Most natural lifters look weak and small. That’s because they’re too busy following bullshit training systems while not attacking the muscle groups that make one big.
It’s always the same fucking thing…
- “Just do high volume, you’re not a powerlifter”
- “Hit chest and arms bro, that’s what gets you jacked”
- “Get that six pack, being shredded makes you look huge”
Unfortunately, none of these things will contribute to you looking massive. As a matter of fact, you may even get smaller and weaker with these approaches.
Let’s start breaking down why.
High Volume
Firstly, there’s this big ideology that high volume training is what produces muscle growth. It’s said that if you attack your muscles from a million different angles, while obliterating them to death with endless sets and reps, dropsets, supersets, etc that they will dramatically increase in size.
However, what most people don’t realize about high volume training is that it takes a toll on your recovery. In other words, if you try going balls to the wall every time you attack a given muscle group, you will need to rest longer in order to recover from your workout.This is problematic, because now you are reducing training frequency.
In exercise science, we have established that protein synthesis is elevated for 24-48 hours MAXIMUM after a workout is done. Therefore, if you reduce training frequency because you seek volume, you are actually shortchanging your overall gains. The smarter approach is to reduce volume slightly, and get more training sessions in throughout the week.
Secondly, one must understand that for drug-free lifters, the only way to get stupid huge is to get strong. This is a fundamental truth if you do not have elite genetics for bodybuilding. With that said, it’s important to recognize that in order to get very strong, one cannot solely depend on volume work. Absolute strength must also be raised. If it isn’t, your neural efficiency and your overall performance will never be maximized. The result is that your true size potential is not reached, because you neglected high intensity work which led to inferior strength gains.This means you should be doing singles, doubles, and triples. Things like 3×3, 3×5, 5×2, etc should all be incorporated into your program!
Obviously, I am not telling you to become a strength athlete. What I am saying is that drug-free lifters require a combination of high volume AND low volume, for not doing so will neglect total strength development, which in turn affects overall muscle size.
Chest and Arms
What’s Monday? Come on, you know this. It’s national chest day! And of course, at the end of the workout gym bros all around the world will attack their arms. They’ll do tons of curls, lots of pushdowns, dips, close grip bench presse, etc. They do this because they truly believe that beyond a shadow of a doubt that having nice pecs and arms will make them look big.
Little do they realize how wrong the are!
Guys, I am sorry to burst your bubble, but these muscle groups are not what give your frame that massive size. Chest and arms are like ornaments on a Christmas tree. The truth is that there’s only SIX muscle groups that actually make you look massive. This includes the neck, traps, upper back, shoulders, forearms, and glutes. These are the muscles that give that 3D mountaineous look to your body, and what really increase the measurements of your clothes.
I cannot tell you how many guys I see who have huge chests and arms, but they still look weak and small. Especially when they turn around or sideways! Guys like this instantly disappear. At the same time, when these dudes step on a scale, you’ll find that they are not that heavy. This is because they only have TWO muscle groups that are developed. The rest of their bodies are weak and fragile! Their weight and body measurements prove this.
By the way, it gets even worse. The key muscle groups that make you look big (which these guys don’t train) are hard as fuck to build! This is because naturals have few andorgen receptors in this region, making these muscles less responsive to growth. This is precisely why most people cannot grow their calves. However, when one introduces anabolics to the mix, the androgen receptor sensitivity increases in these areas, which makes them easier to grow. That’s why juiceheads have traps up to their damn ears and wide-ass necks even though they barely train these regions. But if you are natural, guess what? YOU DO NOT HAVE THIS ADVANTAGE! You have to rely on your own testicles while really prioritizing these muscles.
So here’s what we got so far. Naturals training chest and arms, and negletcing the muscle groups that make them look big but that are also really difficult to build. What a nice combination!
The Six Pack
Finally, we come to the infamous six pack. Everyone who trains seems to think that having abs will make them look jacked. It has been claimed by various fitness gurus that the leaner you are, the bigger you appear because of the fact that your muscle shape is more visible.
