The Elite Physique

Natural Bodybuilding Training Split

Natural Bodybuilding Training Split for Gains

Are you looking for a natural bodybuilding training split to build muscle fairly quickly?  Well, look no more.  Here you will find all the information you need to build muscle quickly and naturally.  All you need is time to train, food to eat, and time to rest.  The process will do the rest.  Read on…

natural bodybuilding training split

Natural Bodybuilding Training Split

Your bodybuilding training split needs to compliment your goal, to build muscle naturally.  With this, it’s important that you don’t overtrain.  Overtraining is not a myth.  It’s a trap a lot of lifters fall into.  This is why it’s important to get on a good training split and follow it to the letter, no matter what.  Doing so will ensure you are training just enough to ignite muscle gains, without overdoing it.

Example of a 5 day a week training split

Monday – Legs and Calves

Tuesday – Off

Wednesday – Chest, Biceps, and Abs

Thursday – Back, Triceps, and Calves

Friday – Off

Saturday – Shoulders, Traps, and Abs

Sunday – Off

The above training split is formatted so that each muscle group gets worked fully each week.  Don’t make the mistake of adding in more training days or hitting a muscle group more often.  You have to trust the plan.  Follow the training split and the results will follow.  You have to be patient and look for improvements in the mirror, how clothing fits, other’s compliments, and strength in the gym.

Nutrition for Muscle Growth

In order to build muscle, you have to eat.  You have to feed the machine.  Ideally, you need to be eating a protein-rich meal every 3-4 hours. This will ensure you retain a positive nitrogen balance.  Of all the macronutrients, protein is the only one that contains the element nitrogen.  Everytime you sit down to eat, you need to have protein in that meal.  A big bowl of pasta is not a meal unless it contains a complete protein such as a chicken breast.

It is important to get you nutrition in line if you want to build muscle naturally.  Your diet, natural or not, is about 85% of your success.  You can’t outtrain a bad diet.   A poor diet will slow muscle gains, cause aches and pains, tap your energy and strength. Clean up your food intake and watch your physique change in a matter of weeks.

Rest Time for Recovery

You can workout and eat to the letter, but unless you get the needed rest, you won’t make any muscle gains.  When you are weight training, you are not building muscle.  You are tearing down the muscle, creating micro-tears.  The muscles will NOT grow until those micro-tears are healed.  The healing comes via nutrition and rest.

If you ever wonder why your are training hard and eating right and not building muscle, take a look at your rest, or lack of.  Your muscles grow when you are resting.  If you train a muscle before it’s fully recovered, it will not grow.  It will remain broken down and small.  Do yourself and your muscles a favor, rest for growth.

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This is just hitting the tip of the iceberg.  If you want more quality information on how to build muscle naturally, you really need to grab my FREE Bodybuilding Lessons below.  Following the lessons will have you will start building your dream body in just weeks…



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Karen Sessions NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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