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The Goal of This Natural Bodybuilding Book? To Provide The Natural Guide To Building Lean Muscle: Natural Bodybuilding Ebook Cover. The Natural Guide To Building Lean Muscle: Natural Bodybuilding Ebook! Learn how to maximise muscle growth naturally in this + page its time to stop guessing and starting gaining muscle! Download your copy today. The eBook version of this website is ready and available. and the system will automatically bring you to the webpage where you can download the eBook.

This page contains many free bodybuilding ebooks. For those of you who don't know an ebook is an electronic book. That means you usually view it in pdf format. To view the file at a later time you simply save the bodybuilding ebook to your computer. Or you can click the link to read it now. All you need to view pdf files is Adobe Reader which you can get for free from this page:

This book is the ultimate bible for anyone on the quest to build lean muscle without the use of performance enhancing drugs! This book is far more than a simple training and nutrition plan!

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Which was one of the main reasons for creating this guide! One word….. The fitness and muscle building industry is awash with conflicting and non-factual advice! Am I right? Below is a image which shows where I came from!

Believe it or not the image on the left was taken after training for almost 3 years! The image on the right was 18 months later and after I had finally begun following the proven methods to nutrition and training which are discussed in this guide. The photos really do speak for themselves! But for the time and dedication, I was putting in? The results, in my opinion, were completely unjustified and unsatisfactory!

From the first day I stepped into the gym, I made every mistake you could imagine: Sound familiar? Well, the truth is…. You really will learn the lot! However… If you are one of the thousands of people that have been keeping up to date with Train-Natural for a while, then you will know that this operation is quite different! I Do Not claim to be in the possession of any revolutionary secrets nor do I claim to have discovered any! Although a large amount of the topics and methods discussed within this book have come from studies and research published within the last couple of years.

The majority of the methods have been around for decades with masses of studies, research and experiments to test and prove there worth and credibility. I spend a great deal of time and effort in covering my arse! Is this a tad over sceptical and perhaps even cynical?

So how do I differ from anyone else and surpass this initial barrier of scepticism? So How Much Is It? I agree to have my personal information transfered to MailChimp more information. Join our rapidly expanding community of like minded individuals who are receiving our newsletter.

And learn how to optimise your workouts, diet and lifestyle to reach your goals as quickly as possible. This ensures enough protein supply for your muscles throughout the night and morning. Limit yourself to the basic bodybuilding exercises that have proven to be great muscle mass builders. Training First of all you need to get a membership to a well equipped gym. For each of your big muscle groups you do 3 or 4 exercises and for the smaller muscle groups you do 1 or 2 exercises.

Don't rest longer than 1 minute between subsequent sets for the same muscle group. Try to train harder and more intense every workout by progressively using heavier weights as you get stronger. After the first 1 or 2 warm-up sets make sure you train to failure and add some forced or partial reps at the end of your last set to optimize training intensity and muscle overload.

Conclusion As said in the introduction of this page. In order to reach your goals it is very important to take every workout very seriously. Learn how to perform the basic exercises correctly by watching the exercise video clips at muscleandstrength. Whether or not you will be one of the lucky 50 lbs gainers depends on only two things: After 5 years of training that's up to a total of 50 pounds of muscle.

Wish you good luck! If you want to lose body fat your calorie intake should be equal to or a few hundred calories lower than your daily caloric need. Drinking a lot is healthy.

I recommend you to do some research on the internet. Basically a good bodybuilding diet equals a normal healthy diet plus three big protein shakes per day. Calories The total number or calories that you daily eat and drink is very important. Don't drink too much alcohol. You can try out my calculator to estimate your daily caloric need or a more advanced formula on the internet. Can it be any simpler? For those of you who didn't learn at school how a normal healthy diet looks like.

Healthy Diet If you want to learn some general things about a healthy diet. The really big bodybuilders who use steroids often eat between 6. Protein Protein is without any doubt the most important nutrient for any bodybuilder. I also advise you to take a look at my section on losing body fat. Below I provide some of my personal opinions on the most important nutrients. Nutrition Nutrition is extremely important in bodybuilding.

Water Water is the most important nutrient for almost any living organism. Unless your workouts take longer than 1 hour.

Bodybuilders who are using anabolic steroids consume much more calories. One kilogram 2. I 19 True-Natural-Bodybuilding. If you take in fewer calories than your body burns.

