The Best Workout for Natural Bodybuilders

Are you looking to maximize your muscle gains without using steroids? You’re in luck – we’ll show you the best workout for natural bodybuilders! This article will provide you with the guidance to build a bodybuilding workout plan that will help you reach your goals and make impressive gains.

Quick facts: Best Workout For Natural Bodybuilder

  • ✅ High frequency training works best for natural bodybuilders, according to a study published in the Strength & Conditioning Journal.
  • ✅ Natural bodybuilders who focus on a moderate rep range of 8-12 reps have the best muscle building results, according to a study published in the Journal of Strength and Conditioning Research.
  • ✅ Natural bodybuilders can gain muscle more effectively with a slow tempo, according to a study published in Medicine & Science in Sports & Exercise.
  • ✅ Natural bodybuilders should focus on compound exercises, like squats and deadlifts, for the best muscle-building results, according to the American Council on Exercise.
  • ✅ Natural bodybuilders should focus on progressive overload and proper nutrition for the best results, according to a study published in the Journal of Sports Science and Medicine.

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Natural bodybuilding is a style of weightlifting that focuses on building muscle mass while avoiding the use of performance enhancers or other unnatural methods. It requires strict adherence to proper diet and exercise routines, and the right combination of strength, cardio, and rest can make the difference between success and failure.

This article will discuss some of the best workouts for natural bodybuilders. It will discuss how to create your own routine based on your goals and current fitness level. Additionally, it will provide tips to ensure that you stick with your plan. Most importantly, this article will help you understand what is needed to succeed as a natural bodybuilder so that you can reach your fullest potential.

Benefits of Natural Bodybuilding

Natural bodybuilding is a great way to build strength and develop a toned, sculpted physique without using any performance enhancing drugs. It is a safe, healthy and sustainable approach to achieving your fitness and bodybuilding goals.

There are plenty of advantages to following a natural bodybuilding workout routine. Let’s take a look at some of them:

Improved Strength

Strength is one of the most sought after benefits from natural bodybuilding. Strength has a direct correlation to muscle and as muscle increases, so does strength. For many people, strength training and exercise leads to increased physical confidence and a feeling of accomplishment, which also boosts self-confidence and motivation. Increased muscle also helps support proper body alignment, which can reduce pain from poor posture and improve overall health.

Natural bodybuilding allows users to gradually increase their strength with sustainable results. The emphasis is on the quality of exercises over quantity, focusing on movements that work several muscles at once while engaging deep core muscles for stability and balance. This type of exercise might include pull-ups, squats, deadlifts, presses and other compound exercises which will force the user’s central nervous system to work harder in order to engage multiple muscle groups at once – resulting in improved strength over time.

Increased Muscle Mass

Natural bodybuilding is designed to help athletes build muscle without the use of steroids or other illegal performance enhancing drugs. It focuses on proper diet, exercise, and supplementation to help achieve goals that cannot be reached without taking steroids.

The main benefit of natural bodybuilding is increased muscle mass. Natural bodybuilders use higher reps and sets, allowing them to build dense muscle mass in a safe and healthy manner. This also limits injury, as movements are done with control rather than with heavy weights and short rest periods.

Another important benefit of natural bodybuilding is improved cardiovascular health due to the rigorous exercise involved. Additionally, natural bodybuilding taxes your bones more than traditional trainer-led gym exercises; this helps increase bone density which can decrease the risk of fractures and illnesses associated with osteoporosis.

Improved Cardiovascular Health

Natural bodybuilding is an excellent way to improve cardiovascular health. Not only will natural bodybuilding help your heart by improving its ability to pump blood and oxygen, but it will also provide many other benefits, such as increasing your metabolic rate, helping you lose fat faster, and improving your muscle tone.

