Natural bodybuilder Chris Jones is a big proponent of high volume traininginteresting. Apparently the number one mistake natural guys make is too much volume. Guilty.
The Best Damn Workout Plan For Natural Lifters | T Nation
Essential Random Gym Thoughts Revisited...
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How high?Natural bodybuilder Chris Jones is a big proponent of high volume training
Monday – Workout A1
Issa Plan
- Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
- Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
- Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
- Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
- Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
- Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
- Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
- Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
- Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
- Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
- Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
- Preacher Curl: 2 sets of 6 and one maximum mTor activation set
- Leg Extension: 2 sets of 6 and one 6-8-10 drop set
- Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
- Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
- Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
- Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
- Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
- Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
- Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
- Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
- Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
- Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
- Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
Issa Plan
Monday – Workout A1
Tuesday – Workout B1
- Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
- Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
- Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
- Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
Wednesday – Workout A2
- Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
- Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
- Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
- Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
Thursday – Workout B2
- Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
- Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
- Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
- Preacher Curl: 2 sets of 6 and one maximum mTor activation set
Friday – Workout A3
- Leg Extension: 2 sets of 6 and one 6-8-10 drop set
- Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
- Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
- Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
Saturday – Workout B3
- Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
- Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
- Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
- Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
- Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
- Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
- Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
- Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
Issa Plan
1-8-7-Skillz
Superstar
goblet squats 
Interesting article. I'm on a 5 day upper/lower split, hitting 5 sets/exercise in a bulk and 3 sets/exercise in a cut. When I dropped to 3 sets for my cut the gains accelerated. Now that I'm back to 5 sets it's tough... especially on leg day. I just wrapped up a 6 week bulk cycle so for this next one I will drop back to 3 sets and see what happens. Goes against all my instincts but it's worth a shot.
The Best Damn Workout Plan For Natural Lifters | T Nation
I had better luck with the opposite. When I cut all my low rep stuff went in the bushes. That shyt kills me even in a surplus. But YMMV. I would try both ways
were you hitting failure on the low reps?
As I get older I'm shifting that way to cut down on the wear and tear on my joints
Yinny
I miss LLC Twitter
Got that nice ass prominent dip between my waist/hips back 
but my hips hurt like a bytch from these squats and runs
somebody offered a lower body massage
"Nah God got dis" 
but my hips hurt like a bytch from these squats and runs
somebody offered a lower body massage
"Nah God got dis" 
Trying out PPL, probably will do PPL Off Repeat. On off days Cardio and on Push and Pull days 10 minutes cardio after and increasing as I get leaner.
Gully Bull
Love Sponge
I currently do lpp so that on pull I can do sldl before or after pendlay rows
legit, random question
I need bigger calves, I have a lot of weight to carry and these shyts are not cutting it
I have tried everything, food (just spreads elsewhere)
stair masters, help!
I need bigger calves, I have a lot of weight to carry and these shyts are not cutting it
I have tried everything, food (just spreads elsewhere)
stair masters, help!
calves are genetic not much you can do to make them grow like that.
High Rep Calve raises can help with definition.