I personally eat about 3. If you take in more calories than your body burns. If you want to build muscle mass. Good sources of fat are fat fish. Each protein shake will then contain about 66 grams of high quality protein. Vitamins and minerals Vitamins and minerals are essential nutrients for a good health. For those who are lactose intolerant I recommend to use egg protein powder and soy milk. There also exist protein 20 True-Natural-Bodybuilding.

Good sources of protein are milk. Extra vitamins or minerals will certainly not stimulate muscle growth or body fat reduction. Fat Keep your fat intake limited. Carbohydrates Carbohydrates are the best source of energy for bodybuilders as they are easily converted into glycogen. Avoid sugars and other carbohydrates with a high glycemic index blood glucose levels increase fast after ingestion. Adjust the size of your shakes to your personal needs.

A high daily intake of protein is an absolute requirement to make muscle growth possible. Protein Shakes Protein shakes are the simplest. I recommend you to drink three big protein shakes per day in between your other meals. Avoid saturated fats. Good sources of carbohydrates are vegetables. As a simple and healthy replacement for the commercially available post-workout supplements.

This releases a total of about 90 gram of carbohydrates and 50 gram of 21 True-Natural-Bodybuilding. In the mean time I have tried many brands and kinds of protein powder. Meal Replacement Shake Let me also present how I make my favorite whole meal shakes that are rich in high quality proteins and carbohydrates. Orange juice is contains by far the most vitamin B and C. Also some muscle proteins are broken down during your workout and their amino acids mainly the BCAA's are used as fuel.

I used to drink a gallon 3. Although there is no substantial evidence that a fast post-workout recovery results in increased long term muscle gain. A total of about gram of glycogen is normally stored in your muscles and another gram in your liver. If you want an extra thick shake that digests more slowly and kills the hunger for a longer time. When I was still studying at the university and didn't have access to protein powder. Add the following ingredients into your blender: Scientific studies have demonstrated that during the first 2 hours after a workout your body is able to recover its lost glycogen and muscle protein very fast and efficiently if the necessary nutrients are available in the blood.

During an intense bodybuilding workout your body consumes about gram of glycogen. Note that apple juice. Post-Workout Shake The main energy source for a bodybuilding workout is glycogen. Bodybuilding Diet Plan Also take a look at my concrete example of a good bodybuilding diet plan and my excel spread sheet you can use to build your own diet plan.

The glucose and the fructose from the fruit juices serve the glycogen synthesis in the muscles and liver. The amino acids from the whey protein serve the recovery of the muscle proteins. This results in a total of 8 small meals per day. One example is presented below. Good sources of fat are egg yolks.

Great sources of protein are non-fat milk products. The diet plan consists of 5 solid meals and 3 protein shakes in between the meals. The rest of your calories should mostly come from carbohydrates. Variation is a key aspect of every healthy diet. Of course there are countless ways to compose the meals in order to get the target calorie and nutrient content.

Bodybuilding Diet Plan Below I present a good example of a diet plan for a true natural bodybuilder who needs about calories per day. Kcal Protein shake 1 banana g mL skimmed milk 30 g milk protein powder Lunch g tuna g pineapple g pasta g olives Protein shake mL apple juice mL skimmed milk 30 g milk protein powder 30 g whole grain wheat flour Dinner g turkey g rice g broccoli Post-workout shake mL orange juice mL skimmed milk 30 g whey protein powder Snack g muesli 99 86 97 41 Protein g Carbs g Fat g If you think you still need more fat.

If you want to build your own diet plan or customize this example to your own needs. According to my personal experience all types and brands of protein powder are equally effective. If you eat enough protein. Protein Powders Protein is without any doubt the most important nutrient for building muscle mass.

There also exist milk protein powders referred to as isolates that are very low in lactose and therefore ideal for lactose intolerant people who have problems digesting milk sugar. Whey proteins are digested by the body within approx 2 hours. And of course Bodybuilding. I personally consider protein powder as a normal food product rather than a food supplement because it is derived from natural food products such as milk or eggs and not by chemical synthesis water.

Sports Supplements Despite the impressive marketing claims by sports supplement vendors and pro bodybuilders who are sponsored by them. The best protein powders are made from milk whey and casein.

