The rationale behind our Natural Muscle Size Workout and Diet is that you first must lay down a foundation of size and strength. Whether you’ve been working out for decades and just need to “reinforce” your foundation, or are relatively new to the weights, this can best be accomplished through basic exercises, heavy (for you) weights, systematic progression, and an increased focus on nutrition with an emphasis on frequent use of very high quality protein and a slight overload of calories.
Natural muscle size workout
Here are the basic workout rules:
1. Read the instructions listed for each exercise. They will tell you exactly how to structure your sets, reps, and progression to get maximum results.
2. Follow this schedule for 12-16 weeks as you progress through the levels of your Natural Muscle Size Supplement program. Whether you’re an intermediate or have been training fordecades, be prepared to make some of thebest gains of your life in strength and muscle size.
Workout 3 days per week on the following schedule. No extras!
You are going to be using basic exercises, but please don’t skip the descriptions below.
Read the instructions listed for each exercise. They will tell you exactly how to structure your sets, reps, and progression to get maximum results.
Follow this schedule for 12-16 weeks as you progress through the levels of your Natural Muscle Size Supplement program. Whether you’re an intermediate or have been training for decades, be prepared to make some of the best gains of your life in strength and muscle size.
Monday: chest, biceps, triceps
4 work sets; 5-6 reps, but no more than 6 reps per set. After a couple of warm-up sets, select a weight that you think you can do for 6 reps in excellent form. Make 6 reps, rack the bar, and rest for 3 minutes. Perform a second set with the same weight, once again going for 6 reps.
Repeat that weight for a third set. (This time you will most likely make 5.)
Now your fourth set is going to be tough. See what you can do. Get four or five on your own and use a very slight assistance from a spotter if needed to make 6.
To summarize, you’re going warm up, then do 4 sets of benches with the same weight. You should be able to get 6 reps your first set or two, but may fall to 5 reps on your final 2 sets, with or without a slight spot. As soon as you can get 6 reps on all 4 sets without a spot in a workout, add ten pounds your next workout and start over!
3 work sets; 8, down to 4 reps. Use a barbell or dumbbells. Do one warm-up set of 12 reps, then put on a weight that you think you can get for 8 reps.
If you make 8 – stop! For the second set, add 20 pounds and go for 6 reps. Add 10-20 more pounds for your final work set and try to get 4 reps. Always record your weights and reps, just as above. If you successfully get 8 – 6 – 4 on your consecutive three sets, 2 workouts in a row, then add 10-pounds to each set your next (3rd) workout.
Barbell Curls / Close-grip Bench Press
(Alternate Sets – 1 biceps set rest, then 1 triceps set, rest and repeat.) 4 sets, 5-6 reps (Use the same set and rep scheme as bench press.)
Alternate db Curls Alternate with Lying Tricep Extensions:
3 work sets; 8 to 6 reps (Use the same weight all three sets, when you can get 8 reps on all three sets, increase the weight your next workout.)
5 work sets; 4-6 reps. Squats are without a doubt the best exercise for glutes, low back and quad strength and thickness. They also work your hamstrings and even abs! If you’ve been using a wide stance and less than optimal range of motion, there’s a chance you are going to have to re-learn this exercise. Use a foot position that’s shoulder width apart. As you descend imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap all the benefits in added muscle and strength that come from this fabulous exercise. Begin with a couple of warm-up sets. Then do one more warm-up set of 6 reps with a weight that is 25-50 lbs below your 6-rep max. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight! This is an exercise where you might want to take up to 5 minutes rest between each set too!
Semi-Straight Leg Deadlifts:
4 sets; 6-8 reps. Form is everything on this exercise. It’s one of the best to stretch and thicken your hamstrings. Keep your back arched, head up and knees slightly bent. Arching your back instead of rounding it like so many guys do is the key to this exercise.
3 sets; pyramid from 12 reps down to 8 reps on the final set. Do not "bang out" the reps on this exercise. Instead squeeze, contract, and let the weight down slowly.
STANDING CALF RAISES alternate with SEATED CALF RAISES:
3 sets; pyramid 20 reps down to 10 reps. For both exercises go all the way up, hold for a two-count, then lower slowly as far as your range of motion will comfortably allow.
SATURDAY: BACK AND SHOULDERS
5 work sets; 3-5 reps. Your feet should be shoulder width, knees bent, back arched – use an overhand grip. Keep the bar close to your body as you pull. Don’t bend your arms. Warm-up with a couple of light sets and stretch between warmups. Then add weight each set staying in the 3-5 rep range. For example: Week One you might do 135x5, 185x5, 225x5, 255x5, 275x3. As soon as you get 5 reps on the final set, add 10 lbs to each set listed your next deadlift workout.