What bullshit!
Do you know what these fuckfaces don’t tell you? THAT THEY ARE USING LARGE AMOUNTS OF DRUGS. That’s why they look bigger when they are leaner. You know that grainy, full appearance that these guys have when they’re sub 10% bodyfat? Yeah, you can’t get that naturally. Sorry bud! Even with top tier genetics it’s impossible.
So are there any benefits to being shredded when drug-free? ABSOLUTELY NOT. In fact, I’d say there are only negatives.
Firstly, your testosterone levels and overall endocrine system function will decrease. This makes it harder to build muscle, recover from your workouts, and more difficult to get an erection. Secondly, the lack of muscle glycogen and adipose tissue will create a soft and depleted looking physique. “Growing into a show” is a physical impossibility for anyone who isn’t on drugs. Your muscles CANNOT appear big and full when sub 10% bodyfat. It’s physiologically impossible. Thirdly, your strength and overall leverages decrease tremendously, which over time will make you smaller rather than bigger. Finally, the fact that you are so lean will dramatically decrease your shirt size and muscle measurements. So if you had 18 inch arms at 15% bodyfat, expect 17s or less when shredded.
In what world do any of these things make you look huge? Only in the drug world!
Pour Conclure
These are the reasons why most naturals look small. They only train in a high volume style, constantly attack chest and arms, and they keep trying to get shredded because they think it will make them look bigger.
I hope you do not make these crucial mistakes. If you do, you’ll end up like the rest of frustrated lifters who constantly complain about having bad genetics.
If you’re smart, you’ll listen to what I said. And if you don’t know how to implement my recommendations, then check out Naturally Enhanced. It combines high intensity and high volume into one, develops the muscles that make you look massive, and emphasizes eating like a king and rocking a fluffier look, rather than being shredded.
It’s the best guide ever written for drug-free lifters, and I know you’re going to love it.
Until next time,
-Alex
Great post, sadly I’ve fallen into these stupid bro trends before, but now I’m all about the Alpha Body, fuck being shredded. I’m really looking forward to your new book. And I must get the Alpha Diet too. Cheers from Argentina!
Hey Alex how’s it going
Nice article man
I was just wondering I own the alpha body and am closing in on the intermediate stage ( 1 or 2 months to be done probably ) and was just wondering after reaching there would you recommend I follow the alpha body or your new naturally enhanced book ? The reason I’m asking is because my goal is not necessarily to be huge per say but rather to have a good amount of size say 10-15 more lbs and have the muscle groups your new program is focused on developing highly developed while being lean around 10% bodyfat ( I can maintain that with really high testosterone levels no problem due to genetics luckily ). I can’t really think of a real life example of my goal of the top of my head so although this might be weird but this is kinda the goal ( Beowulf 2007 movie ) :
http://recent-media.tumblr.com/image/43661221533
https://www.google.com/imgres?imgurl=http://media.agonybooth.com/images/articles/Beowulf_2007/splash_780.jpg&imgrefurl=http://www.agonybooth.com/movies/Beowulf_2007.aspx&h=319&w=780&tbnid=SyGdCN5pskW7BM:&docid=iPHXsjYI5w-PRM&hl=en-us&ei=vUWGVtWeLYTSUYyhkKgJ&tbm=isch&client=safari&ved=0ahUKEwiV8amtpYjKAhUEaRQKHYwQBJUQMwhUKBYwFg
https://www.google.com/imgres?imgurl=http%3A%2F%2Fblog.jarofjuice.com%2Fwp-content%2Fuploads%2F2007%2F11%2Fbeowulf-9374.jpg&imgrefurl=http%3A%2F%2Fblog.jarofjuice.com%2F2007%2F11%2Fmovie-review-beowulf%2F&docid=LK_UdR5lZUWC-M&tbnid=J0ODfSKv_yx4vM%3A&w=1920&h=1080&ved=0ahUKEwjjocv4pYjKAhUCuxQKHb5qBEcQxiAIBzAD&iact=c&ictx=1
https://www.google.com/imgres?imgurl=http%3A%2F%2Fwww.masculinity-movies.com%2Fwp-content%2Fgallery%2Fbeowulf%2F2007_beowulf_010.jpg&imgrefurl=http%3A%2F%2Fwww.masculinity-movies.com%2Fmovie-database%2Fbeowulf&docid=zRRdvN4VrrLhDM&tbnid=gXDsu4akckKYLM%3A&w=736&h=343&ved=0ahUKEwjjocv4pYjKAhUCuxQKHb5qBEcQxiAICzAH&iact=c&ictx=1
http://2.bp.blogspot.com/-eg9wnaCESa4/VUKjPlQd8VI/AAAAAAAA4-E/YhPzyg89qQI/s1600/Beowulf-2007-Angelina-Jolie-13.jpg
In other words, my goal is to be relatively lean with a decent amount of muscle mass but to basically look like a agile warrior kinda ( large upper back ( especially thickness ), good delts and upper chest and neck )
Sorry if this comment seems long winded and happy New Years.