Jos - Amino Acids Proteins are broken down into amino acids during digestion. The only sports supplements of which I believe that they may have real beneficial effects for bodybuilders are those discussed below. The only effects they have on you are the placebo effect a positive effect based solely on the power of suggestion and the financial effect you are basically sponsoring the sport when you buy supplements.

The slowly digesting casein protein powders are often recommended to be taken right before going to bed. Amino acids are rather expensive and 26 True-Natural-Bodybuilding.

EAA's essential amino acids arginine. Creatine is however not a magical product. You will experience increased stability of the joints. The levels of creatine phosphate in your muscles increase. It also has some drawbacks: All the beneficial effects disappear completely a couple of weeks after stopping creatine supplementation. You will be stronger and thus being able to lift heavier weights for the same number of reps. The pump in your muscles can become so pronounced that it can actually become inconvenient during some endurance exercises or physical labor.

As a result of the above listed effects you should be able to increase the overall intensity of your workouts. The main beneficial effects of creatine supplementation are: Your muscles will absorb extra water. In the past amino acids have been popular. Since the amount of creatine in meat and fish is very low about 5 g per kg and since most of us don't eat big quantities of it.

I don't believe that taking BCAA's branched chain amino acids. There are some concerns about possible negative side effects of long term use of large dosages of creatine on for example the kidneys and liver.

In contrast to most other sport supplements. Creatine Creatine naturally occurs in the muscles and plays an important role in the energy supply during exercise. Some of these effects are definitely interesting for bodybuilders. Although the 5 beneficial effects that I listed above are in my opinion factually true. Some people's digestive system gets upset by creatine supplementation. The main sources of creatine in your diet are meat and fish.

People who have high natural creatine levels or eat large amounts of meat and fish may not get additional benefits from creatine supplementation. You can do more reps with the same weight. You will feel a more solid pump in your muscles during your workout. During creatine supplementation I experience a body weight increase of about 6 pounds. All brands of creatine monohydrate are equal.

I recommend everybody to try it out at least once to see whether you like it. You might consider choosing extra fine milled creatine monohydrate to facilitate its absorption. Especially the latter effect I like very much because it really helps me to prevent tendon injuries. When I first tried creatine supplementation I was 25 years old. Creatine supplementation has never been able to help me increase my actual muscle mass beyond that level. Dextrose Dextrose is another name for glucose.

During the rest of the day food products with slowly absorbing carbohydrates low glycemic index are preferred in order to provide a steady supply of energy to the body and to maintain the glycogen supplies.

Dextrose has the highest glycemic index of all naturally occurring carbohydrates. For optimal strength and endurance during your workouts it is very important that these glycogen supplies are completely restored before starting a new workout.

The best moment to replenish exhausted glycogen supplies is during the first 2 hours after the workout. Carbohydrate Powders During an intense weight training workout the glycogen stored in the muscles and liver is the main energy source.

For those of you who like to optimize their carbohydrate intake there are some very handy carbohydrate powders available that can easily be added to protein shakes. Although I don't think that creatine supplementation has any permanent long term beneficial effects. I take my creatine powder 3 or 4 times per day. During digestion most carbohydrates are broken down into glucose molecules that enter the blood stream and are transported to the muscles and liver where they are converted into glycogen.

Next to fructose and sucrose.

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Adding dextrose about 1 gram per kg of body weight to your post-workout protein shake is the most efficient way to replenish your glycogen supplies rapidly. I get the best effects with a loading phase of 2 weeks with 10 grams of pure creatine monohydrate powder per day. Easily digestible food products containing lots of fast absorbing carbohydrates high glycemic index are recommended for this purpose.

Ephedrine or its natural equivalent ephedra or ma huang does not belong in the human body and should never be used by true natural bodybuilders. Therefore you can replace part of the dextrose in your protein shake by maltodextrin in order to keep its sweetness limited. The importance of vitamin supplementation is extremely hyped up by the heath care industry. Prohormones Prohormones are often sold as sports supplements.

I don't know very much about them because I think that all supplements that have the word "hormone" in their name should not be used by true natural bodybuilders. In some countries including the US they are no longer legally available and they definitely should never be used by a true natural bodybuilder.

