The No Nonsense Guide to Natural Bodybuilding.

by

Frank B. Sheffield, CMFTTM

Founder & president, The Natural Fitness Trainers Association

New Millenium Edition.

The official study book of the Natural Fitness Trainers Association. Published by The Natural Fitness Trainers Association. Written and designed by Frank Sheffield, the president of the NFTA. Approved by the Natural Fitness Trainers Association Health & Fitness Advisory Board. Current NFTA members are authorized to download and print one copy of this manual, for personal use only. The Natural Fitness Trainers Association, Natural Fitness Trainer, Natural Strength & Conditioning Trainer and Natural Fitness Success Coach are Trade Marks of the Natural Fitness Trainers Association.  The No Nonsense Guide to Natural Bodybuilding is ©1998-2013 by Frank Sheffield. All Rights Not Expressly Given Here are Reserved. Version 7.0

Printed in the United States of America

First Printing - July 2000

Dedication

This is the book that I wish I would have had when I was younger, and still there is nothing like it available today. And so, I dedicate this book to my children, Nikos and Aimee Sheffield.

Disclaimer and Terms of Use.

User assumes any and all risk(s) associated with use of this program/guide. This program is designed only for healthy, disease and injury free individuals. The statements in this program have not been evaluated by the Food and Drug Administration. None of these supplements are intended to diagnose, treat, cure, or prevent any disease. Also, as individuals and individual circumstances differ, so will results. Consult your physician or another qualified health professional before beginning any new nutrition, exercise, or dietary supplement program. This program is not designed for use by children or for those under 18 years of age. This is not our complete disclaimer and terms of use; Use of this website constitutes your acceptance of the complete NFTA Disclaimer & Terms of Service.

Note: For brevity, the term "steroid(s)" is used whenever referring to "Anabolic Steroids".

Click Here To Return To The NFTA Members Area.

CONTENTS

  1. INTRODUCTION.............................................................
  2. THIS PROGRAM WILL WORK FOR EVERYONE...........
  3. WORKS GREAT FOR BOTH MEN AND WOMEN...........
  4. CANONS, TIPS AND MYTHS...................................
  5. A Note on the Steroid Freaks!........................
  6. BEGINNING WORKOUT............................................
  7. ORIGINAL BEGINNING WORKOUT FOR FIRST 2-6 WEEKS................
  8. INTERMEDIATE TO ADVANCED WORKOUT...........
  9. THE ULTIMATE MASS-CONFUSION WORKOUT...................................
  10. PHOTOS AND DESCRIPTIONS OF THE EXERCISES...........
  11.  9 MONTHS ~ 1 YEAR CHANGES..................................
  12. PROGRAM VARIATIONS..................................
  13. POSSIBLE EXERCISE SUBSTITUTIONS..............
  14. PROGRAM NOTES............................................
  15. THE TEN COMMANDMENTS OF NATURAL BODYBUILDING..................................
  16. SUPPLEMENTS?......................................................
  17. SO YOU WANT ABS?............................................
  18. A NOTE TO PERSONAL TRAINERS................................
  19. UNPAID TESTIMONIALS...........................................
  20. EPILOGUE.........................................................

NEWSubmission Review AreaNEW - Submit your Health & Fitness
Related Articles for Review, Free Publicity, and more. Click for details.


Introduction

The No Nonsense Guide to Natural Bodybuilding (and Natural Fitness Training) is an in-depth Guide for those who wish to achieve the fastest and the best results possible "naturally" - without using dangerous, expensive and often illegal drugs. The internet is full of unqualified self-proclaimed fitness gurus, so before you read anything else, I want you to know that you are in good hands. My Natural Training Principles & Methods have been approved by the NFTATM Health & Fitness Advisory Board, comprised of experienced & degreed professionals representing the fields of Exercise Science, General Medicine, Exercise Physiology, Chiropractic, Health Club Management, Naturopathy, Nutrition, Fitness Management, Kinesiology, etc. I would like to add, that there is a reason I have been able to lift weights for 30 years now, all with no weight training or bodybuilding related injuries. In my decades of experience, I have met only a handful of long-term bodybuilders who could say that. So rest assured, you are in good hands.

These natural programs and methods are the most effective and efficient available. Three ~ 48 minute to 1 hour sessions per week to a new you. That is really all it takes to achieve a strong and impressive natural physique. My promise - No endless Aerobics, Treadmill Running, or set after set of boring and agonizing Sit-ups. It's that quick & easy. An almost infinite number of program modifications are also provided for those who wish to achieve and maintain an Elite Natural Bodybuilding Physique.  

NaturalFitnessTrainers.com
Personal Fitness Trainer Certification/The Natural Fitness Trainers Association!

(Return to the table of contents)


This program will work for everyone.

"What works for some doesn't work for others”, is possibly the biggest and most damaging line of nonsense in the history of Bodybuilding and Fitness Training in general. So often said, that it has become virtually cliché. However, what it really is - is just a lame excuse for those that are not getting meaningful results, or for those Trainers that do not get meaningful results for their clients. Yes, individuals do differ, and their results will differ (slightly) because of that, but that does not mean that everyone needs a different program. Does this sound contradictory? It's not. Let me explain:

Biologically people are much more similar than they are different. For example, if you took a random group of healthy recreational weightlifters and gave them all effective doses of the same anabolic steroid, I guarantee that "all" of them, and I do mean "all", would experience significant and meaningful results. The same logic would apply if you were to give them some type of poison. Yes, of course, there is always the “one in a million" individual that responds differently, but that is one in a million, and it doesn't pertain to most of us. The keywords that you have to latch onto here are "healthy" and "million".

Imagine if researchers had to design a different therapy, or antibiotic, etc. for every individual, regardless of their malady. Fortunately, they don't have to do that, because biologically people are so similar. This is the reason that modern medicine works. If it wasn't true, then testing new drugs on groups of people for common results and side effects would be meaningless. The fact is that if a group is random and large enough, then their results will pertain to the general population. I cite the thousands of effective drugs available as proof. The key here that you must remember is that you must apply the "same conditions".

These same facts apply to training results. If you stimulate healthy muscle & connective tissue, and apply the same conditions, then that "muscle & connective tissue" will respond the same way in "everyone". That's right, in everyone.

So why do program results differ among healthy individuals? Results differ due to the different degrees of program compliance, dedication, and ability to follow instructions. In layman's terms, if you follow directions, you will achieve significant results. This means that you must be disciplined and thorough. Which includes; training consistently, maintaining a balanced & healthy diet, and getting adequate rest. Do that and you can not fail.

(Return to the table of contents)


Works Great for Both Men and Women.

Women cannot and will not become "muscle-bound" using this program. It's not possible for a normal woman to develop "freakish" muscles without artificially elevating her testosterone level by taking anabolic steroids or other Bodybuilding-type DRUGS. So go for it. Yes, I know that in the previous section I claimed we were all the same. Saying that "muscle & connective tissue" will react the same in everyone. And it does, but I must also mention again that muscle & connective tissue reacts the same only if the same conditions are applied. However, ladies, your muscles aren't under the same conditions as a man’s. Men have a significantly higher level of "Testosterone". So don't be concerned that you will end up looking like one of those grotesque "freaky" women that you often see in the bodybuilding magazines or in the wrestling TV shows. You can't and you won’t. What you will end up looking like is someone who is healthy and vibrant.

Men can and will develop a very muscular but not freakish build. Why? You guessed it. It's spelled T-E-S-T-O-S-T-E-R-O-N-E.

To everyone; if you'll keep an open mind, maintain a balanced and healthy lifestyle - and truly give these methods a chance (at least 6-8 weeks), then you will see for yourself that Natural results do not get any better than this. Go for it.

(Return to the table of contents)


Canons, Tips and Myths.