Speaking of looking like a warrior you’re looking like a class A MMO tank nowadays Alex lol keep up the good work.
My new program is about looking massive. Huge neck, traps, upper back, shoulders, forearms, and glutes.
If you want more of an aesthetic look, stick with The Alpha Body.
Gotcha well I did purchase the program since my goals might change one day and the program itself is pretty much designed to develop, a more or less larger and slightly less lean version of my goal.
So on that note what do you think of mixing the programs. In other words, following the program as a kind of specialization phase to develop those muscle groups then following the alpha body formula to keep moving towards the more aesthetic look. I’m thinking maybe 12 weeks of naturally enhanced training protocols and 12 of the alpha body ( overhead specialization ) since for my sport and physique goals being an overhead specialist makes the most sense. What do you think of this kind of protocol ?.Also, If someone were to lean bulk using the program wouldn’t he just more or less end up with a physique that kinda looks like the one mentioned above which is a slimmer version of the bear physique to a certain degree (mainly just a smaller waist size). The two days a week only in the gym is a huge selling point for me since I am currently very busy and even though three days a week is manageable two would just be much more convenient. Lastly, in the program you mention kinda that a complete beginner could follow the system ( in the exercise rotation section). Isn’t this program for recommended for intermediate lifters and above only ?
Anyway great program I really enjoyed reading through it.
That’s actually a great idea. As far as your questions, I say yes to every point except the last one.
Even beginners can follow Naturally Enhanced. You just run the blocks for 3 weeks rather than 1.
Hope this helps,
-Alex
Cheers! And yes I am sure you will love Naturally Enhanced if you like what I write on this site.
Hey Alex
Cool article. I was just wondering I was previously following the alpha body ( overhead specialization ) to reach my goal which is to have an upper body like lu xiaojun :
https://youtu.be/0w7LxPh5ppQ
https://youtu.be/OQ7PUORWG_Y
http://thehumancircus.hookgrip.com/wp-content/uploads/2013/10/lu-xiaojun-snatch-pulls.jpg
https://www.google.com/imgres?imgurl=http://40.media.tumblr.com/tumblr_mddy3xTmpA1qakxjwo1_500.jpg&imgrefurl=https://www.reddit.com/r/Fitness/comments/3thfkc/lu_xiaojun_and_tian_tao_two_of_the_worlds_best/&h=690&w=490&tbnid=FwFfYQ-CJtRgNM:&docid=X1QpQ-1MYL765M&hl=en-us&ei=1UqOVtXcC8n7swGXrL3gDw&tbm=isch&client=safari&ved=0ahUKEwiVm-6qy5fKAhXJ_SwKHRdWD_wQMwgdKAEwAQ
https://www.google.com/imgres?imgurl=http://www.gym-talk.com/wp-content/uploads/lu3.png&imgrefurl=http://www.gym-talk.com/lu-xiaojun-natural-weightlifting-phenomenon/&h=498&w=502&tbnid=–e7nqMeRqqkzM:&docid=3j3wIb4DyQ5YEM&hl=en-us&ei=10qOVvn5I4OysQGazJOADw&tbm=isch&client=safari&ved=0ahUKEwi5wYCsy5fKAhUDWSwKHRrmBPAQMwgkKAEwAQ
However, after purchasing and reading through your new naturally enhanced book. I noticed that given the nature of his physique your new book might be actually perfect for my goals since his physique is pretty much very focused on that naturally enhanced look minus the the ridiculous quads. So would you recommend I just follow your new programs instead ?
