In natural bodybuilding, competitors are banned from using performance-enhancing substances. This means that as a natural bodybuilder, you won't be able to use the same high-frequency, high-volume approach to training as a non-natural bodybuilder would. Therefore, you may find that the traditional six-day bodybuilding split is not the best way to train. However, according to sports nutritionist Lyle McDonald, many bodybuilders in the pre-steroid era, such as Boyer Coe, Larry Scott and Bill Starr built their muscle using full-body routines. When planning your full-body workout, there are several factors you need to consider.
Frequency
Full-body routines are usually performed three times per week. This gives you enough rest between sessions for your muscles to rebuild and recover, and enough time to recoup your strength levels, but not so long that the frequency is too low to build muscle. Leave at least one day's rest between each session. If you have a hectic work, family or social schedule, then two sessions per week will suffice, but leave three to four days between each workout.
Exercise Selection
Compound exercises are ones which involve the movement of more than one muscle group and joint. Examples include squats, deadlifts, bench presses, rows, chinups and dips. They stimulate a large number of muscle fibers, and lead to more muscle growth. However, according to strength coach Christian Thibaudeau, while compound exercises should form the basis of your plan, there is also room for single-joint isolation exercises like curls, calf raises and flyes. These can be effective for bringing up lagging muscle groups. Start each exercise with four compound exercises, then do two to three isolations. Try to choose free-weight or body-weight exercises over machines, as machines can force you into an unnatural range of motion, and take away the stabilization aspect of the exercise, which reduces the involvement of your stabilizing muscles.
Sets and Reps
You need to consider carefully the set and rep ranges you will use. Traditionally, sets of between eight and 12 repetitions are recommended for muscle growth, so most of your sets should be performed in that range. However, lower rep training with heavier weights, and higher rep training with lighter weights can both be extremely effective for helping you boost muscle growth and keep progressing. Experiment with different rep ranges to find what ones you respond best to.
Sample Workout
The exercises you choose, the order you do your workout, and the number of sets and reps you perform is entirely down to what you feel you respond best to. However, a basic workout may start with five sets of five squats using a weight that is heavy enough that you struggle to complete the last rep or two of each set. Follow this with three sets of eight stiff-legged deadlifts. For your upper body, do four sets of 10 bench presses and four sets of 10 rows. Finish your workout with isolation exercises for your biceps, abdominals and calves, each for three sets of 20 reps.
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