Don't sabotage this program (and your results) by thinking that any of the fine details, or points, don't matter. They all do, or I wouldn't have put them in.

  • Works sets and warm-up sets call for different repetition ranges. This program refers to them often. To avoid injury, be careful not to confuse the two terms.

  • Unconditioned beginners should start with the "beginning workout" and then switch to the Intermediate/Advanced workout(s). In addition, other modifications should eventually be made using the information contained in the Program Variations, the 9 months – 1 year changes, and the Program Notes Sections.

  • Always go as heavy as you can while staying in the specified repetition range, and while also being able to maintain good form. Example: if your target range is 4-8 repetitions and you just did nine repetitions or more, then you should increase the weight for your next set. On the other hand, if you were able to do a maximum of four repetitions (or less); then you know to slightly decrease the weight for your next set. Why? Simple, because if you truly pushed yourself to the max., then on your next set you would not be able to get quite as many repetitions as before. Of course, this may not always hold true if you were to rest 5 min. in between sets. It definitely would not hold true if you rested 2 days in between sets.  What I am saying here is, "Think". Learn the Principles & Concepts. There is a "rationality" behind this "Science" and "Art".

  • Use the time in between sets to set up for your next exercise, and to gently (and I do mean gently) stretch the muscles that you're working and any muscles that may be sore from the previous workout.

  • Do not hold your breath. As a general rule, "breathe out during the strenuous part of the exercise". However, it is okay to momentarily hold your breath (if you don't have an ailment such as High Blood Pressure, or Heart disease, etc.) during the strenuous part of the exercise - with the last couple of repetitions.

  • Rest a full three minutes (up to five minutes) in between each work set. You may not believe this is very important, but it absolutely is. The exceptions being that if the specific workout calls for a different rest interval, as in the Beginners Workout, or, if you have been doing the regular program for some time and you're ready to try the program variations.

  • Do not use hand wraps. If your grip isn't strong enough, then lift lighter weights and add some grip exercises such as wrist curls. I do strict behind the neck Pull-Ups with 110 lbs. for 4-6 repetitions, and I do not use wraps.

  • When you do Strip Sets — Start with enough weight so you can only perform 2-3 repetitions, then quickly lighten it, and do 2-3 repetitions. Lighten it again and do 2-3 repetitions.

  • Purchase a weight belt. Use it on the Heavy Sets and with Powerlifting, Overhead, Squatting, and Deadlifting type exercises. Contrary to popular belief, a weight belt does very little to protect your back. You need it to protect your midsection. Buy one, or risk a Hernia. Warning. Don't let some knucklehead talk you out of wearing a belt. I have been wearing one for decades and I have a washboard stomach. And with all my experience, I have yet to see anyone develop a hernia while weightlifting. Anyone that was wearing a snug belt, that is.

  • Don't cheat. Bouncing, jerking, and snatching movements (with rare exception) do not speed up results, yet they do invite serious injury. Struggling to lift more weight than you can handle - it doesn't impress anyone. It ruins your workouts, causes injuries, and makes you look stupid. "Serious" weightlifters know that you couldn't lift near that much weight if it weren't for your training partner, "Mr. Mo Mentum."

  • Increasing the weight is the major stimulus for continued muscle growth.

  • Maintain a positive nitrogen balance. Eat some protein (i.e., protein shake, bar, tuna, peanuts, fish, etc.) A.S.A.P. after every workout. Eat small (5-6 total) portions of protein spaced out throughout the day. Muscle is made of protein. Guess what happens when you run a deficit?

  • With rare *exception, always go through the full range of motion on almost all exercises. *One important exception being the Squat. Squat so that your legs go parallel (but no lower) to the ground.

  • Injuries stink-don't be afraid to ask for a spot. However, be careful about who you let spot you. It's a good idea to have observed them spotting someone else doing the same exercise before you trust them. I once asked a club employee to spot me, assuming he would know what to do. I was doing overhead military presses with more weight than I weigh, when he stood over me and pushed the weight out so far in front of me that I almost had to throw it down. Try to picture that. Scary huh? It scared me. For the rest of my workout, I pictured that bar falling straight down on top of my thighs.

  • Do not haphazardly modify this program. For example, changing the order of the exercises, removing or adding additional exercises (or Aerobics) will likely result in decreased effectiveness, and significant strength and muscle gain setbacks. Be especially careful about adding aerobics, as aerobics can burn both Muscle and Fat. Heavy weight training burns almost 100% fat. Think about it... Build the muscle first, and then later you can add some Aerobics (on non-weight training days) for additional help in burning calories or for general cardiovascular fitness.

  • Do not over train. If you're too sore from the last workout, then work around that body part doing the remaining exercises, or take another day or two of rest. These workouts are carefully planned, so this shouldn't happen often, unless you are doing something wrong, or you are "wimping" out.

  • There are more weightlifting theories than there are weight lifters. Find a program and stick with it. After you've given the program a fair trial (at the very least 6-8 dedicated weeks), then, if you want to, you can try another one to compare. Please keep in mind that the first 4-6 weeks are mostly conditioning you for the "real" program. Which is when you will begin to see the most results. Don't skip the beginning program, unless you are already lifting weights - it doesn't work that way. :-)

  • In general, take at least one day off in between each workout. However, intermediate to advanced bodybuilders can and should occasionally (about once every 1-2 months) work out for 5-6 days in a row, and then take 1-2 days off and go back to your regular routine. These "extra" workout days help make up for any workouts that you legitimately missed due to family, work, or illness, etc. But, if you were ill, start back slow. Make sure you're completely recovered from any illness or injury before you go jumping into a 5-6 day workout marathon.

  • Shoot for an overall average of approximately three workouts per week. Example: Beginning with #1, workout every Mon, Wed, & Friday. Notice that the intermediate/advanced workout allows 2-3 days in between upper body workouts. Alternatively, you could workout every other day. Monitor your results to determine the rate that is best for you and your life-style (i.e., your age, present physical condition, type of work that you do, dietary habits, amount of sleep that you regularly get, etc.).

  • If you haven't missed many workouts for the last ~3 months, take 5 days off to allow your body to fully recuperate. And keep stretching. You'll come back much stronger. Eat well-balanced meals and get enough sleep or your results will suffer. BE CONSISTENT. Don't miss your workouts and results will come fast.

*Unless you have an injury or deformity which necessitates the use of Hand Wraps, or you are under a qualified health practitioner’s advisement.

(Return to the table of contents)


A Note on the Steroid Freaks.

Many people continue to believe (and many always will) in the programs that the "Steroid Freaks" are using. Darn it, I hear it all the time, "Well Humongous Harry and Freaky Fred tell me that I should work out x days a week . . .  and man just look at them. They must know what they're doing! Come on, even Masculine Maria agrees with them." Sadly, they're convinced that just because someone is big, then they must be an expert. Yeah, right.

Unless you've been living under a rock, you must realize that both Amateur and Professional athletes alike (and even casual users) are desperate to hide their drug use. Why? Mainly because of the public shame associated with it, and the possible legal & professional consequences. Make no mistake about it; bodybuilding drug-use is widespread, with some bodybuilders taking massive doses of powerful drugs - which make them obvious because they look like freaks. Not to mention the terrible things that it often does to their attitudes. Steroids turn many users into raging maniacs ready to throw a full-blown “fit" at the slightest of any perceived provocations. I ask you; who wants 250-300 pound babies with violent out-of-control tempers running around?

Then, too, many others are taking occasional or low dose cycles of (varying strength) bodybuilding type drugs. This type of bodybuilder may not be "freaky" looking, but how can you trust that they really have the knowledge to train you? What this massive underground use has done is to skew the beliefs of both the general public and the so-called experts. Picture this: A researcher recruits college athletes for a study, and asks, "Are any of you using any drugs now or have you used any in the past 5 years?" Now what do you think they will answer? Moreover, consider that this is one big reason why there are so many wildly different theories/beliefs even among so-called experts.

