used the money we've given these people to help us on buying steroids in the first place. I love it.
Im exactly really confused which one is included as steroids but the testosterone one I known. But most people who actually claimed they were natural they actually consumed a supplements this one makes me confused too I mean if you really is a natural thats mean u should doing it natural, no supplements or something could boost your gains and stamina or fat burner but a natural foods and vegetable or fruits. Does supplements doesnt included as steroids too? Ive been training like 2 years on with a really bad diet and no supplements now im on a good diet and no supplements its been 4 and a half months and im struggling to get gains and rid of my belly fat (intermittent fasting, low carbs and sugars too). All I know based on my experience its hard to get rid of fat but its easy to get fat into your body while mostly natural people in my gym their body like a bulk with a fat none of them look so lean if there is a ripped guy he must be small not as big as those people who telling you to work harder or eat clean or telling you must've been doing it all wrong blablablabla. I remember 1 guy in my gym that offered me some kind of supplements such as fat burner to help me get rid of my belly fat he told me there is no way I can get ripped so fast it might takes years or more without any supplements, you can loose the water weights so fast but not the fat.
jior6 I was told by an Olympic level wrestler I use to train with “the muscles can’t deny the work” simply put train, eat and rest. People get too focused on gains, size, weight etc. Personally All my life I’ve just been active power lifting, some moderate O lifting (not as much o-lifting now that I’m older) and I hike sprint run work with kettle bells do pull ups yoga muay Thai and jiu jitsu and just move my body and lift shit. I’m 37 years old and recently got hired as a firefighter went through a 9 week physically demanding academy and as the oldest guy I was definitely the strongest and the only two guys faster than me on our distance runs were 23 and 25 years old but they weren’t faster by much and I can out jump and out sprint them. Point being is I never specialized and just training in general keeps me strong and in shape. The muscles can’t deny the work! And I agree this guy is definitely on the roids
Plant based supplements are NATURAL foods you eat ...its easier to absorb in liquid form vs solid food to get the full beneficial intake. PEDs is a totally different story tho
EI EI supplement’s aren’t steroids... you’re still natural if you take creatine and protein. So I struggled with losing body fat for years and I didn’t understand why. You need to find your caloric maintenance level and lift like a power lifter for about 3 months then lift for hypertrophy for 3 months build that muscle mass (you don’t need to bulk) eat a gram of protein per lbs of body weight cut out soda completely eat clean and most importantly be consistent! So after six months of training at maintenance caloric levels you’ll notice gains I promise. After six months you can start to “cut” literally do the same exact thing you were doing the last six months but consume 500 less calories. Do that for about five weeks and you’ll notice that you’ve stopped losing weight/ body fat now and in steady state cardio for 30 or so minutes ever other day while continuing to lift the same way you have been. Another couple weeks will go by and it’ll slow down again then you can go ahead and drop your caloric intake another 200 calories out so. During a cut you will lose strength so don’t let that discourage you. Now supplements.... all “fat burning” supplements are BS and don’t waste your money on them they literally just make you shred water and gives a false sense of achievement. The only two supplements people should take are creatine and whey protein. I highly recommend doing research on creatine because it has far more benefits then just strength and muscle growth it’s actually really good for the brain. Also whey protein should only be used to consume that extra bit of protein you couldn’t get from food because honestly it’s really hard to eat 185-200 grams of protein a day.
after years of training and barely seeing gains and now finally making good gains this is what i figured out to get rapidly build actually push yourself in the gym and follow up your diet
He is dead nuts on! When I was young I bought a copy of “Brawn”. I benched 425 no drugs by short intense training. I’m 53 and out of shape but because the gains were real and on/off training I’m still reasonably strong. Great information!!!!
in advanced lifters who are natural protein synthesis is elevated for 12 hours max probably. For natty lifters who are complete beginners in the very beginning it is best to specialize in 1 or 2 muscle groups to take advantage of elevated protein synthesis. Which means doing around 15 sets per chosen muscle group every 2 days and do nothing else for other muscle groups.