During traditional weightlifting and strength training exercises, the intensity level is low and repetitions are often quite high. Natural bodybuilding works the heart in a different way through shorter rest periods between sets and higher reps designed to further fatigue the muscles. This type of workout can help raise an individual’s resting heart rate thereby providing greater cardiovascular benefits than working out using traditional methods. Additionally, natural bodybuilders who focus on compound exercises (which involve multiple muscles groups) experience greater cardiac stress which leads to increased cardio health as well.


Getting a great workout is an important part of any successful bodybuilding program and can mean the difference between success and failure. Natural bodybuilding requires a different approach than other types of bodybuilding.

A good workout should focus on compound exercises that target multiple muscle groups at once, as well as isolation exercises to target particular muscles. Let’s look at some of the best workouts that natural bodybuilders can use to maximize their results:

Weight Training

Weight training, or resistance training, is an essential component of any successful natural bodybuilding routine. Unlike other forms of exercise, weight training allows you to isolate specific muscles and target them with high-intensity loads. This type of exercise stimulates muscle growth, increases strength and helps to build definition in the body.

Weight training should be used strategically in your program to focus on individual muscles or groups of muscles and develop them to their fullest. It also helps you achieve the maximum intensity for each repetition so that you can work out more efficiently and effectively. There are various types of weight training such as

  • free weights
  • machines
  • bands
  • kettlebells

which can all be incorporated into a program tailored for individual goals.

Compound Exercises

Compound exercises are exercises that can engage multiple muscles at once. This includes exercises like squats, deadlifts, overhead presses and pull-ups. Natural bodybuilders typically opt for compound exercises to build muscle mass because they target several muscles at once.

Compound exercises also promote simultaneous muscle growth in all areas, which can produce more consistent results. Additionally, natural bodybuilders who concentrate on compound exercises tend to experience faster increases in strength and endurance over time because these movements tax the body more than isolation exercises.

As a natural bodybuilder, it is important to make sure that your routine includes an appropriate balance of both compound and isolation exercise for best results.

Isolation Exercises

Isolation exercises are those which target a single muscle or muscle group and focus on isolating that specific area of the body during movement. Examples of isolation exercises include bicep curls, triceps extensions, calf raises and leg extensions.

These exercises should be incorporated into natural bodybuilding workouts to ensure all major muscle groups are being adequately trained.

Incorporating isolation exercises into a routine is important as they can target specific muscles that would otherwise not get adequate training during compound movements. This helps to improve muscular definition and symmetry within the body as well as overall strength gains when used in combination with multi-joint compound movements. Isolation exercises should be included in all natural bodybuilding workouts for maximum results of an even physique with symmetrical development throughout the body.


Cardio is an important part of any workout routine, especially for natural bodybuilders. Cardio helps improve your aerobic capacity, increase your endurance, and burn calories in order to speed up fat loss and get toned muscles. It also helps improve the health of your heart and increases blood flow and oxygen delivery to all parts of the body.

The three types of cardio you should focus on are:

  • Steady state cardio, which includes activities such as running, biking or swimming at a steady pace for 30 minutes or more.
  • HIIT (high intensity interval training), which involves alternating between periods of high intensity exercises (sprints) with periods of rest.
  • Plyometrics, which involve bursts of explosive movements like jumping jacks or burpees that target your fast-twitch muscle fibers to help you get toned quickly.

Depending on which type you choose, each one should be done 2-3 times per week for 20-45 minutes each session in order to maximize its benefits.

High Intensity Interval Training (HIIT)

High Intensity Interval Training, more commonly known as HIIT, is a type of workout which alternates bursts of high-intensity exercise with periods of low-intensity. These alternating periods of intensity can last anywhere from 30 seconds to several minutes.

This form of workout allows you to burn calories quickly and efficiently, while also developing the strength and endurance that natural bodybuilders need for optimal performance.

HIIT workouts typically consist of running, cycling, rowing or elliptical machines, but bodyweight exercises such as squats can also be used. Strength training in the form of dumbbells and barbells may also be incorporated into a HIIT routine if desired. The key is to push yourself during the periods of high intensity so that your heart rate increases significantly before resting and repeating this pattern for the duration of your workouts.