With all the interest in excelling at sports, in health and in longevity, why can't we seem to narrow these theories and beliefs down? Well fortunately, we are finally starting to. Although many so-called "experts" are reluctant (even hostile) to change, because that would require an admission that they were dead wrong for all these many years.

(Return to the table of contents)


Beginning Workout .

Please read the "Canons, Tips and Myths" section before starting this workout. If a body part is sore from the previous workout, then leave out that particular body part exercise(s) and do the remaining exercises in the workout. If you’re not sure which exercise targets which body part - please do an internet search, purchase a bodybuilding anatomy book, or consult with a qualified trainer. If more than one body part is sore, then take another day of rest. Don't try to be "Gung-Ho" and work through it; it will only slow your progress. But don't be a wimp either. Use common sense. Also, since you are either new to this or you’re starting up again after a layoff, you can not know how much you’re capable of lifting, so always err on the light side and use a spotter. This is a good reason to hire a Certified Natural Personal Fitness Trainer.

Workout # 1
Warm-up = Flat Bench Press. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Press. 2 Sets 8-10 Reps.
•One-Arm Bent-Over Dumbbell Row. 2 Sets 8-10 Reps.
•Seated Military Press with straight bar. 2 Sets 8-10 Reps.
Warm-up = Hack Squats. (position feet slightly more than a shoulders width apart) 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Hack Squats. 2 Sets 8-10 Reps
•Calf Raises on Hack Squat machine. 3 Sets 8-10 Reps.
•Crunches 2 Sets of all you can do.
Time ~ 45 min. 15 Sets = 15 min. plus (~2 min. rest in between work sets = 30 min.)
Take 1 day off.

Workout # 2
Warm-up = Behind the neck Lat Pull Downs (*unless you're strong enough to do the preferred Behind the neck Pull Ups). 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Behind the neck *Lat Pull Downs. 3 Sets 8-10 Reps.
•Upright Rows. 3 Sets 8-10 Reps.
• Standing Curls w/straight Bar. 2 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift. 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 2 Sets 8-12 Reps.
•Hanging Knee Raises. 2 Sets of all you can do.
Time ~ 42 min. 14 Sets = min. plus (~2 min. rest in between work sets = 28 min.)
Take 1 day off.

Workout # 3
Warm-up = Seated Military Press with straight bar. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Seated Military Press with straight bar. 3 Sets 8-10 Reps.
•One-Arm Bent-Over Dumbbell Rows. 3 Sets 8-10 Reps.
•Seated Reverse Preacher Curls 3 Sets 8-10 Reps.
Warm-up = Hack Squats (position feet slightly more than a shoulders width apart) 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Hack Squats 3 Sets 8-10 Reps
•Seated Calf Raises. 3 Sets 8-10 Reps.
Time ~ 51 min. 17 Sets = 17 min. plus (~2 min. rest in between work sets = 34min.)
Take 2 days off.

Workout # 4
Warm-up = Flat Bench Press. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Press. 4 Sets 8-10 Reps.
•Behind the neck *Lat Pull Downs. 4 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift. 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 3 Sets 8-12 Reps.
•Hanging Knee Raises. 3 Sets of all you can do.
Time ~ 48 min. 16 Sets = 16 min. plus (~2 min. rest in between work sets =32min.)
Take 1 day off.

Workout # 5
Warm-up = Dumbbell Side (Lateral) Raises.1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Dumbbell Side (Lateral) Raises. 2 Sets 8-10 Reps.
•Seated Reverse Preacher Curls 4 Sets 8-10 Reps.
•Seated Preacher Curls w/curved Bar. 4 Sets 8-10 Reps.
•Hack Squats (position feet slightly more than a shoulders width apart) 1 Set 12-15 Reps. Rest 1 min. 3 Sets 8-10 Reps
•Seated Calf Raises. 4 Sets 8-10 Reps.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between work sets = 38min.)
Note: May need to take 2 days off here, depending on how you feel.

Workout # 6
Warm-up = Behind the neck Lat Pull Downs (*unless you're strong enough to do the preferred Behind the neck Pull Ups). 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Behind the neck *Lat Pull Downs. 4 Sets 8-10 Reps.
•Incline Bench Press. 3 Sets 10-12 Reps.
•Seated Military Press with straight bar. 3 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift. 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 4 Sets 8-12 Reps.
•Hanging Knee Raises. 3 Sets of all you can do.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between work sets = 38 min.)
Take 1 day off.

Workout # 7
•Nose Breakers using curved bar. 2 Sets 10-12 Reps. Go light until you learn to balance this.
•Seated Reverse Preacher Curls 3 Sets 8-10 Reps.
•Seated Preacher Curls w/curved Bar. 4 Sets 8-10 reps. Alternate (inside and outside) grips with each set.
•Squats (using Free Weights). 3 Sets 12-15 Reps. Position feet slightly more than a shoulders width apart, and point toes slightly outward. Proper form is a must here. So go light and concentrate on learning how to perform this exercise, not on how heavy you can go. This is the best lower body exercise, by far. Yes, it's a grueling exercise and tough to learn, but nothing will hit your lower body better. It's worth your time and effort because there is no substitute. Learn this exercise, and don't let me catch you doing it on the Smith machine. That's a cop out.
•Seated Calf Raises. 5 Sets 8-10 Reps.
Time ~ 51 min. 17 Sets = 17 min. plus (~2 min. rest in between work sets = 34 min.)
Take 1 day off.

Workout # 8
Warm-up = Flat Bench Press. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Press. 4 Sets 8-10 Reps.
•Behind the neck *Lat Pull Downs. 4 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift. 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 5 Sets 8-12 Reps.
•Hanging Knee Raises. 3 Sets of all you can do.
Time ~ 54 min. 18 Sets = 18 min. plus (~2 min. rest in between work sets = 36 min.)
Take 1 day off.

Workout # 9
Warm-up = Seated Military Press with straight bar. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Seated Military Press with straight bar. 4 Sets 8-10 Reps.
•Nose Breakers using curved bar. 3 Sets 8-10 reps
•Seated Preacher Curls w/curved Bar. 4 Sets 8-10 Reps.
•Squats (using Free Weights). 3 Sets 12-15 Reps.
•Seated Calf Raises. 5 Sets 8-10 Reps.
Time ~ 60 min. 20 Sets = 20 min. plus (~2 min. rest in between work sets = 40 min.)
Take 2 days off.

Workout # 10
Warm-up = Behind the neck Lat Pull Downs (*unless you're strong enough to do the preferred Behind the neck Pull Ups). 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Behind the neck *Lat Pull Downs. 4 Sets 8-10 Reps.
•Incline Bench Press. 4 Sets 8-10 Reps.
•Seated Military Press with straight bar. 3 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift. 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 4 Sets 8-12 Reps.
•Hanging Knee Raises. 3 Sets of all you can do.
Time ~ 60 min. 20 Sets = 20 min. plus (~2 min. rest in between work sets = 40 min.)
Take 1 day off.

Workout # 11
•Nose Breakers using curved bar. 3 Sets 10-12 Reps.
•Seated Reverse Preacher Curls 3 Sets 8-10 Reps.
•Seated Preacher Curls w/curved Bar. 4 Sets 8-10 reps. Alternate inside and outside type grips with each set.
•Squats (using Free Weights). 4 Sets 12-15 Reps.
•Seated Calf Raises. 5 Sets 8-10 Reps.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between work sets = 38 min.)
Take 1 day off.

