Best Workout for Natural Lifters: Part 2

Are you looking for an effective workout routine to maximize your natural lifting potential? Read on to discover the best workout plan for natural lifters that will help you get the most out of your training.

Quick facts: Best Workout For Natural Lifters 2

  • ✅ Smaller frequency and volume increases (T-Nation)
  • ✅ Adding variety to training (Stronger by Science)
  • ✅ Compound movements are the key (Stack)
  • ✅ Focus on increasing intensity (Muscle & Strength)
  • ✅ Balance between stimulus and recovery (
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    This article will provide an overview of the best workout for natural lifters. This article focuses on the benefits of working out naturally, and how to get the most out of your workouts. Natural lifting is defined as lifting without the use of steroids or other performance-enhancing supplements. Natural lifting has become increasingly popular among athletes, bodybuilders, and regular gym-goers alike. Working out naturally can ensure steady and consistent progress, improved strength and muscle mass, improved mood, fat loss, and much more.

    Through this article we will discuss various aspects of natural lifting to maximize results in strength and size gains while minimizing risk of injury. We will cover topics such as:

    • Nutrition
    • Exercise selection
    • Repetition range and speed of movement
    • Rest periods between sets and exercises
    • Recovery time between workouts
    • Proper form and technique execution during each exercise session
    • Exercise variation to keep progress going strong in the long run.

    Exercise Selection

    When you are creating your workout routine as a natural lifter, exercise selection is essential. You have to choose the right exercises and exercise combinations to ensure that you are able to get the best results with the least risk of injury. This can be a complex and time-consuming process, but it is essential if you want to reach your goals.

    Let’s explore the process of choosing the best exercises for natural lifters:

    Compound Movements

    Compound movements are exercises that involve several different joints and muscle groups at the same time. They such as squats, deadlifts, press variations, Olympic lifts and rows constitute the main focus of any good strength training program. They allow a lifter to move a relatively large amount of weight with multiple muscles working in unison.

    Compound movements also allow for an increased production of hormones, such as growth hormone and testosterone, which leads to greater muscle gain over time. Additionally, these exercises are great for increasing stabilizer muscles around your joints providing better overall joint health when done correctly.

    By focusing on compound movements you can create a well-rounded workout plan that will have you reaching your performance and/or aesthetic goals more quickly and efficiently than with isolation movements alone.

    Isolation Movements

    Isolation exercises are a type of strength training that involve only one joint and target a single muscle group. Examples of isolation exercises include bicep curls, tricep extensions, and leg extensions. These exercises allow natural lifters to build and maintain a balanced physique as each muscle group can be properly worked.

    Isolation movements might not provide the best calorie burn or rate of progress since they do not require as much effort or coordination, but they can help target certain areas that would otherwise be missed with compound movements alone. Natural lifters looking to maintain balanced physique or focus on specific muscles can benefit from including these exercises in their workout routine.

    Training Frequency

    Training frequency is a key factor in determining how successful a natural lifter’s program is. It involves how often you train each muscle group and how much volume you’re doing in each session. Factors such as recovery, intensity, and goals should all be taken into consideration when deciding on an appropriate training frequency for natural lifters.

    Let’s take a look at the pros and cons of different training frequencies:

    Full-Body Workouts

    Full-body workouts are one of the most popular training protocols that natural lifters use to build muscle and strength. This type of workout involves performing all major body movements in one session, such as squats, deadlifts, overhead presses, and other exercises.

    This method is beneficial for natural lifters because it allows them to train all their muscles in a single session, which helps maximize their time. Furthermore, full-body workouts are also great for novice lifters because they provide a good foundation for developing general strength and muscular balance. Full-body workouts can also be more enjoyable than split routines due to the variety offered by training many different muscle groups in one session. Finally, full-body workouts are usually recommended for weight loss due to the increased intensity which helps burn more calories in less time.

    Split Routines

    Split routines are a type of Training Frequency (TF) that involves training each muscle group separately during the week. A typical Split Routine is composed of 3 to 6 days per week, depending on the individual’s goals, fitness level, and availability. Each day typically focuses on a single muscle group or movement pattern. For example, three-day split routines usually involve one session for chest and triceps; another for back and biceps; and a third for legs.

    This type of TF is best used by more advanced lifters as it allows them to focus closely on each muscle group and to also use higher volume than what could be done with a more traditional full-body routine. It also allows for better recovery due to the specific targeting of certain muscles on certain days. On the other hand, it’s less effective at forming an overall functional strength base because only certain muscles are trained each session rather than all concurrently like with a full-body routine.

