8 recommendations for natural lifter
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- What is natural lifter?
In this video, I discuss my recommendations for natural lifters when it comes to optimal training. In the context of designing a proper training plan, “natural” refers to not being aided by steroids or other anabolic drugs at the moment.
You can also check the full video on the difference between natural and enhanced lifter here: • The differences betwee...
If you want more great Thibarmy resources, make sure you download our free guide on “How to Lift for Maximum Hypertrophy”: improve.thibar...
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awesome. i alreadt subscribed last week and gained 10 lbs. I hit the like button this am and gained 20 kilos on my squat.
But seriously. How would adding cardio change things for the natty? I mean conditioning type work for health and fitness purposes. Thanks!!
@@freeman3097 See how strong my channel is? You gained pounds of bodyweight but kilos in strength. Must be Canadian. As for the cardio thing, I actually believe that having a shitty cardiovascular. system will limit gains for natural lifters. I believe that the body will only let you add muscle that the CV system can support safely. I also believe that one of the reasons why a lot of enhanced lifters have cardiac problems is because the steroids allow the to bypass that limitation and they end up wiith an amount of muscle that is to high for the CV system to support.
Thank you sir for the excellent content and above that taking the time to answer my question. The kilo and pound thing is just because I am a meathead. Lol. I will hit the notification button fully support your channel!
I liked the video ten times and now I can’t fit through the door
You owe me for a new door
@@562wiseguy Doorless houses will be all the rage in a few months
just for a quick recap:
1- Prioritize VOLUME or INTESIVENESS. Do NOT do high levels of both in the same phase;
2- Even if you are in a HIGH VOLUME PHASE you should STAY more CONSERVATIVE than a enhanced lifter;
3- If you would like to do more volume than the recommend you MUST DECREASE THE SECONDARY STRESSORS;
4- Periods of high volume and high training stress SHOULD NOT BE LONGER THAN 3-4 WEEKS and it SHOULD FOLLOW WITH A DELOAD WEEK;
5 - Use a HIGHER FREQUENCY for EACH BODYPART;
6- AVOID OVERALL HIGH FREQUENCY, unless if you use an extreme low volume per session approach;
7- Do NOT DO EXCESSIVE WARM-UP;
8- TAKE LONGER REST INTERVALS.
you're the man!
You're a hero.
Thanks for the TL;DR. Watched the whole video though, he's the man!
You are the best.
In your graph when you say “sets” do you mean “reps”?
Great info. I caught the last 5 minutes live and already gained 5 pounds of pure muscle.
Well, to be fair, some of that is likely water weight
@@THIBARMY BOOM
Letttttss Goooo 🤙
We've had enough of Doucette, we need good quality videos
This dude knows his shit. It's refreshing, honestly.
Agreed. I was beginning to lose brain cells after listening to Greg Doucette screaming, "train harder than last time!"
He's one of my favorite fitness content creators
Incredible content amidst a cesspool of uninformed advice! Please keep these long form videos coming!!!
Will do, love doing them
Thib you are a living legend. Your capsules are like nothing else found on the net. Clear. Informative. Hilarious.
Thank you for the free guidance
Two quick questions maybe you can touch on sometime -
#1 I recover poorly - but when I wake up to chug 30 grams protein at 3am as well as my usual 11pm shake, I feel I get two days recovery in one. Is this a good idea? I don't hear people recommending it. I think I'm a nuerotype 2b with 3 tendencies
Well, if you force yourself to wake up to take. the shake, I would not recommend it as breaking off the sleep pattern might lead to more drawbacks down the line. But if you naturally wake up (to go pee for example), it's fine to have a shake ready.
Yessss haha I drink it at my nightly pee break. Thank you for answering sir!!
You should probably check out Mike Israetel on Renaissance Periodization channel. Similar style and type of videos.
THANK YOU, YOU HAVE THE ABILITY TO EXPLAIN EVERYTHING SO CLEARLY
NOT MANY ON TH-cam CAN DO THAT......
I think it might be because I'm a french Canadian. When I started out writing articles and doing videos (in DVD format) 20 years ago I wasn't very good with the English language and learned to explain everything more precisely and from many different angles so that people would understand me even with my poor English. Now that I'm less bad, but kept up with my teaching approach, I feel that it is a good mix.
Great videos. I don't give a shit what Jess says, I wish the videos were even longer and more detailed. Talk away. 40 minutes and I still have questions. How long to rest between warm up sets(big lifts/isolation)? Why biceps with chest and triceps with back? How to apply neuro training to all of this? I could listen for hours. Thank you so much for all of this great FREE content!