Low Intensity Steady State Cardio (LISS)

Low Intensity Steady State Cardio (LISS) is a type of workout that involves performing the same exercise at a low intensity for an extended period of time. This type of exercise is best suited for natural bodybuilders who are looking to improve their overall aerobic capacity and endurance, while limiting muscle loss.

Generally, a LISS session should last between 30-45 minutes, and can include activities such as walking, running or cycling. During the workout it is important to maintain a consistent level of intensity by keeping your heart rate within a specific range. This type of training can help you burn fat more efficiently and can greatly improve overall cardio fitness.

It’s important to remember that too much steady-state cardio can lead to overtraining and excessive muscle loss, so it should be used judiciously so as not to undermine your hard work in the gym!


Having a good diet is one of the most important parts of a successful bodybuilding routine. It’s essential to ensure you are getting enough of the right nutrients and food to fuel your workout and help you reach your goals.

Let’s explore some diet tips that could help you as a natural bodybuilder:


Macronutrients are the nutrients which provide energy for our bodies to function. They include carbohydrates, proteins and fats.

These three components are important for optimising body composition and performance in strength athletes and natural bodybuilders.

  • Carbohydrates are the main source of energy for training and should make up the largest portion of a bodybuilder’s diet, as carbs will increase muscle glycogen stores.
  • Protein is essential for muscle growth and repair, and therefore should also be adequately consumed in a weight lifting diet, usually 1-1.5g per pound of bodyweight daily.
  • Fats are also important to include, particularly those found in foods such as nuts, avocados, olive oil and even fatty cuts of meat. Not only do they provide essential fatty acids but they act to keep hormones regulated – helping support the gains made on a workout program.


Supplements are an essential part of any bodybuilding workout plan. Not only do they provide essential nutrients to keep your body functioning at its best, they can also help increase muscle mass and strength while helping to decrease fat.

Common supplements that a bodybuilder may use include protein powder, BCAAs (branched chain amino acids), multivitamins and minerals, and creatine. Protein powder can be used as a post-workout supplement to help boost muscle recovery and growth, while BCAAs will help preserve your existing muscle during periods of extreme physical training. Multivitamins will ensure you receive all the necessary vitamins for optimal energy levels and general health; meanwhile, creatine can help with increased endurance and performance in the gym.

It is important to note though that supplements should not be relied on as a sole source of nutrition or viewed as a one-time ‘quick fix’ solution. They should only ever be used in addition to a healthy diet rich in natural sources of protein, carbs, fats, vitamins and minerals.


The best workout for natural bodybuilders is highly individualized and will vary based on the lifter’s goals, experience level, body type and preferences. For most natural lifters, training three to four times per week using compound lifts such as squats, deadlifts, presses, rows and pull ups while keeping intensity levels within their individual capabilities will be the most effective way to build muscle mass and strength.

To maximize gains it is important to not only focus on progressive overload, but also on proper nutrition and recovery. A well-planned training program along with consistency are essential for making long-term progress in any strength training program.

FAQs about: Best Workout For Natural Bodybuilder

Q: What type of workout is best for a natural bodybuilder?

A: A natural bodybuilder should focus on a combination of compound exercises and isolation exercises. Compound exercises such as squats, deadlifts, and bench presses should form the foundation of the bodybuilder’s workout plan. Isolation exercises such as bicep curls, triceps extensions, and lateral raises can be used to build muscle and add definition.

Q: How often should a natural bodybuilder workout?

A: A natural bodybuilder should aim to hit the gym 3-4 times per week. Working out every day can lead to overtraining and muscle fatigue, which can impede progress. Rest days are essential for recovery and muscle growth.

Q: What should a natural bodybuilder eat?

A: A natural bodybuilder should focus on eating a balanced diet that consists of lean proteins, complex carbohydrates, and healthy fats. Eating a diet that is high in protein will help to build lean muscle mass. Healthy fats such as olive oil, nuts, and avocados should be included in the diet as well.

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