    Volume and Intensity

    When it comes to a good workout routine, volume and intensity are key. Volume is the total amount of sets, reps, and exercises that you do per workout session. Intensity is the amount of effort you put into each set, rep, and exercise. Both volume and intensity are important for natural lifters and both can be manipulated to produce different results.

    Let’s look at how these two can be used to get the most out of your workouts:

    High Volume/Low Intensity

    High Volume/Low Intensity (HVLI) workouts are designed to improve strength and muscle size. This style of training works by performing multiple sets of low to moderate weight, with a high amount of repetitions – usually 15+ reps per set.

    The idea behind HVLI is that by performing a greater volume of work, you will stimulate more muscle growth. The longer time you spend under tension increases the potential for growth as well. Since the weights used are typically lower than other training styles, your risk for injury is also minimized. HVLI is ideal for natural lifters since it involves little risk but still leads to great gains in strength and muscle size.

    Low Volume/High Intensity

    Low volume/high intensity workouts involve the use of relatively light weights and intense exercise. This type of training is often used by bodybuilding, powerlifting and weightlifting athletes who want to reach maximum strength, power and muscle gains quickly. With this approach, lifters can do fewer repetitions of high-intensity exercises for each set in order to maximize their desired results. This type of workout also calls for shorter rest periods between sets to challenge the body’s muscles more.

    Low volume/high intensity training is typically done using compound exercises such as squats and bench presses because they target multiple muscle groups at once and therefore require less time overall.


    Recovery is an important part of any workout regimen, especially for natural lifters. After all, your hard work in the gym doesn’t count for much if you’re not giving your body enough time to repair and rebuild.

    In this article, we’ll discuss the importance of rest and recovery in natural bodybuilding, and how to incorporate it into your workout plan.

    Active Recovery

    Active recovery is the practice of using light physical activity to enhance performance, reduce fatigue, and accelerate healing from intense workouts. This type of recovery is often overlooked by natural lifters as it can be difficult to prioritize in a busy schedule. However, active recovery is an important part of any training program and should be incorporated into the routine.

    Active recovery is typically low impact and includes exercises such as:

    • Walking, biking, or jogging
    • Swimming
    • Foam rolling
    • Stretching
    • Light resistance training
    • Pilates

    By engaging in active recovery these activities help to increase blood flow to the muscle tissue which helps with flushing out toxins that have built up during exercise while also providing an opportunity to work on form and range of motion before engaging in higher intensity work outs. Active recovery also helps improve aerobic fitness while reducing the risk of injury by improving joint mobility, flexibility and balance.

    Sleep and Nutrition

    Sleep and nutrition are essential factors in muscle recovery for natural weightlifters. A good night’s sleep can help restore energy, improve immune system functioning and reduce stress. It aids in promoting blood flow to muscles and tissues, speeding up the healing process of strained muscles.

    In addition, proper nutrition helps fuel your body with the essential macronutrients it needs for enhanced recovery and optimal performance during workouts. Consuming nutrient-dense foods such as lean proteins, complex carbohydrates, healthy fats, vitamins and minerals can help ensure that you are getting enough calories while still providing the necessary nutrients required to repair and build muscle. Eating enough food is also important; undernourishment can lead to fatigue, decreased strength gains and stalled progress.

    Therefore, restful sleep combined with proper nutrition is a major factor in maximizing your recovery time after hard workouts so that you can build more strength over time naturally.


    At the end of the day, when it comes to lifting naturally and getting the best workout for natural lifters, there are no one-size-fits-all solutions. Different training styles and techniques may work better for certain individuals than others. That being said, understanding these principles will help you make more informed choices about your own program and ensure that you get the results you want.

    It is important to challenge your body but also be mindful of being overtraining or risking potential injuries. It’s also essential to focus on progressive overload while focusing on proper form and exercise selection. Finally, listen to your body—it’s the best guide when it comes to deciding which exercises and how much weight is right for you!

    FAQs about: Best Workout For Natural Lifters 2

    Q1: What is the best workout for natural lifters?

    A1: The best workout for natural lifters is a high-volume, full-body routine. This type of routine will allow you to hit all of the major muscle groups with a variety of exercises, and it will also help to stimulate muscle growth.

    Q2: How often should natural lifters workout?

    A2: Natural lifters should aim to workout 3-4 times a week. This will allow for adequate recovery time between workouts and will ensure that the muscles have time to repair and grow.

    Q3: How long should a natural lifter’s workout last?

    A3: A natural lifter’s workout should last between 45 minutes to an hour. This is enough time to get a good workout in without overtraining the muscles.

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