5 RULES EVERY NATURAL SHOULD FOLLOW (To Make GAINS)

Summary

In this video, natural bodybuilder Sharif shares five crucial rules for optimal gains: stay in a caloric surplus to build mass, prioritize compound lifts for strength and muscle, incorporate strength training for progress, avoid excessive bulking over 20% body fat to prevent hormonal imbalances, and practice patience as natural progress takes time. Sharif emphasizes the importance of realistic expectations and enjoying the journey.

Takeaways

• ?Í🎼 Stay in a caloric surplus for most of the time to build mass and foundation, especially for natural lifters starting out.
• 💵 Compound lifts are crucial for natural lifters as they provide the most benefits in terms of muscle growth and hormonal impact.
• 💹 Incorporate strength training with heavy weights to stimulate muscle growth and ensure gains are accompanied by increased strength.
• 💷 Avoid over-bulking to a point where body fat exceeds 20% to prevent hormonal imbalances and maintain an optimal state for muscle building.
• 💲 Cardiovascular exercise is essential for maintaining a healthy body composition and should be part of both bulking and cutting phases.
• 💵 Focus on progressive overload to ensure continuous strength and muscle growth, which is particularly important for natural lifters.
• 💲 Be mindful of the difference between natural and enhanced lifters; natural lifters should not expect to achieve the same size quickly.
• 💷 Patience is key in natural bodybuilding; it takes time to build significant muscle mass and achieve desired results.
• 💵 Set realistic expectations for muscle growth and understand that natural lifters will not reach the size of enhanced lifters as quickly.
• 💲 Maintain a healthy body fat percentage to ensure that hormonal balance is not compromised, which is vital for muscle growth.
• 💵 Consistency in training and diet is essential for natural lifters to see progress over time.

Q & A

What are the five unwritten rules Sharif discusses for optimal gains as a natural bodybuilder?

Sharif discusses five rules: 1) Stay in a surplus for a longer time than in a deficit. 2) Focus on compound lifts. 3) Incorporate strength training. 4) Avoid over-bulking to a point where body fat exceeds 20%. 5) Be patient and understand that progress takes time.

Why is staying in a surplus important for natural lifters according to Sharif?

Staying in a surplus is important for natural lifters because it allows them to build mass and foundation, which is crucial before focusing on getting lean.

What is the potential downside of chasing a six-pack too early in the process?

Chasing a six-pack too early can lead to a vicious cycle of being under 5% body fat, which can negatively impact hormones, mood, and gains.

Why does Sharif emphasize the importance of compound lifts for natural bodybuilders?

Compound lifts are emphasized because they work multiple muscle groups at once, provide a great hormonal response, and are essential for building mass and foundation.

What is the significance of strength training in a natural bodybuilder's routine?

Strength training is significant because it allows for greater load during higher rep sets, leading to more muscle stimulation and growth.

What is the recommended body fat percentage to avoid when bulking for natural lifters according to Sharif?

The recommended body fat percentage to avoid when bulking is over 20%, as it can lead to hormonal imbalances and decreased muscle building.

Why does Sharif suggest not to over-bulk?

Over-bulking can lead to an increase in estrogen due to testosterone conversion, stress on the body, and a decrease in testosterone levels, which hinders muscle growth.

How does cardio fit into a natural bodybuilder's routine according to Sharif?

Cardio is essential to keep the metabolism high, control body fat, and maintain overall health during both bulking and cutting phases.

What is the timeframe Sharif suggests for seeing significant progress as a natural bodybuilder?

Sharif suggests that at least five solid years of consistent training and dieting are needed to start seeing a good physique as a natural bodybuilder.

Why is patience important when it comes to natural bodybuilding progress?

Patience is important because natural bodybuilding progress is slower compared to enhanced bodybuilding, and unrealistic expectations can lead to frustration.

What is Sharif's personal experience with diet and training in his early years of bodybuilding?

In his early years, Sharif's diet mainly consisted of falafel and fried sandwiches, and his training was not very structured, focusing mostly on biceps and bench press.