I'll do both. I'll have shorter ones, aiming for 15-20 minutes and some full webinars like the first video in this series. What I think would work well is one full length webinar and then a few shorter video on the same topic.
Gold infos my friend! Natty life is hard, but benefits are even better on long term than enhnaced ones! Keep up the good vids!
Awesome content as always. Please do video for aging natural lifter. Thank you
Its free info from one of the best. Thanks Thib!
Your welcome mate. I love teaching so I gain from this as well
Research has shown that posting high quality videos like this will instantly increase your bone mass by one pound. You've got to have something to hang all that muscle on to 🙂
Bro, the subscribe worked! Woke up 25 lbs heavier today!
Not bad, but I cant say that I'm surprised
Thank you. I’m 62 years old and have been training for 51 years. It’s great to gain new understanding and apply it.
51yrs holy shit
4-5 exercises per workout??? how do you explaint that so many people are successful with a full body split then?? full body workout can last 1.5 hours and train many diffrent muscles - i personally got stretchmarks after a relatively short time when doing 40 plus sets evry other day
1. Test your limits
2. Tren hard
3. Eat Clen
4. EQ
5. Deca
6. Go for the winny
7. Dbolish your goals
8. Anavar give up
😂😂😂😂😂😂😂
Shit im fucked. I do Olympic lifting and lately im peaking to where I used to be. I've been going ham every work out. I prob have so much cortisol. Will it impact my strength? Or does it purely impact muscle mass?
Muscle mass
I just wanna say thank you coach for this amazing content! I m also running the "best damn no weights workouts" its interesting and hard although its only bw. I ve been combining this with sled work and 1 or 2 rep focused days and I really enjoy it!
Would love to see Christian invite Doug Brignole (or Moe Larbi for that matter) on his channel. Had a history of back injury from years of deadlifting, spent the last 15-years progressively adapting my routine to avoid reinjuring. Doug's insights have helped to revolutionize my approach.
Christian please keep doing these. You are gold to the community.
I won't stop... it's either that or spending time with my in--laws
I'm liking before watching your content everytime. Bonne continuation 💪💪
Merci mon brave
I was planning to start my bulk next month with a high volume program based on the advanced arnorld split and I'm happy that I found your video that put me back into reality, as I would almost certainly overtrain myself. Great video!
CT - The best damn coach for natural lifter
I never watch such long videos and I am subscribed to virtually every major fitness TH-cam channel. However, I watched this video because it really was worth it.
I'm trying to get back to the gym life and I'm about to try the Natty program from coach Thibaudeau. I'm battling addiction and depression and all I wanna say is: thank you man. I'm starting to find motivation after many years of inactivity. I'm actually excited to try and recover my life once again. Wish me luck
Hey brother. You're not alone. How have things been going for you?
Just keep them coming. Support for you...
Canada = home of the most of training gurus ...Poliquin,Ch.Francis,Natural Hypertrophy,C.Thibeaudeau,Alex Leonidas,...🏆🥇
this is absolute gold. glad to see that ive been doing it right by keeping intensity high and not doing a million working sets per session as well. Chest/biceps, legs, shoulders/triceps, back/rear delts, traps. 4 exercises for chest 3 biceps, 1 brachialis. 3 for quads and hams each. 2 for front and side delts each. 4 for back 1 or 2 for rear delts 1 for traps. 1 true all out working set per exercise.
Dorian Yates split 💪🏼
4 exercises for chest lol? Too much.
I’m sure you are going to touch on this but can you talk frequency and rest for older lifters, I’m 48.
I'll do you one better: I'll do a video about training for older guys
Ditto, I'm 52.
And women pls
Incredible info, thank you. ALL seems exactly what I do regularly (A pwrlifter). except at times I am pushing extra volume w intensiveness on my accessories and fast. No wonder I cant get rid of this belly at 5'10 200lbs. On only 2700 cal a day...cortisol. hmm 🤔
Brother, thank you for the webinar, very informative as usual. Once I can go back to the gym I am going to seriously start implementing your pointers.
There's another one along the same lines coming up next week.
Hey Chris, thanks so much for your impeccable contribution to the education of 'most of us'. I only discovered you a few weeks ago, and am so impressed with your knowledge. Not BS, as we are all used to on the net/TH-cam.
I'm 65 yrs, plenty of injuries from training, demanding work I do, hit by cars, kicked by horses, etc, but finding ways to still workout to keep fit for my work, by reading your information.