Bent Barbell Rows or Cable Rows:
4 work sets; 5-6 reps. (Same sets and reps as Monday’s bench press workout).
3 work sets; 8-4 reps (same as Monday’s incline press.) Use an underhand (palms facing) grip. Your hands should be shoulder width or closer. Pull from full extension all the way until the bar hits your upper chest. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder – think lats and let your biceps just go along for the ride.
3 sets; pyramid from 8 reps down to 4 reps. Shrug straight upwards. Try to touch your shoulders to your ears. Squeeze at the top. Don’t roll your shoulders either.
Seated Military Press:
4 sets; 5-6 reps (same set and rep scheme as bench press). You can use a barbell, dumbbell, or Smith Machine for this exercise. However, it’s easier to progress with the barbell version if you’re not afraid to put a 2 ½ lbs. plate on each side each week. In six weeks you increase your poundage 25-lbs. – not bad!
3 sets; 12-10-8 reps (use the same weight for all sets).
OK – your 3 day-a-week natural muscle size training week is over. Where’s the ab work? Actually handling the kind of weights you are, you’ll be building up your abs indirectly. If you really want to add some direct ab work throw in 50 reps total of crunches and leg raises as a warm-up to your primary workout.
NATURAL MUSCLE SIZE WORKOUT SUMMARY
MONDAY: Chest, Biceps & Triceps
Bench Press (2-3 warmup sets) then 4x5-6
Incline Press 1x12 (warmup), then 3x8-6-4
Barbell Curls 4x5-6 alternate with Close Grip Bench Press 4x5-6
DB Curls 3x6-8 alternate with Lying Tricep Extension 3x6-8
Squat (3 warmup sets) then 5x4-6
Straight Leg Deadlift 4x6-8
Leg Curls 3x12-10-8
Standing Calf Raises 3x20-15-10 alternate with Seated Calf Raises 3x20-15-10
SATURDAY: Back and Shoulders
Deadlift 5x3-5 (add weight each set)
Barbell or Cable Row 4x5-6
Reverse Grip Pulldown 3x8-6-4
Shoulder Press (BB, DB, or Machine) 4x5-6
DB Laterals 3x12-10-8
Natural Muscle Size Nutrition Program
Adding muscle size and strength requires more than just training. Another key component of your Natural Muscle Size program is a balanced nutrition program with the emphasis on protein. A proper nutritional regimen aimed at increasing muscle size should consist of the three major macronutrients that the human body needs in order to function properly in the following proportions.
Proteins – Your total diet (including supplements) should consist of 35%-50% proteins. You’ll get these from meats, chicken, fish, eggs, cottage cheese, and hard cheeses. Supplemental sources on your program include Ultimate Muscle Protein, Mass Amino Acids, and Ultra 40.
Complex Carbohydrates – A complex carbohydrate is almost always in its natural form and is utilized by the body to be burned as energy. Some good examples are vegetables, fruits, sweet potatoes, brown rice, and oatmeal. This is a tricky area. You’ll need some carbs for training energy and to fuel body processes, but too many result in fat deposition. A good range for carbohydrates is between 20% and 40% of your caloric intake.
Fats – Fats are needed too. In our Muscle Size program you’ll be getting some fats from your protein sources, in addition you’ll find nuts, peanut butter, almond butter and heavy cream in the nutrition programs listed below. Fat intake may range from 20% to 35%; the lower your carbohydrate intake, the higher your fat intake should be.
How to Utilize the Natural Muscle Size Nutrition Programs
We’ve listed two nutrition plans to go with your Natural Muscle Size Supplement program. Depending on your goal, choose either of the diets listed, or you could alternate them in 4 to 6 week intervals. Here are 4 options you could follow to maximize gains during the next 12-16 weeks.
1. Follow the Maximum Size and Strength plan for the entire 12-16 week period.
2. Follow the Gain Muscle Lose Fat plan for the entire 12-16 week period.
3. Follow the Maximum Size and Strength plan for 6-8 weeks, then harden up by following the Gain Muscle Lose Fat plan for the remaining 6-8 weeks.
4. Follow the Gain Muscle Lose Fat plan for the first 4-6 weeks, then the Maximum Size and Strength Plan for 4 weeks, and then finish out the program with the Gain Muscle Lose Fat plan for the final 4-6 weeks.
A Brief Summary of the Natural Muscle Size Supplement Plan
Regardless of which nutrition plan you choose, remember that the Natural Muscle Size Supplement plan is a key component. Be sure to go back and carefully reread the full instructions in the previous article so that you set yourself up correctly to achieve the greatest gains. Here’s a summary:
Level 1 (6-8 weeks): UMP – 2 shakes daily (they are incorporated in the nutrition plans below, 6-18 Mass Aminos daily, 6-18 Ultra 40 daily.