I do not recommend anybody to use additional vitamin or mineral supplements unless medical examinations clearly demonstrates a shortage e. According to many sources. Fine milled oats In contrast to dextrose and maltodextrin.

Prohormones are converted into real hormones usually testosterone or anabolic steroids by the body. Extra vitamins or minerals will certainly not increase muscle growth or body fat reduction. Vitamins and Minerals Vitamins and minerals are essential nutrients for a good health.

Ephedrine is however a dangerous drug and prohibited by most anti-doping organizations. Maltodextrin Maltodextrin. Fine milled oats are a great source of carbohydrates for throughout the day. When milled ultra fine they are very easily mixable into a protein shake and they provide a great smooth taste.

Eating such high amounts of meat or fish can. Note that it is well possible to eliminate the need for sports supplements completely. I believe it may be worthwhile trying them to prevent or treat joint injuries. These supplements are supposed to increase your natural levels of these hormones in a safe and legal manner.

I also believe that from a health perspective. I do not think that creatine supplementation has any long term beneficial effects. If you are curious about which supplements you would find in my closet. In Europe they are even approved as safe and effective medical drugs for osteoarthritis. I don't know very much about these products. Hormone Boosters All kinds of hormone boosters are currently on the market as alternatives for hormonal doping with testosterone.

Conclusion The only sport supplement that I believe is really beneficial to all bodybuilders is protein powder. In each case. Glucosamine and Chondroitin Sulfate Several studies have shown that glucosamine and chondroitin sulfate may have beneficial effects for the health of your joints.

Also take a look at my section on supplement safety. I consider protein powder as a food product rather than a supplement. The only other sport supplement that true natural bodybuilders could benefit from is creatine monohydrate.

I believe that all other sports supplements currently on the market have no significant benefit for bodybuilders. Although I have never tried them myself. They are claimed to help relieve joint ache. Instantized protein is treated with lecithin in order to increase the solubility of the protein powder drastically.

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Whey proteins are absorbed by the body within approx 2 hours. Protein Powders Explained Egg white protein powder is derived from chicken egg whites. Casein and calcium caseinate proteins have a slow digestion rate. In the morning and right after your workout. They are absorbed by the body within approx 4 hours. Egg white proteins have an average digestion rate.

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This results in short chain peptides and amino acids. Protein isolate is derived from a protein concentrate using a cold-filtration.

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It is produced by removing the yolk from the eggs and then converting the egg white into a powder form. Hydrolyzed protein is enzymatically treated to form a hydrolysate. Whey protein concentrate is derived from sweet cheese whey using an ultra.

Calcium caseinate is derived from fresh skimmed cow milk. Whey proteins have a fast digestion rate. Calcium caseinate protein is extracted from the casein fraction of the milk through acidification.

Calcium caseinate proteins are absorbed by the body within approx 7 hours. Milk protein concentrate is derived from fresh skimmed cow milk that is concentrated by ultra-filtration. Recommendations Milk protein isolate or egg white protein are recommended for lactose intolerant people who have difficulties digesting lactose. It is great for post workout shakes as well as anytime you need a quick burst of amino acids.

Calcium caseinate is a good choice for people who are trying to lose body fat. For all other people I would recommend milk protein concentrate or a mixture of milk protein concentrate with egg white protein. This ultra-filtration allows the whey and casein fractions to be extracted from the milk and then be dried into a powder. Protein Powders Let me discuss first the pure and unflavored milk.

As with all chemically synthesized compounds. Therefore I advise you to only use the purest form of creatine monohydrate that you can find. You don't want it to cause any short or long term negative side effects on your health and you certainly don't want to use any products that can cause cancer. Supplement Safety If you take a sports supplement you not only expect it to improve your performance. I believe I have a well enough understanding to form an own opinion on the safety and risks of various substances that are frequently used in sports supplements.

In contrast to the food and pharmaceutical industry. Although the supplement creatine monohydrate is chemically synthesized extracting it from meat and fish would be too expensive. Since they are prudently extracted from fresh milk and eggs.

Having worked several years in the pharmaceutical industry for the development of new medicines. Pharmaceutical companies. My preference goes to Creapure.

Creatine Creatine is also a natural food component that is present in meat and fish. Decades of creatine supplementation and many scientific studies PubMed. If you want to read more on this. There exists some controversy about their safety. I believe that the world-wide approved artificial sweeteners are probably some of the safest chemical additives currently used in the food industry when used at quantities not exceeding the allowed limits.