Thankyou, from an Eternal Warrior
Please keep talking to all the muscle nerds! Loving the last 2 videos, I’m not natural so really looking forward to the next one
Loser
Question #2 (sorry) - is it possible to be a cross between two Neurotypes? Or to have tendencies from each category? I feel as if I'm a 2b and a little of a type 3 as well
Absolutely. Understand that in reality, neurotypes are a spectrum/continuum. 2B and 3s can be quite close. In fact, the neurotypes are just a classification, it's more about individual neurotransmitter levels. And 2Bs do have some things in common with type 3s
Amazing. Thank you so much for answering. You're the best. I'm going to go on thibarmy.com and take the official test soon.
Awesome and informative.....Keep up the great work and I never mine listening to a longer video with so great information. I feel like i got schooled in a field i really enjoy, Much respect to you and thank you for sharing,.
Thanks to Geofry's video, I found your channel, already with the BEST BACK EXERCISES(video) i am hooked.
Thanks for the content, time to binge ur channel for that KNOWLEDGE
Really love your videos. Cant wait till you get to 1 Million Subscribers. Keep the good videos coming
That should take what, 2-3 weeks tops LOL Can you actually get there without doing porn?
I watched and subscribed, instantly gained 25lbs of muscle, but I’m still ugly. Please advise.
What a great video this is gonna help me with my programming and learning how to hold back when I have high stress
I found you through your last video and was very happy when I saw this premiere. Best natty vs enhanced content I've come across 👌
More to come. Two more videos to this series... not. even counting the nutrition ones.
@@THIBARMY that's awesome man
You are one of my 3 favorite coaches (the other two are John Meadows and Eugene Teo). Big thank you for your videos and many great info. I have a quastion, please can you make a video about natty training and neurotypes? have a nice day
Good people to be mentioned with. I don't know Eugene personally, but John is an awesome human being
I’ve been following CT for years. And every time I hear him speak, he has something new.
Thanks, for showing us the way. Great content!
Really great content, and it's nice to see your funny side as well ahah
We use the old Hise 20 rep squat. Everything is 3 x 5 rep except 1 x 20 squat. I like these “breathing” squats because my lungs limit the work. It is a kind of rest pause after 12 reps. When I can reach a full 20 rep squat, the next week I add 5 lbs and see how close to 20 reps I can go. When I can reach 10 reps in each set of press, bench, row (actually I like 3 x 20 for rows to keep form solid) I add 5 lbs. and currently we do a farmer’s carry to finish. Otherwise we do 1 x12-15 RDL. My squat is not super heavy but it leaves me gasping. We have been using an axle recently instead of a bar. The fat grip seems to protect my shoulders and pec by forcing me to keep a straighter wrist and “balance” the press more carefully. We go 2 Hise per week and often one or two double kettlebell workout 10 min EMOM. We try to run some or walk several times. I use moderate kb weight but again end up breathing hard. Ironically, I believe that the ballistic nature of swings are stress release and so is walking. It would seem that my mind needs a moderate amount of activity daily to permit me to recover. Both my wife and I are making substantive but not excessive gains. Tortoise vs hare. I guess it is all stress release in a way. I am never certain where, but some progress occurs every week, an extra few reps here, better ballistic form there. Oh, I am 53. I cant be more pleased than to realize that we stumbled onto a program that reflects several of your recommendations. Any thoughts? How would your feel about kbells and Pavel style minimalism?
So I will still look good after gear…. I just need to surpass my genetic potential so my lack of gains from that point on will be more than covered by what I gained on gear.
I will watch this with my morning coffee. Thank you!
Dear Thib, I'm 63, would your workouts work for me, I'm natty.
hahahahaha
Yeah take his neurotype test and a program of his suitable for your neurotype
Long time fan ! Always great work and advice. Love your books and all you have to offer has helped tremendously over the years
I'm looking forward for even longer videos. Huge amount of most important basic knowlwdge. Thank you for this :) greetings from Poland.💪
I do most intensity workouts. I want to improve compare to the previous session. If I do not improve anymore, i change something. Most of the time the number of reps and starts lighter again. Train 4 days a week, all bodyparts twice. Rest around 2 minutes for the compound movement and 1,5 minute for the isolation movements. If I am able to shock my body by training different, I always grow 4 kg of muscles in 3 months from which 3 kg of muscles the first month. Guess I am a high responder. Negative: everybody bugs me that I am using steroids. Always complaining I rest to long. Jealous bitches ... btw Iam 53...still going 💪🏽
I appreciate your use of multiple means of presentation: slides, audio
I'm working on an interpretive dance to make it even better.