Actually you’re probably right. For his particular physique, Naturally Enhanced is the better choice.
Great article mate,
I was stuck in the rut of trying to get ‘shredded’ and after dropping 15kg, I just felt small and weak.
So been fucking round not being consistent for past 6 months, and I’ve always saw your name floating around the youtube comments, and decided to finally click into your youtube profile – and honest to fuck man, you’ve helped change my mindset and got me out of the bullshit rutt I was in.
Purchased your Naturally Enhanced book, and implemented it yesterday – First workout was pretty good – though the Thursday workout looks deadly. I will send you some progress pictures in a couple months.
Anyway mate, keep up what you’re doing, keep spreading the truth. And also start an Instagram account.
Hi Alex,
I’ve been going to the gym for 6 months now, tried different programs without really focusing on what I was doing. Let’s say I was a recreational lifter. Until I stumbled upon your channel in January this year and you opened my eyes big time. Now I understand that I am a novice lifter and that I was doing too many sets, reps, high volume, putting too much stress on my body without letting it recover etc. (stupid I know right) As a result not so many gains were made (nor did I focus on building overall strenght) but I used to be kinda chubby all over my body but this has gone away a lot and I’m happy with that.
So my goal now is just to build a lot of muscle and to get/look big (like you) the legit way!
Which program would you recommend for me as I was going to follow your alpha body program but then I read these comments and you said that beginners can also follow naturally enhanced? Do you think it is better to follow the alpha body first to get to the intermediate stage and then follow naturally enhanced? Or just start following naturally enhanced? I’m kinda confused there.
Remember, my goal in the end is to gain overall strenght and get big. The aesthetic part can wait. Also what kind of ‘diet’ should I follow? Should I try to bulk from the start or wait with these cycles until I am more experienced, I really have little to no idea on how to eat clean to gain muscle mass, maintain calories, body fat etc. I am still doing research on that.
I have no problem with buying the alpha diet and naturally enhanced, I just need to know if this is necessary for me at this stage.
Thank you and cheers from a European fan from Belgium.
Hello Jelle,
The best thing you can do is follow my novice program for 6-12 months, then once you are intermediate hop onto Naturally Enhanced. This will give you the best size gains possible.
-Alex
Great! Let me know things go.
-Alex
In all honestly thank you, you’re perhaps the most reliable dude on internet for natty bodybuilding.
It’s litterally the first time I hear somebody speaking up the truth, I just quited Reddit today because I was being circlejerk downvoted to abyss for stating that isolation exercises and guided machines are shit for natty (and joints) and they should aim at doing heavy compound exercises. I got downvoted for telling the truth, what the actual fuck?
On a side note I don’t care it’s their time, their body so not my business.
It’s a relief to have you dude because five years ago I lifted consistently for two years following the dumb “advices” of juiced up athletes, then I quit because I was disgusted, I could never reached their level they where always overshadowing me so what was the point? Yes I had gains, but not as good as if I then followed the real deal for natties. Everybody is lying in this industry so why would I bother? In my mind it was juice or walk out, and I choose to walk out. Now that I’m back on my game, more informed I’m glad to know that I found a true natty to follow, a natty guy who also validates my latest researches on how natties should train. Because that’s how I do it now, I always add “for natties” for any weightlifting exercises/programs… Because natties shouldn’t follow the advices of geared up dude becaude their body simply doesn’t work he same way as us anymore.