Introduction to Natural Bodybuilding

Table of Contents

Definition and Principles

Natural bodybuilding emphasizes muscle growth and physical fitness without the use of performance-enhancing drugs (PEDs) or other banned substances. Competitors aim to achieve peak physical development that is naturally attainable, focusing on optimizing training, diet, and overall health to achieve the best possible natural physique while emphasizing longevity.

Drug Testing and Natural Bodybuilding Federations

Natural bodybuilding federations, such as the International Natural Bodybuilding Association (INBA) and Professional Natural Bodybuilding Association (PNBA), have strict regulations and conduct regular and random drug tests to detect any banned substances, ensuring athletes' natural status. Athletes who test positive for prohibited substances face bans from competition.

Achievements and Titles

Major Competitions

The INBA and PNBA host the Natural Mr. Olympia annually, a prestigious competition on par with the IFBB's Mr. Olympia but with rigorous drug testing. Another notable competition is the Natural World Champion held by the World Natural Bodybuilding Federation. 

Records Held

Philip Ricardo Jr. is one of the most decorated natural bodybuilders, holding four Natural Mr. Olympia titles.

Training Regimen

Sample Workout Routine

Day 1: Chest

1. Bench Press: 4 sets of 12 reps, 90s rest

2. Incline Dumbbell Bench Press + Dumbbell Flys: 3 supersets of 7 reps each, 90s rest

3. Weighted Dip: 3 sets of 12 reps, 90s rest

4. Cable Crossover (top-down + bottom-up): 2 supersets of 10 reps, 45s rest

5. Machine Chest Fly (dropset): 5+5+5+5, 15% weight decrease after every 5 reps

Day 2: Legs (Quad-Dominant)

1. Machine Barbell Front Squat: 4 sets of 12 reps, 90s rest

2. Leg Press: 5 sets of 10 reps, 90s rest

3. Leg Extension + Hip Adduction + Hip Abduction: 3 giant sets, 12 reps each exercise, 60s rest

4. Calf Raise: 3 sets of 12-15 reps, 60s rest

Day 3: Back

1. Deadlift: 3 sets of 10-12 reps, 90s rest

2. Lat Pulldown: 5 sets of 8 reps, 45s rest

3. Chest-Supported T-Bar Row: 3 sets of 10 reps, 90s rest

4. Dumbbell Row: 3 sets of 12 reps each side, alternating

Day 4: Rest

Day 5: Shoulders & Triceps

1. Dumbbell Shoulder Press: 3 sets of 12 reps, 60s rest

2. Incline Smith Machine Press: 4 sets of 10 reps, 75s rest

3. Dumbbell Lateral Raise + Rear Delt Fly: 3 supersets of 10-12 reps, 30s rest

4. Reverse Pec Fly: 2 sets of 10 reps, 60s rest

5. French Press: 3 sets of 10 reps, 90s rest

6. Straight Bar Tricep Pushdown: 3 sets of 12 reps, 60s rest

7. Overhead Tricep Extension: 2 sets of 10-12 reps, 60s rest

8. Dip Machine: 2 sets of 12 reps, 60s rest

Day 6: Legs (Hamstring Dominant)

1. Romanian Deadlift: 4 sets of 10-12 reps, 90s rest

2. Hip Thrust: 3 sets of 10-12 reps, 90s rest

3. Leg Curl: 3 sets of 10-12 reps, 60s rest

4. Single-Leg Machine Glute Kickbacks: 3 sets of 10-12 reps, 90s rest

Day 7: Back (Biceps Dominant)

1. Chin-Up: 4 sets of 10 reps, 60s rest

2. Seated Cable Row: 3 sets of 10 reps, 90s rest

3. Cable Concentration Curl: 2 sets of 10-12 reps, alternating

4. EZ Bar Curl: 3 sets of 12-15 reps, 60s rest

5. Seated Incline Dumbbell Curl: 3 sets of 10, 8, 6 reps, 45s rest

Training Philosophies and Techniques

For natural bodybuilders, gaining mass is challenging, especially at low body fat percentages. They often use high-volume training with super and giant sets and short rest periods to maximize hypertrophy while burning more calories. Training 6-7 times a week is common as competitions approach, focusing on compound lifts and many isolation exercises. High-Intensity Interval Training (HIIT) is also employed to burn calories efficiently without interfering with muscle hypertrophy.

Diet and Nutrition

Typical Daily Diet

1. Breakfast: Oatmeal with berries and egg whites

2. Snack: Protein shake, almonds

3. Lunch: Grilled chicken breast, rice cakes, and mixed vegetables

4. Lunch 2: Steak and rice

5. Dinner: Salmon, potatoes, and asparagus

6. Snack: Protein shake

Supplements

Natural bodybuilders use supplements like creatine, protein, vitamins, caffeine, and ashwagandha to gain an edge. These supplements are generally safe with minimal side effects, though their effectiveness can vary.

Challenges and Setbacks

Personal and Professional Challenges

Bodybuilding is a demanding sport with low financial returns. Many natural bodybuilders struggle to find sponsors and must balance training with full-time jobs. Social isolation and mental and physical strain are also common challenges.

Overcoming Obstacles

Passion is a driving force for natural bodybuilders. Their ambition and love for the sport help them persist through challenges. Consistent strength training and dieting are crucial for long-term success in bodybuilding. 

Influence and Controversies

Natural bodybuilding competitions often face criticism for flawed drug-testing procedures, allowing some athletes to cheat the system. The sport is overshadowed by non-drug-tested bodybuilding, and natural physiques are often underappreciated compared to enhanced ones. Many influencers falsely claim to be natural to sell programs, further complicating the landscape.

Conclusion

Natural bodybuilding is a sport that requires immense dedication, discipline, and integrity. Despite the challenges and controversies, natural bodybuilders continue to inspire with their commitment to achieving peak physical fitness without the aid of PEDs. By promoting transparency, strengthening drug-testing protocols, and supporting natural athletes, the natural bodybuilding community can continue to thrive and inspire future generations. 

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