I enjoy your videos, especially since they put muscle on two times in succession. First by listening to it and then applying it in the gym
Excellent and all dead accurate info. You know your stuff. I’ve researched myself for years. Your dead on.
Sir,for the natural body lifter how many repetion is best for mass
Good stuff !! Can a natural lifters age affect his training volume? Men over 40’s can they push as hard as younger naturals in their 30’s? Thanks
great stuff Thib's I've been doing the Jacked Athlete program with great success. going in on phase 2 next week which is cluster sets :)
Clusters kick ass
So how do u know if ur increasing cortisol levels????
This video is pure gold. Fantastic.
Thank you for the free guidance.
My pleasure, man
i come in daily and liked the video and now I am even bigger than mr.Olympia!
hahahahahahahahah i like the pitch for subscriction;=)))))))))
It's not a pitch.. it's the honest to God truth... scientifically validated
Thanks for sharing so much well thought and useful information. I have always learnt something new from reading your articles or watching your videos for the last 13 years, this time that I have to cut on excessive warm-up sets.
Warm-up/preparation sets are only there to put you in the best physical and mental state to perform well on your work sets
Great vid as always, disagree with the trt replacement at normal amount being natural as free t is high throughout no matter what u do
Would clean n press , dips and chins 3x week do the job?
Great video! This highlighted a few items I was doing wrong and explained why perfectly. Thank you!
Thanks Thib .After I subcribe to you i gained 20lbs of muscle and my cancer is cured
Don't worry, that's a little bit below average but you might gain a bit more after the next videos.
Lol the picture up front, definitely on gear.
What about rest-pause, clusters, dropsets for naturals?
really helpful, hope I can get 5 lbs of muscle within a year
In a non-beginner, 5lbs of true , solid muscle, is actually not bad. That's the thing that people don't understand. Past the beginner stage, it is really hard to build a lot of muscle. So they expect 20lbs in 3 months are are demoralized when they don't get it
Really enjoy these videos to help us naturals understand the difference between enhanced and natural especially from a programming prospective + understanding all the reasons why such as Harmon's etc. Really liked the previous video.
One more for natural lifters, regarding practical applications, coming up next week
Thib and RPE is all you need
Great stuff, after subscribing my internet gained cancer is gone
I have been binging all of your interviews and feel so psyched about the fact that you now put out all of this awesome content! Please keep up the good work
Will do mate.I probably can't compensate for the shit that's put out there by most "popular infuencers" as true knowledge is rarely sexy, but I'll do my best.
18:07 I can approve this, gained 5lbs, would like again
Legendary Intro😂
Can a high volume approach to training kill your testosterone levels as a natural lifter?
Anything that leads to excessive cortisol can kill your testosterone. cortisol and testosterone (and estrogen) are made from pregnenolone. If you use a lot of it to make cortisol, you have less to produce testosterone.
@@THIBARMY so should I supplement with pregnenolone? I’m 44, high stress life.
Golden information!
I can relate to the fact that after 2-3 weeks into a training block I intuitively wanted to push all my sets to RPE 9 or failure in the past. Even though I planned to keep around 2 reps in the tank (and mostly 1 in the last set) it was hard to keep that in focus during the workout. I've become better at this, keeping a broad view at the whole training block and avoid burning out early.
It all comes down to getting more experienced and keeping long term goals in mind, instead of wanting everything next week or next month.
This is one of those videos, I've gone back to rewatch after half a year. It was worth it, as I absorbed some stuff this time, that I didn't store the first time.
Bonus tip for watching information dense videos like this one. Do it during a workout. Do one set. Set the timer to three or four minutes, and listen to Christian until the timer goes off. Repeat.
Good
20 work sets? come on. Way too high for me.
Coach , vous avez changé ma vie avec vos concepts , les seuls qui ont pu faire progresser mon corps dès que je vous ai connu , merci pour toutes vos connaissances (ou presque 😉 ) partagées . 👍🏻👌🏻💪🏻
thanks for the great content
I think you can do some money with youtube videos, just do your normal shit and show how you train and give tips and lectures. BUT buy better camera and mic if you want more views to your videos.
I would look mountaindog channel (most view) videos for tips, i think people would look videos like that from you. Yes, i am your manager now.
I can't wait!
Does this mean Caffeine is bad supplement for a natty lifter? Caffeine intake results in higher adrenaline levels. Tricky.