Workout # 12
Warm-up = Flat Bench Press. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Press. 4 Sets 8-10 Reps.
•Incline Bench Press. 4 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift. 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 5 Sets 8-12 Reps.
•Hanging Knee Raises. 3 Sets of all you can do.
Time ~ 54 min. 18 Sets = 18 min. plus (~2 min. rest in between work sets = 36 min.)
Take 1 day off.

Workout # 13
Warm-up = Behind the neck Lat Pull Downs. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Behind the neck *Lat Pull Downs. 3 Sets 8-10 Reps.
•Reverse (Close) Grip Chin Ups (preferred) or Reverse (Close) Grip Lat Pull Downs in front. 3 Sets 8-10 Reps.
•Standing Curls w/straight or curved Bar. 3 Sets 8-10 Reps.
Warm-up = Squats (using Free Weights). 1 Set 12-15 Reps. Rest 1 min.
Work Sets
•Squats (using Free Weights). 4 Sets 10-12 Reps.
•Seated Calf Raises. 4 Sets 8-10 Reps.
Time ~ 45 min. 16 Sets = 19 min. plus (~2 min. rest in between work sets = 38 min.)
Take 1 day off.

If you feel that you need more time in the beginning workout - go back to workout #5 and start over from there. When you're ready - move up to the intermediate to advanced workout.

(Return to the table of contents)


Original Beginning Workout for first 2~6 weeks.

Please read the "Canons, Tips and Myths" section before starting this workout. If a body part is sore from the previous workout, then leave out that particular body part exercise(s) and do the remaining exercises in the workout. If you’re not sure which exercise targets which body part - please do an internet search, purchase a bodybuilding anatomy book, or consult with a qualified trainer. If more than one body part is sore, then take another day of rest. Don't try to be "Gung-Ho" and work through it; it will only slow your progress. But don't be a wimp either. Use common sense. Also, since you are either new to this or you’re starting up again after a layoff, you can not know how much you’re capable of lifting, so always err on the light side and use a spotter. Which is a good reason to hire a Certified Natural Personal Fitness Trainer.

Workout # 1
Warm-up = Flat Bench Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Presses. 3 Sets 8-10 Reps.
•One Arm Dumbbell Rows. 1 Set 10-12 Reps. Rest 1 min. 3 Sets 8-10 Reps.
•Seated Military Presses with straight bar. 3 Sets 8-10 Reps.
Warm-up = Hack Squats 1 Set 12 Reps. Rest 1 min.
Work Sets
•Hack Squats 2 Sets 8-10 Reps
•Calf Raises on Hack Squat machine. 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
•Crunches 2 Sets of all you can do.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between = 38 min.)

Workout # 2
Warm-up = Incline Bench Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Incline Bench Presses. 3 Sets 8-10 Reps.
•Behind the neck Pull Ups (or Behind the neck Lat Pull Downs - until you're strong enough to do the preferred pull ups). 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
•Upright Rows. 2 Sets 8-10 Reps.
•Standing Curls w/straight Bar. 1 Set 10-12 reps. 2 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift 1 Set 12 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 1 Set 8-12 Reps.
•Seated Calf Raises. 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
•Hanging Knee Raises. 2 Sets of all you can do.
Time ~ 54 min. 18 Sets = 18 min. plus (~2 min. rest in between = 36 min.)

Workout # 3
Warm-up = Flat Bench Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Presses. 3 Sets 8-10 Reps.
•One Arm Dumbbell Rows. 1 Set 10-12 Reps. Rest 1 min. 3 Sets 8-10 Reps.
•Seated Military Presses with straight bar. 3 Sets 8-10 Reps.
Warm-up = Hack Squats 1 Set 12 Reps. Rest 1 min.
Work Sets
•Hack Squats 2 Sets 8-10 Reps
•Calf Raises on Hack Squat machine. 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
•Crunches 2 Sets of all you can do.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between = 38 min.)

Workout # 4
Warm-up = Incline Bench Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Incline Bench Presses. 3 Sets 8-10 Reps.
•Behind the neck Pull Ups (or Behind the neck Lat Pull Downs - until you're strong
enough to do the preferred pull ups). 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
•Upright Rows. 2 Sets 8-10 Reps.
•Standing Curls w/straight Bar. 1 Set 10-12 reps. 2 Sets 8-10 Reps.
Warm-up = Bent-Knee Deadlift 1 Set 12 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 2 Sets 8-12 Reps.
•Seated Calf Raises. 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
•Hanging Knee Raises. 2 Sets of all you can do.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between = 38 min.)

Workout # 5
Warm-up = Flat Bench Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Presses. 3 Sets 8-10 Reps.
•One Arm Dumbbell Rows. 1 Set 10-12 Reps. Rest 1 min. 4 Sets 8-10 Reps.
•Seated Military Presses with straight bar. 4 Sets 8-10 Reps.
Warm-up = Hack Squats 1 Set 12 Reps. Rest 1 min.
Work Sets
•Hack Squats 3 Sets 8-10 Reps
•Calf Raises on Hack Squat machine. 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between = 38 min.)

Workout # 6
Warm-up = Incline Bench Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets •Incline Bench Presses. 1 Sets 8-10 Reps. 1 Set 6-8 Reps.
•Behind the neck Pull Ups (or Behind the neck Lat Pull Downs - until you're strong
enough to do the preferred pull ups). 1 Set 10-12 Reps. 3 Sets 6-8 Reps.
•Nose Breakers. 1 Set 10-12 Reps. Go very light until you learn to balance this.
•Standing Curls w/straight Bar. 1 Set 8-10 reps. 3 Sets 6-8 Reps.
Warm-up = Bent-Knee Deadlift 1 Set 12 Reps. Rest 1 min.
Work Sets
•Bent-Knee Deadlift. 2 Sets 8-12 Reps.
•Seated Calf Raises. 1 Set 10-12 Reps. 2 Sets 8-10 Reps.
•Hanging Knee Raises. 2 Sets of all you can do.
Time ~ 57 min. 19 Sets = 19 min. plus (~2 min. rest in between = 38 min.)

(Return to the table of contents) T


he Ten Commandments Intermediate to Advanced Workout.

This can be used as an intermediate or advanced workout, depending on your selected modifications using the information contained in the Program Variations, the 9 months ~ 1 year changes, and the Program Notes Section. Note: This is the preferred routine. Use it the most. Please read the "Canons, Tips and Myths" section before starting this workout.

Workout # 1 {Chest, Shoulders & Triceps}
Warm-up = Flat Bench Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Presses. 1 Set 8-10 Reps. 1 Set 6-8 reps. 3 Sets 4-6 Reps.
•Seated Military Presses with straight bar. 1 Set 6-8 Reps. 2 Sets 4-6 Reps.
•Incline Dumbbells Flyes. 3 Sets 6-8 Reps.
•Nose Breakers. 1 Set 6-8 Reps. 1 Set 4-6 Reps. 1 Strip Set.
Time ~ 56 min. 14 Sets = 14 min. plus (~3 min. rest in between = 42 min.)

Workout # 2 {Thighs, Hamstrings, Glutes, & Calfs}
Warm-up = Squats (position feet slightly more than a shoulders width apart, with toes pointing slightly outward).1 Set 12 Reps.
Work Sets
•Squats. 1 Set 8-10 Reps. 1 Set 6-8 Reps. 2 Sets 4-8 Reps.
•Leg Extensions. 2 Sets 4-6 Reps. 1 Strip Set.
•Leg-Curls. (Done on stomach). 1 Set 6-8 Reps. 1 Strip Set.
•Calf Raises. 1 Set 10-12 Reps. 1 Set 8-10 Reps. 2 Sets 6-8 Reps. 1 Strip Set.
Time~ 56 min. 14 Sets = 14 min. plus ~3 min. rest in between = 42 min.