Level 2 (4 weeks): UMP (same as level 1), Mass Aminos and Ultra 40 (1 tablet each per 10 lbs of your bodyweight, if you weigh 175, that would be 18 per day), Creatine Select – load 4 scoops daily for 5 days, then one serving daily until the bottle runs out.
Level 3 (4 weeks): UMP, Mass Aminos, Ultra 40 (same as level 2). Add 2 servings of Muscle Synergy daily, and Quadracarn (to optimize your testosterone production) 9 tablets on workout days and 6 on non workout days.
As you work into either of the two nutrition plans listed below, it’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. The most important thing for you to do is make sure you have a minimum of 3 of the food meals listed below in addition to at least 2 UMP shakes (or puddings) each day. In a couple of cases we’ve indicated a particular flavor of UMP, these are just suggestions, go with the flavor you enjoy most.
Maximum Size and Strength Nutrition Plan
Option A: 3 whole eggs, 5 oz. lean beef or 1 cup cottage cheese, ¾ cup oatmeal (before cooking)
Option B: 3 egg omelet, 2 ounces cheese, 2 slices whole-grain toast with peanut butter or almond butter, 1 apple
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. Add strawberries, blueberries, or a banana if desired.
Whole Food Option: 6 oz. beef patty, 1 cup cottage cheese and ½ cup pineapple (unsweetened)
Option A: 8 oz. roast beef or turkey breast (or other protein source), ¾ cup cooked brown rice (or other complex carbohydrate source), Optional: 1 or 2 servings of low carb fruit or vegetables
Option B: 5 oz. roast beef, 1 or 2 oz. Swiss cheese, 2 slices rye bread, 1 apple, 1-2 cups salad
Meal #4 (post workout)
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream, 1 banana
Mass Maker Ultra Option: You may want to replace your post-workout UMP shake with Mass Maker Ultra if you are a hard gainer – 2 scoops Mass Maker Ultra, 12 oz. vitamin D milk or water, 1 banana.
Whole Food Option (optional on non-workout days): 6-8 oz. turkey breast, ½ cup cottage cheese, ½ cup pineapple (unsweetened) or ½ cantaloupe
8 oz. serving of protein (steak, pork, chicken, turkey or fish), 8-10 oz. baked potato or sweet potato, 1-2 cups low carb vegetables or salad
Meal #6 (before bed)
UMP Shake (same as meal #4) or protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 2 tablespoons of almond butter, walnuts, or heavy cream.
Gain Muscle Size while Losing Fat Nutrition Plan
2 whole eggs plus 4 egg whites, 5 oz. lean meat, ½ cup oatmeal (measured before cooking)
Protein Shake Option: 2 scoops Ultimate Muscle Protein (chocolate flavor), 1 tbsp almond butter, 1 tbsp heavy whipping cream, 12-14 oz. water
Whole food option: 8 oz. sliced roast beef or other protein source, 1 apple or other fruit
6-8 oz. lean meat, 6 oz. sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) and/or salad with 2 tablespoons dressing
Meal #4 (post workout)
Protein Shake Option: 2 scoops Ultimate Muscle Protein (vanilla flavor), 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream. Add banana or berries if desired.
Whole Food Option (optional on non-workout days): 6 oz. turkey breast, ½ cup cottage cheese, ½ cup pineapple (unsweetened) or ½ cantaloupe
8-10 oz. lean meat, 2 cups vegetables, salad with 2 tablespoons dressing
Meal #6 (before bed)
Protein Shake Option: Shake (same as meal #2) or protein pudding – mix two scoops Ultimate Muscle Protein (cookies & créme) in a bowl with just enough water to make a pudding texture. Add 1 tablespoon of almond butter, walnuts, or heavy cream if desired. Whole Food Option: 4 oz. chicken or turkey breast, 6 egg whites, 1 cup omelet vegetables
Beverages: Make sure that you drink at least six to eight 8 oz. glasses of water each day (that’s four 16 oz. bottles). Watch out for sugars in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, tea, diet sodas, and Crystal Light.
Free Foods: You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.
› Sean Young Here’s How I Trained for 2 Half-Marathons and a Pro Bodybuilding Show, at the Same Time
› A Workout for the Novice Physique Competitor “Want to get started in Physique? Here’s the kind of workout you should perform to get ready for your first contest.”
› Chad Forrester Balancing Life’s Demands with Bringing my Best to Stage