Thanks for the knowledge!!
A cup of coffee is fine. But 200-300+mg of caffeine anhydrous (like used in supplements) should be not be taken regularly.
@@THIBARMY Thank you for replying. And for your supreme content.
I will stop with the cafeine. I think hard metal will give the same adrenaline response. So i will stop that to.
@@THIBARMY why?
Great teacher with nice muscles thanks
Great video as always Thibs...I was wondering if you would still recommend your "I, Bodybuilder" program for naturals? I've been wanting to do it for a while but it would be great to get your most up to date thoughts on it
Well, it will work since it has worked for many in the past. It's designed to be more of a blitz approach and the volume is actually not that high anyway,
Great commendations.💪🏼💪🏼 merci
Ça fait plaisir
keep em coming thib! love your content!
I don't understand that RPE to Sets/Muscle graph... I do Push/Pull/Legs in 3-1 plan (3 days workout, 1 day off, 3 days workout, 1 day off). I do 3-4 exercises for bigger muscles per session (Chest, Back, Legs), 3-4 sets each 10 rep range (so around 9-10 sets per big muscle group), 2 exercises per medium muscles (shoulders, glutes etc. so around 6-7 sets) and 2 for smallest (triceps, biceps, calves so around 5-6 sets). So for Push day it's around 20-23 sets, Pull 20- 23 sets and Legs 18-20 sets . I tran in 3/1 system so it's around 5-6 days a week (or to be more precise 2x per 8 days every muscle group). So using that graph - do I do it too much or not enough?
Great video, Keep the good work! 💪
I don't think you should be too concerned about the video being too long. Most mediums are 2 hours plus long and for some of us who have long shifts working behind desks, this is entertaining and fun. Also, as you may know, TH-cam remembers where you stopped watching and so always possible going back to watch from where you left. Great content as always!
True. And I love making long teaching videos. But I think the best is to do a mix of both.
Awesome!! Thanks for this one as well Chris!!
My pleasure man
Please make a video on Shoulders sir
so much good info, thanks so much for doing this video!
Smart Guy …I think u should write a book about this great info ….thx for this video.
Awesome!!!!
Personally i'm trying this program:
Monday: Chest (3-4 sets) + Triceps (1-2sets) + Front/medium Delts (1-2 sets)
Tuesday: Back (chin-ups 2-3sets + back rows 2sets) + Biceps (1-2 sets)
Wednesday: Legs (3sets squads, light deadlifts 2 sets )
Thursday: repeat Monday
Friday: repeat Tuesday
Saturday: repeat Wednesday
Sunday: off
Push pull legs
@@tonyvee5799 Yes. But now I work out a muscle after its recuperated, which means that the order always changes, sometimes you need 5 days of recovery, and it intersects with another muscle group.
Also, I now do ~10sets/muscle (not 3-4).
Also, I'm using Creatine for 2-3weeks now and it doesn't work (no 2 kg added to my weight, and no noticeable power/endurance increase).
I have 2-3 months of training now, and the first 2 months I added 1.2 kg of muscle (each month). (Its quite noticeable, arms increased from 33.5 cm to 36.5 cm, lats are now showing, chest).
Also, I'm eating as much as I can and I can't gain weight (fat "turned" into muscle). Seems like the muscles consume food.. I'm 186 cm tall, and 83 kg. (37years old).(I'm trying to keep weights very light, sets lasting 40secs of constant tension- 12reps, very slow on the negative part)
All the best.
Waiting for my 25 pounds 🤣🤣🤣
And to become beautifull LOL. 🤪
BTW: your logo, the T, looks like the symbol for Autobots (the good guys) in Transformers 🤘
Hey Christian, great advice and knowledge, you have answered 90% of the overall system of lifting. Two questions to ask, what kind of rep tempo would you suggest a natural use?
2-2-2-0, 5-2-5-0, 5-0-5-0, 5-1-1-0?
And, would you suggest Clusters with 10-15 sec rest periods or would that spike cortisol and adrenaline too much? Below is the system that I intend to do with a Split routine as in Back + Hamstrings + Biceps (Workout A)/ Chest + Delts + Triceps + Quads (Workout B) split as in doing Workout A Rest Rest Workout B Rest Rest Workout A, etc for a 4 week Block period.
Week 1: 6+6+6+6
Week 2: 4+4+4+4+4
Week 3: 3+3+3+3+3+3
Week 4: 2+2+2+2+2+2+2+2