Workout # 3 {Upper Back, Biceps, & Abs.}
Warm-up = Bent-Over Dumbbell Rows. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Bent-Over Dumbbell Rows. 1 Set 8-10 Reps. 1 Set 6-8 Reps. 2 Sets 4-6 Reps.
•Reverse (Close) Grip Chin Ups (preferred) or Reverse (Close) Grip Lat Pull Downs in front. 3 Sets 4-8 Reps.
•Preacher Curls w/curved Bar. 1 Set 6-8 Reps. 1 Sets 4-6 Reps. 1 Strip Set.
•Crunches 2 Sets of all you can do.
Time = 48 min. 12 Sets = 12 min. plus (~3 min. rest in between = 36 min.)

Workout # 4 {Chest, Shoulders & Triceps}
Warm-up = Flat Bench Dumbbell Presses. 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Flat Bench Dumbbell Presses. 1 Set 8-10 Reps. 1 Set 6-8 Reps. 2 Sets 4-6 Reps.
•Incline Bench Dumbbell Presses. 1 Set 6-8 Reps. 2 Sets 4-6 Reps.
•Seated Overhead Dumbbell Presses. 1 Set 6-8 Reps. 1 Set 4-6 Reps.
•Upright Rows. 1 Set 6-8 Reps. 1 Set 4-6 Reps. 1 Strip Set.
Time ~ 48 min. 12 Sets = 12 min. plus ~ 3 min. rest in between = 36 min.

Workout # 5 {Thighs, Hamstrings, & Calfs}
Warm-up = Squats 1 Set 12 Reps.
Work Sets
•Squats 1 Set 8-10 Reps. 1 Set 6-8 Reps. 3 Sets 4-6 Reps. •Hack Squats. 2 Sets 4-6 Reps. 1 Strip Set.
•Calf Raises. 1 Set 10-12 Reps. 1 Set 6-8 Reps. 2 Sets 6-8 Reps. 1 Strip Set.
Time ~ 52 min. 13 Sets = 13 min. plus ~ 3 min. rest in between = 39 min.

Workout # 6 {Upper & Lower Back, Biceps, & Glutes}
Warm-up = Behind the neck Pull Ups (or Behind the neck Lat Pull Downs - until you're strong enough to do the preferred pull ups). 1 Set 10-12 Reps. Rest 1 min.
Work Sets
•Behind the neck Pull Ups (or Behind the neck Lat Pull Downs - until you're strong enough to do the preferred pull ups). 1 Set 6-8 Reps. 3 Sets 4-6 Reps.
•Bent-Over Dumbbell Rows.. 1 Set 6-8 Reps. 2 Sets 4-6 Reps.
•Standing Curls w/straight Bar. 1 Set 8-10 reps. 1 Set 6-8 reps. 1 Set 4-6 Reps. 1 Strip Set
•Bent-Knee Deadlift. 1 Set 8-12 Reps. 1 Set 8-10 Reps. 1 Set 6-8 Reps. 1 Strip Set
Time ~ 60 min. 15 Sets = 15 min. plus ~ 3 min. rest in between = 45 min.

(Return to the table of contents)


The Ultimate Mass-Confusion Workout.

This program has been designed for experienced Elite Natural Bodybuilders & Fitness Trainers ONLY. Days off, rest periods, and workout times have not been listed so that you can calculate them yourself. For best results, be sure to carefully apply the NFTA Natural Bodybuilding Principles.

Workout #1
4 Sets flat bench
4 Sets military press
1 set incline flyes
4 sets nose breakers
1 drop set cable tricep press

Workout #2
4 sets bent-over rows
4 sets behind neck pull-ups
1 (drop) set chin ups
4 sets straight bar curls (last = drop set)

Workout #3
4 sets squats
3 sets deadlifts
3 sets leg extensions (last = drop)
3 sets leg curls
6 sets seated calf-raises (last = drop)

Workout #4
3 sets Incline dumbbell press
3 sets cable crossovers
3 sets seated dumbbell Press (overhead)
3 sets upright rows
3 sets dips (last = drop)

3 sets shrugs

Workout #5
3 sets Pull ups (in front)
3 sets seated cable rows (last = drop)
3 sets seated hammer curls
3 sets preacher curls (last = drop)

Workout #6
Do Workout #3

Workout #7
Do Workout #1

Workout #8
Do Workout #2

Workout #9
Do Workout #3

Workout #10
3 sets flat dumbbell press
3 sets bent-over rows
3 sets pullovers
3 sets incline flyes

Workout #11
3 sets behind neck military press
3 sets side raises
3 sets close grip bench
3 sets kick backs
3 sets preacher curls
3 sets seated isolation curls

Workout #12
Do Workout #3

Workout #13
Do Workout #4

Workout #14
Do Workout #5

Workout #15
3 sets decline bench
3 sets incline bench
3 sets seated dumbbell press
3 sets reverse curls (last = drop)
3 sets shrugs

Workout #16
3 sets pull-ups in front
3 sets one-arm dumbbell rows
3 sets incline hammer curls
3 sets standing cable curls

Workout #17
Do Workout #3

Workout #18
Start over with Workout #1

(Return to the table of contents)


9 Months - 1 year Changes.

If you've been using this program for at least nine months to a year:

* Try adding a couple more Strip Sets - but always do them at the end of the specific body part exercises or you won't have enough strength left to do good sets on remaining exercises. For example, if you were planning on doing Bent-Over Rows and then Chins, you would do your strip set at the end of the chin workout. Then, depending on the body part combination that you are using, you might go on to do your biceps. And don't forget to finish up your bicep workout with a strip set too. Alternatively, you might even try doing the Rows, then the chins and then go back to the rows for a strip set. Get it?

* Add some negatives. Do 1-3 Sets of 3-5 Reps. of one type of negative exercise for one or two different body part(s) once each week. And as explained in the previous paragraph - always do them at the end of the specific body part exercises. Be creative and you can do this all by yourself. Dumbbells (or some machines if necessary) work great because you can use both arms for the concentric part and then use just one arm for the eccentric (negative) part. This works great for busting through plateaus.

(Return to the table of contents)


Program Variations.

The possible variations are almost infinite. It would be impossible for me to explain them all. Its better that you understand the "reasoning" behind the "plan", but here are some ideas.

  • Vary the repetition range. Switch to lighter weights and higher reps. (8-12). Do this for 4-6 weeks, then go back to the regular program for 4-6 weeks.

  • Vary the rest interval between sets. Change the rest interval to somewhere in between 90 seconds and 5 minutes. Pick a time and stick with it. Do this for 4-6 weeks, then go back to the regular program for 4-6 weeks. Of course, by changing the rest interval, you would also need to add or subtract sets, and/or exercises in order to make up for the difference. Remember — keep your workouts to about an hour.

  • Vary the tempo. Switch to a slower or faster tempo. Do this for 4-6 weeks, then go back to the regular program for 4-6 weeks. And be careful. No matter what your speed, always keep the weight under control. Snatching could hyperextend your joints, or cause other injury. Dropping the weight will take away all the benefits of the eccentric part (half) of the exercise and could cause injury. As always, Use Common Sense.

  • Vary the type of exercises for 4-6 weeks. Try some different (mostly) free weight exercises.

  • Vary the combination of the Bodyparts for 4-6 weeks. Try working out the chest & Back together, the Shoulders & Arms, etc.

  • Vary the Order of the "Individual" Body part Exercises for 4-6 weeks. For example, if you usually start you back workout with Chins and then go to Bent-Over Rows - switch the order for the next 4 weeks. This same applies to all of the other body part exercises.