I've been training naturaly for 40 years, i have found that recovery was the most important factor. Shirt drenching workouts are a must. Twice a weak will lead to overtraining. Blood flow sessions in between help with recovery. Super sets and giant sets those kind of workouts helped put on muscle, straight sets have their place to, shock and recovery in my experience have been more prductive than anything, everbody is different, a individual has to figure it out time put in.
youve said it yourself,it depends on individual adaptive capacity which is both genetic and influenced by training status,nutrition and age so nobody can say twice a week is overtraining.
he is spot on, im 100% life drug free, and used to do all that silly drop sets, pump sets ( 15-20 reps) , burns, and then at end of set do 1/2 reps till my arms or whatever felt like they were gonna fall off.... all I got was super super sore and after that ( 3-4 days) my muscles shrank to what it was before lol. ONLY when I started (clean form) heavier , about 8-10 solid semi heavy reps ( not Super heavy but a solid weight) and decrease my sets to about 5-7 total sets per muscle , I started to grow and I felt a lot better (more energy) love this guy, and im 48 and been lifting since 17
I've changed my split routine recently so that instead of a three day split, working each body part once a week, I work each body part three times a week with less volume and hitting a different angle each workout...so for example on day one, I hit upper/incline chest, day two middle /flat bench on chest, day three flys for inner chest. Same principle on back etc. At 56, I'm seeing gains already so that's for the video.
THE BEST COACH TRAINER . Why? because his knowledge, and ability to explain the truth in reality is spot on. He is an excellent example , I mean look at him!😉 Thank you for doing these videos 🙏🏻
this video confirms what i could see on myself in 10 years of natty, i only work out 3 times a week 2 times x week each body part, compound lifts mostly, up 4-8 reps the range in the compound , 100 sets x week more or less. what this guy say works 100%
So obviously for us natural body builders you can't beat fullbody three days a week, Leroy Colbert was right all along, just couldn't explain it with this much scientific explanation,,thanks for clearing up the air, my FREIND,truth is every thing,the lies out there are killing us all,,great job,keep the truth comming.
You could still do an Upper Lower Upper Lower Push Pull, or even one of Thibaudeau's own programs: a 6 day push pull split. Look up "the best damn workout for natural lifters". Or for a 4 day program just Push Pull x 2 or Upper Lower x 2
Pay attention closely to what he is saying. See full body routine workouts for Natural Athletes. This is what you see in the 40-50 and 60s. Because there were less steroids then. Split routine works great for natural athletes also but you must watch the volume. This video explains EXACTLY why all my programs are designed around Daily Underlating . And WHY ALL my BJJ and MMA athletes do so well with my Daily Method. Great stuff. You and CP have influenced me more than anybody.
I took steroids because I was addicted to exercise (not just lifting, but cardio as well - medium distance 3-5mi running, swimming, etc). Before steroids, I could only train between 1-2 hours a day at the intensity I trained at. With anabolics (and sarms, which I did separately), I could train 4-5 hours on my 3 off days from work, plus 2 hours on my work days. The downside is I would have to stop lifting for periods of time and do a week+ of cardio to avoid looking like a steroid user. It just wasn’t a look I was into, but I wouldn’t lie to people about being natty. I’d tell them I was on gear, despite not looking like the typical gear user
Well if you’ve been following him for that long you must have noticed he’s gained about 200lbs of lean muscle using different tnation supplement and training regiments over the last 20 years
Dumb ass statement. Proving testosterone helps aid fat loss aid in not getting testicular cancer due to low testosterone and a whole lot of other benefits. When you hit 40 u will understand.
I don't see how people afford the stuff, much less having to stick needles in yourself every week or every day or whatever they do. It would be great to have all those muscles. I just couldn't do it.
Ryan Crowley's Pec tear is one such real time experience that the enhanced trainers' muscles grow much faster than the tendons. But Christian Thibaudeau has been mentioning it since a long time!
Very interesting advice for naturals. Most coaches and traning advice videos lumping together natural and juiced up workouts. While i learned in your videos that high volume release too much cortisol which prevent muscle grow.
This makes complete sense. I remember trying to use a bro split when off cycle and didn't make much progress. I'm just on trt but it allows me to train lighter with 15 to 20 rep sets and keep my joints healthy while making gains. Very cool to hear someone explain it.
Yeah I haven't watched the video yet but there's a 99.7% chance that he's on gear, not that there's anything wrong with that I just got the impression that he's saying he isn't so far but I'm only a couple of minutes in
Great info, I needed this. After some years of doing Stronglifts on and off, I recently switched to the Push Pull Legs routine (6 days a week). On PPL you mostly do sets of 10-12 reps. After watching this video, as a natural lifter, I'll pick heavier weights and to sets of 6-8 reps instead.