  • Vary almost everything, i.e. tempo, rep. range, rest interval, exercises, body part combinations, etc. Do this for 4-6 weeks and then switch back to the regular program for 4-6 weeks, and then switch again, etc., etc. The possible variations are almost infinite. However, all of the basic principles remain the same.

  • Vary the 4-6 week intervals. You might try switching programs back & forth every 2-3 weeks (or so), or even every other week. That's right - you can even vary it every other week. For example, week 1 - do chest & back (together), then shoulders & arms, then legs. Week 2 - go back to the regular routine, etc, - ad infinitum.

  • IMPORTANT - After each "variation", always go back to the regular program for 4-6 weeks. The regular program is the cornerstone of natural bodybuilding & fitness training. In fact, it is so effective that you could do it (with only a couple suggested changes/additions) and continue to make meaningful progress virtually forever. I have included so much information on ways to vary the program, mainly because doing the same routine over and over, year after year, will bore most people to tears. Therefore, if you are one of those boring people - I mean people that never get bored with doing the same routine over and over again; I suggest that you add the Negatives and the extra Strip Sets.

  • Don't waste your time coming up with strange and often perverted "new" exercises, or silly and/or perverted versions of old exercises. You're more likely to hurt yourself (or your client) and you will be wasting your time anyway. So please, no more "bent-over upside down decline reverse cable curls, etc." Just stick to the standard exercises. There is more than enough variety available using the common free-weight (and occasional machine) exercises.

  • Once you've built and toned the muscle - through a reasonable amount of Weight Training and Aerobics, then the rest of your goals can and should be controlled through diet. If your waist is still too big, then there is one sure-fire exercise that you need to learn in order to slim down. And that exercise is called self-control. So, if you're still too fat, then "exercise some self-control." No matter how much you may wish it - no amount or kind of exercise can make up for regular and/or constant overeating. If your eating is out of control, then go to a qualified and professional therapist, because you absolutely cannot cure the problem by treating the symptom. If you have an eating problem, there's no shame in getting help. I have yet to meet Mr. or Mrs. Perfect. And I am no exception.

  • Please, don't worry about getting too big. When you reach your desired level of fitness - MAINTAIN. On the other hand, if you feel you are too big or getting too big - simply cut back (gradually) on the frequency of your workouts, or the intensity of your workouts, or some combination of both. In other words - workout less often, or do less exercises per workout, or a combination of both. However, by no means should you turn to a less effective and more time-consuming (and time-wasting) program. Why would you? Unless of course - you have tons of free time and you absolutely enjoy living in the Gym. And well... you probably don't want to hear this, but the best way to keep from getting too big is to control and limit what and how much you eat, and then you can't get too big. It really works.

(Return to the table of contents)


Possible Exercise Substitutions

1. Squats - lunges - hack squats.
2. Flat/incline bench presses - dumbbell presses on flat/incline bench.
3. Flat/incline dumbbell flyes - machine flyes.
4. Pull ups - Lat pull downs .
5. Seated overhead dumbbell presses - military press.
6. Bent knee deadlift w/ straight bar - Bent knee dumbbell deadlift
7. Shrugs w/straight bar - Shrugs w/dumbbells.
8. Upright rows w/straight bar - w/dumbbells
9. Bent over rows w/straight bar - one arm rows w/dumbbells - seated cable rows

(Return to the table of contents)


Program Notes

*Pressed for time? Break up each workout into smaller workouts. For example, in the intermediate/advanced workout #1, you might do just the chest exercise, such as the "Flat Bench Presses.", and if time allows you could also do the "Incline Dumbbells flyes." Then, having done only a partial workout you would not need to skip a day and so you could do the remaining exercises on the following day. Alternatively, if you did skip a day, you could then do workout #2 and finish up with the missed exercise(s) from the previous workout. Remember though, in general, keep your workouts to about an hour.

*When breaking up the workouts, always do the major muscle groups (such as the chest and back) first and the minor muscle groups (such as the triceps and biceps) last. This is only common sense. Obviously, you must use your arms in order to workout your major muscle groups. If you exhausted your arms first, then how would you then be able to perform a good "Chest and Back" workout? You couldn't.

*This program trains each body part once every 6 or 7 days, but you may (after ~9-12 months of training) try shortening the ratio to once every 5-6 days. However, be aware that this will be overtraining for most people. As always, use common sense. How old are you? How much sleep do you get? What kind of work do you do? What shape are you in? What supplements are you taking? Please be careful about overtraining. Here are some things to watch out for. A good indicator is that you should be rested enough to come back as strong as or stronger than you were the last time you did that body part or workout. If you often feel lethargic, then your body is telling you that something is wrong. Another good indicator is "muscle soreness." If an area is still sore, then you should probably take another day off, or work around it. Keep in mind that many factors such as; your mood, how well you ate, how much you slept, and being involved other strenuous activities (tennis, volleyball, karate, etc.), will affect each individual workout. Vary your days activity accordingly, and don't expect your strength level to be the same at every workout. You can't judge a program by an individual workout, or even a week. Look for a pattern of growth.

*Free Weights are significantly more effective & efficient than machine weights - but eventually, if you become so bored that it's hard to get your butt in the Gym, then you may want to occasionally (for 1-3 weeks) switch to machine exercises. This adds "mental" variety, and for most of you single male readers, an even better reason is - that's where you'll find the women. In addition, by now you should be able to do the whole stack (for Reps) on many of the machine exercises. I'm not kidding. *Machines are also safer, and should often be used if you need to work "around" an injury.

"Well, now you're on your way to achieving the body you've always desired. Stick with it and YOU WILL SUCCEED. This program works."

(Return to the table of contents)


THE TEN COMMANDMENTS OF NATURAL BODYBUILDING

1. Thou shalt be drug free.
2. Thou shalt lift mostly Free weights.
3. Thou shalt lift for about an hour if training 3x per week, and about 1 to 1 and a half hours, if training only 2x per week.
4. Thou shalt go heavy and perform each "Work Set" to failure.
5. Thou shalt perform 3 to an occasional  max. of about 8 sets per body part.
6. *Thou shalt regularly take safe and effective natural bodybuilding supplements.
7. Thou shalt not sacrifice good form for heavy lifts.
8. Thou shalt, in general, take 1 day of rest in between workouts and do **Aerobics only on non-lifting days, if at all.
9. Thou shalt wear a ***weight belt during heavy overhead, deadlifting, or squatting exercises.
10. And last (but not least), Thou shalt study and learn The No Nonsense Guide to Natural Bodybuilding.

Now Go and Grow Big and Strong.

* Please, consult with a qualified nutritionist.
** Do not rely on Aerobics as a way to lower or to maintain a desired weight. A much better choice would be to weight train and to (regularly) eat a balanced & healthy diet. In other words, eat right, and lower your overall caloric intake. As always, please consult with a qualified nutritionist to guide you. However, if you do decide to add Aerobics (to help speed results), aerobics should be performed before your first meal of the day and limited to about 20 (intense) minutes per session. Performing too much aerobics will actually slow down or sabotage your weight lifting results. So if your focus is not to win an upcoming bodybuilding contest - then you should be doing Aerobics to maintain cardiovascular health.
***Make sure your weight belt is snug, or it won't protect you. In general, the heavier the lift, the tighter the belt. However, do not make it so tight that you cannot breathe.

(Return to the table of contents)


Supplements?

The attitude some people have on supplements never ceases to amaze me. Hearing some people say, "Oh gosh no. I'd never take supplements." It cracks me up. Chances are they're already taking many "supplements" and they don't even know it. All you have to do is to look at a box of cereal or a carton of milk. They're supplemented. They have been for years. Even our water is supplemented. You can't get away from it. This is especially funny since the guy that inspired me to write this section is a vegetarian. If anyone should be aware of the tremendous value of supplements - he should. Sadly, most vegetarians (that I have met) know very little about vegetarianism. They simply stopped eating meat to lose weight. That's what's so funny about it. They become alarmed and worried when I even mention supplements. As if they were soooo conscientious and would never do anything that might possibly harm their health. Yet they (many, but not all) have just casually dropped a major food group from their diet without seriously researching it. I consider that reckless behavior. If you want to increase the rate of your results and your overall results, take these supplements. Taken as directed - they will make a huge difference.

If you take only one supplement. Make sure it's pure Creatine Monohydrate.

Note: Because significant research has proven that our body (or gut) can only absorb small quantities of Creatine at a time, I cut way back on the amount that I was taking. Instead, I take it more often and I spread it out throughout the day. Using this method, I noticed no decline in results. These changes are reflected in the following recommendations.

- For strength, endurance, and definition gains - with lean (muscle mass) weight gain. Loading phase - for 5-7 days take One-half teaspoon 4-6 times per day, evenly spaced out throughout the day. {Yes, I know it's a hassle but this stuff produces amazing results - so it is worth it.} Maintenance Phase: One-half teaspoon 2-4 times per day. If creatine upsets your stomach, it can be mixed in a hot beverage, such as tea or coffee. This may help. It works for me. Adding a few tablespoons of grape juice will increase absorption. Or, if you can take it, adding a teaspoon or two of sugar will increase absorption. One more thing: Contrary to popular myth, caffeine does not inhibit the absorption and effects of creatine.

- For strength, endurance and definition gains - with little to no weight gain. No loading phase. Take One-half teaspoon 2-3 times per day, evenly spaced out throughout the day.

NOTE: If you want to, you might try "Effervescent Creatine." I have tried many brands, and the brand I prefer is made by Human Development Technologies. With other brands, I have experienced moisture control problems and even headaches. However, as they say "your mileage may vary."

Other Supplements that everyone should be taking - Unless they have some type of contraindication, such as an allergy, or ailment (i.e. liver problems, etc.) etc.

1. Daily Multivitamin/mineral 2. Ester-C 3. Zinc Supplements for Muscle/Weight/Strength Gain

Supplements for Weight Gain - 1. Phosphagen. 2. Myoplex Plus Mass. 3. HMB 4. Myoplex Plus Deluxe Bars

Supplements for Fat/Weight Loss 1. Myoplex Lite/Slim fast 2. Betagen. 3.Pyruvate

Supplements to help relieve joint pain and/or to accelerate/improve joint repair.

Glucosamine & Chondroiton complex - It takes about 6-8 weeks to notice improvement - but this stuff is awesome. I highly recommend it.  Take as directed.

When considering cost, please keep in mind that to lose weight you must eat less, on average, than you do now. The slim fast and myoplex lite are meal replacements, so you save money by having to buy less food than you normally do, and you also get the many nutrient, strength, weight loss, and muscle building advantages of these powerful supplements. You will look and feel better. You won't get sick as often, and when you do get sick, it won't be as severe - so you'll recover faster. I really believe in supplements and you will too, that is if you take them "religiously".

(Return to the table of contents)


So you want Abs?

Here's My Secret to Developing Those Abs.

Not bad abs. for an old man, huh?I often see determined but misguided people doing tons of abdominal work. Killing themselves with a Spartan routine that will never work and may instead cause harm due to over training. Folks, you don't need to do so much abdominal work because there is no such thing as "Spot-Reducing." It's a myth. To my angst, whenever I point this out, I get a couple of standard but incorrect replies. The most common reply is, "I am getting rid of the fat around my midsection, because I'm burning calories by doing all this ab. work" To that my reply is, "Yes, your burning calories all right, but your using a horribly inefficient form of exercise in which to do it. I can show you many more exercises which will burn a lot more calories. If you don't believe in spot-reducing, then why don't you spend that half-hour doing an exercise which will burn 10 times as many calories? They then look at me like I'm crazy - sadly, it's only basic logic and simple math, yet they just don't get it.

Then after a pause to think about it, often comes their next response, "I'm not spot-reducing; I'm making my abs. bigger so they will stand out”. To that I say, "You don't need to make your abdominal muscles bigger. If you want them to standout, what you have to do is to get rid of the layer of fat that's covering them. Again, they look at me like I'm crazy - sadly, they still don't get it.

I have to admit that (in frustration) I sometimes lift my shirt up, showing my abs. (see above picture). Not bad for a 41 year old guy, huh? What's funny is that even upon seeing my abs. - not even that  - gets them to consider that I might have a clue.

Listen up. If your serious and you really want a firm shredded midsection, then treat it like any other body part and give it a reasonable amount of sets & reps. Don't forget to take into consideration the many other exercises, such as squats & lunges, which also hit the abdominal muscles, and decrease you specific "Ab" work accordingly. Whatever you do, be honest with yourself. If burning calories is truly your goal; why don't you build up some overall muscle to increase your metabolism, maintain a balanced diet, and cut your overall caloric intake? Then add some Aerobics (on non-weight training days only). Now that's an effective, efficient, and realistic way to get rid of unwanted calories (a.k.a. fat). Anything else is just nonsense. No "ifs", "ands" or "butts."

Sorry if I sound perturbed, but this myth just will not go away. The fact is when you're doing so much ab. work. No matter what you may choose to call it, or how you rationalize it, what you are really attempting to do is called "spot-reducing." And "spot-reducing" is a myth. Doggone it. It's a myth! It's a myth! A myth! A myth! A... Ahhh....

(Return to the table of contents)


A Note to Personal Trainers

Personal trainers, when placing clients on the Natural Beginners Program, you may want or need to modify your client’s days off, in order to plan regularly scheduled days off. This may be necessary in order to fit your schedule or your client’s schedule.

Personal trainers, don't sell yourself short. If you're client complains that you're not spending a full hour with them at each workout, then there are several ways you might address the issue. I usually tell clients that I sell this as a complete program, not by the hour. I might also mention that I'm not charging them for my transportation time to and from their home. (This depends on how far they are from me.) Alternatively, you can go over their stretching program during the remainder of the hour. This is always necessary with clients that are inexperienced or lazy in that area. You could also use the remaining time to clean up the weights.

I prefer that you use the regular Beginners program. However, I have included the Original Beginners Program for your information, and use if necessary. It is an easier program in which to schedule regular days off, and has workout times that are very close to an hour. It is the classic beginners program, and it's been around for many years. Probably since the early 1950's, or earlier. And it works. The drawback is that it has less room for error, which requires more personal training experience and better knowledge & application of the "Canons, Tips & Myths" section.

(Return to the table of contents)


UNPAID Testimonials.

 

 

 

 

 

 

 

 

 

 

 

Please Read What Some Readers & Clients Have To Say. 
Please support the Anti-Drug efforts of NaturalFitnessTrainers.com.

 

 

 

 

 

 

 

"Hey! Great advice on dispelling those myths I commonly hear from the muscle freaks. You know the type- 300 pounds, veins bursting from neck, etc." - Steve Miecz, Buffalo, N.Y. .

"Thanks for the info. I'm trying to get out of the beginner stage and get serious about weight training. So far your info makes the most sense that I have seen .Thanks." - Jason Martin, Hanover, PA.

"Very informative pages. Your on the right track. We're all tired of being on stage with drugies. Keep it up. Interested in looking into your certification program for my intern trainers. " - Brian Childs (Pro Body Fitness Club, Inc.) 

"I have been weight training since the age of 19 when I started with a "Body by Aushweitz" of 120lbs, and a childhood victim of Polio. Today at age 45 I weigh 195 with an 11% BF, and a heavy bench of 275. I got here utilizing many of the concepts and all of the routines defined on your pages. Keep up the excellent work" - Thom Sheridan, Kirkland, Washington. 

"...Natural Bodybuilders need more info. like this." - Troy White, Athens, GA. 

"Before I started on this program I had worked out at the Gym for a year, without any significant results. I also was trying to rehabilitate my shoulder from a rotator cuff injury. My progress was frustratingly slow... Now I am doing what I would have thought impossible a mere three weeks ago. My shoulder is almost completely healed and is virtually pain free. I feel stronger and more energetic, and my long time goals seem just weeks away. Thank you for introducing me to this simple but effective workout. I don't think I'll ever go back to working out more than three times a week. I'm having too much fun with the extra time I have every week! My only regret is that I didn't take my `before' picture that you told me to at the beginning But if that's the only regret I would have; I think I'll live with it. I am happy to say that the results are quite incredible." Aasem Khan., Atlanta, GA.

Support Natural Bodybuilding - become a Certified Natural Fitness Trainer, and get REAL results for REAL people.

NaturalFitnessTrainers.com

 

". . .Having a background in clinical nutrition I like the general down to earth recommendations on supplementation." - Paul A. Grabowski, Lockport, New York

"The advice that is given is right on the mark concerning being healthy (the non-drug way). Yes everyone would love to have a better body but there are specific ways to go about it. . . I wish you continued success in getting the word out to people about the state of fitness and health today and stress that it takes a healthy life-style to see the greatest results." - Dr. Sean Stewart, Peru, IL 

"I have tried every fad diet and exercise program that you can imagine and never had good results. I even wasted quite a bit of money on a "pumped-up" personal trainer and all I got out of it was misery. I am 37 years old and I can now see my abdominals for the first time in my life. I also have 3 friends on your program and they love it. Thank you! Please keep up the great work!"  Roger,, Atlanta, GA.

"If you are determined to lose weight and get in shape, Frank Sheffield can make it happen. He will teach you the essential techniques to follow for great results, and he does it in a way that makes it seem easy to learn and follow his directions. I saw most of results I wanted in only eight weeks of working with Frank... What happened is I turned fat into muscle - muscle which is a lot more attractive than what I looked like for the past few years... I am now getting compliments which I used to get when I was fifteen years younger... A neighbor saw me getting mail while she was driving by, and commented to my husband that I looked like a teenager - something no one has said since I was one. It is nice to hear such things, especially after working so hard for those results. I had tried various diets, all of which were boring and didn't give me good or lasting results. I am still working with the program Frank designed for me, and I plan on staying on the program for the rest of my life. It is work, but it is only three days a week. That's not bad, given how I now look and feel. And my husband was so impressed that he is now one of Frank's students, working on increasing his strength and feeling better..." Lucia R.S. Massey, Athens, GA.  More testimonials & comments will be added as time allows.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

(Return to the table of contents)


Epilogue

It is my sincere hope that this information will end some of the "craziness" that I see in the Gym. I honesty wonder just what in the world are some people are thinking? You may know what I'm talking about. People exercising for 2 or more hours per day, 5, 6, and even 7 days per week. Often performing wacky self-invented exercises - going at it in a haphazard manner hoping for results and ending up with numerous injuries. Then there are the funny-looking imbalanced steroid freaks: The guys with huge wide backs but no chest development, or the "light bulbs", who won't train their legs. So now they look like they are about to tip over at any time. Most annoying of all, are the ones who previous to their drug use, had no visible results, but are now strutting around giving out advice like they are experts. Occasionally, these "experts" interrupt me to contradict information I am giving to a client. If I tell them why my way is better, they exclaim, "Hey, just look at you compared to me." They have actually convinced themselves that they obtained their results because of their superior knowledge of bodybuilding. All I can say to that is, I've been around for a long time and I've kept my eyes & ears open. I know who's doing what, for how long and how hard they've trained - only to achieve no appreciable results. Until they got on the "juice", that is. I've seen bodybuilder after bodybuilder training for years with little to no visible results, when all of a sudden, BOOM, they put on 20-30 pounds in a month - while at the same time miraculously losing slabs of body fat. Yet, they are still doing the exact same inadequate program. If questioned about their transformation, they will say it's the result of a new legal over-the-counter supplement, or the result of some new "anabolic plateau busting" diet, or they will provide some other lame explanation. However, one thing they never do is to reply, "oh yeah, I'm shooting up this new steroid called "gargantuaball and I'm stacking it with gorillaball". Don't laugh, there are many steroids with such street names. And no, I'm not holding my breath while I wait for someone to admit that they use it.

There's no doubt about it, the steroid "freaks" are everywhere. The fact is that the level of steroid use is between 20-50% of males at individual health clubs.1  They are your neighbors, your plumber, your janitor, your lawyers, your doctors, your police officers (o'boy- there's lots o'them), and yes, sometimes even your preachers, etc. Think you might know one?

With all this drug use going on, is it any wonder why there has been so much trouble separating what training techniques work for them from what works for us? It is exactly this steroid caused confusion that motivated me to write this book. I'm tired of seeing so many people working so hard, often spending and wasting years of their time, and getting no significant or meaningful results. I am also disgusted by the many clueless personal trainers (many of whom are bloated up on steroids or other bodybuilding-type drugs) who constantly over train their clients. Be advised, there are many "normal" looking personal trainers who make up for their poor routines by taking occasional drug cycles or low doses of bodybuilding drugs. You may not be able to spot them so easily because they may not look "freaky", but they're out there, and they'll waste your time & money, or worse, they will hurt you.

Sadly, most of major certification associations are of little to no help with this problem, because they are either indirectly supporting drug use, or they're hung up on the clinical aspects of weight training. Having no idea or understanding of what works in the "real" world. So come on all you natural bodybuilders and fitness trainers, help us out. It's time we separate what works for the drug users from what works for us.

By the way, have you seen that group of "freaky huge" preachers on cable TV performing those amazing feats of martial arts skills and strength? How dare they preach to us while so obviously having taken steroids and performing (as James Randi would say), "flim-flam"? Did you know if they could really do that stuff - they would win 1 Million Dollars? Wow, I don't know about you, but I can think of many terrific religious causes that could use that money. All they have to do is to perform under controlled conditions which are designed to eliminate cheating. So why don't they go and get that money and help out some out needy people? And who are the so-called religious leaders that invite such obvious drug users and flim-flam artists to be role models on their show in the first place? And why am I the only one who's seems to be disturbed by it? Well, I'll stop my "rant" there and I'll wrap this up.

I believe this to be the best "natural bodybuilding guide" available anywhere. When it was completed, my wife commented, "Where was this book when you needed it?" She "nailed" exactly how I felt. I've yet to see anything that covers natural bodybuilding in as much depth & detail and written in plain English. However, as good as this information is, there is no substitute for having the real thing. Hiring an NFTA Certified Natural Fitness TrainerTM is the best, the safest, and the quickest way to achieve your desired results.  For more information, please visit our homepage at http://naturalfitnesstrainers.com/, or write Info@NaturalFitnessTrainers.com.

Personal Trainers - If you believe in Natural Bodybuilding - Join the NFTA. The only association that offers certification as a "Natural Fitness TrainerTM"

Readers: Would you like to show the world the fantastic results you achieved using the natural methods in this book? Why not take some "before" and "after" pictures and send them in? If I like what I see, I just might put you up on our website. If you're a personal trainer, this could also be great advertising for your services. Don't forget to include your testimonial, and a statement authorizing the NFTATM to use it and your photographs, for business or informational purposes. The address is The NFTA, 196 Alps Road, Suite 187, Athens, GA 30606.

In closing, I want to say that I wish you great success in your training and thanks for keeping an open mind.

(Return to the table of contents)


References

1. Yesalis, Charles E., & Virginia S. Cowart. (1998). The Steroids Game. Human Kinetics, 14.