Fortunately these sugar substitutes are not only used in supplements. Limit their consumption. Therefore all of them have been very thoroughly studied and tested before they were approved by the world-wide national health authorities after a stringent review process. Artificial Sweeteners Low-calorie artificial sweeteners such as aspartame.

Some of them e. Unfortunately I am not an expert in this field and there are just too many of them to be discussed here. Not only have all these chemical compounds been studied in dozens of well designed animal studies before being allowed on the market. Add some fresh fruit e. Aromas and other Additives Aromas and other additives are frequently used to improve the taste of sports supplements such as protein powders.

If using chemical flavoring substances.


Because of their successful massive use for many years and extensive testing. Choose for natural flavoring substances with a long and broad history of safe use in the food industry.

In the supplement industry. In the pharmaceutical industry these are all very thoroughly studied for toxicity.

Use coupon code 5off Another source of safety concern. Other Supplement Components Most so-called active compounds that are used in bodybuilding supplements to increase muscle growth.

Use coupon code 20off Unfortunately the supplement industry in not much regulated and therefore no reliable studies are performed to ensure that all components used in sports supplements are safe for human use.

Use coupon code 15off Conclusion If you want to use sports supplements. Even substances from vegetable origin cannot be considered to be safe by default.

This basically means that they do not belong in the human body and should be considered unsafe until the opposite is appropriately demonstrated. Keeping your Supplements Affordable If used wisely. Very affordable sources of complex carbohydrates are for example bread. More expensive can be foods that are high in protein such as meat pork and beef. Fortunately there are also some dairy products that are very reasonably priced while containing lots of very high quality protein.

Make use of discount offers. How to Save on Food and Supplements A bodybuilding diet can be expensive. Online shops are always less expensive. Keeping your Food Affordable I am not going to spend much time on discussing sources of fats and carbohydrates as these are abundantly available at very reasonable prices. Don't buy high-end brands which cost a lot because of their marketing spending.

Buy from an online store located near you to limit shipping costs. As not everybody can spend or wants to spend large amounts of money. Buy bulk products in big quantities that last for several months. Only buy pure products. Don't waste money on products packed in cool containers with fancy labels. Good examples are skimmed milk. Very affordable sources of fat are flaxseed oil rich in omega-3 fatty acids that may reduce the risk of coronary heart disease.

Buy natural products without flavoring substances and sweeteners. As mentioned before the only supplements that will are really worth being used are whey and casein protein powders. Buy products packed in bags or generic containers. If you live in Canada or the United States. If you live in Europe. Also take a look at the list of supplements that I specifically recommend. I recommend you to buy from MyProtein. It is my favorite store because of the high quality products.

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I recommend you to buy supplements from the brands Higher Power. It may well be possible that my way of training is not the only route to success. These drugs fundamentally change the biochemistry of your body. Note however that the science behind exercise-induced muscle hypertrophy is still not completely understood. If you watch some training videos of the professionals. If you train too often or not frequently enough. On this page I discuss all aspects of my personal training routine.

After more than 20 years of experience. Basically you want to give the muscle just enough time to recover and to grow before you train it again. Training Training is by far the most complicated and important aspect of true natural bodybuilding.

I believe it is also correct to say that some aspects of effective bodybuilding training are quite universal. How frequently you have to train each muscle depends on how fast your muscles recover. People using anabolic steroids recover much faster than true natural bodybuilders. For advanced true natural bodybuilders I advise to train each muscle group once per week. The Training Routine My training routine is completed once per week and consists of 5 different workouts and 2 rest days: I have developed a training routine that I believe works best for me.

The general structure of my training routine is described below. If you are new to this sport. If you are not using any drugs. I suggest that you consider following this training routine and principles that have proven to be effective for me.

Having that said. I start my muscle workouts with a different exercise because I believe that the first exercise is always the most productive one. Basically I always do 4 sets of each exercise targeting 10 quality repetitions reps.

Intensity The higher the intensity of your muscle workout. There exists also something like over-training. If you train biceps and triceps on the same day. I take a rest of about 3 minutes so that I feel strong and energetic enough to continue. Let's take a look at what I do for each individual muscle group. When you are over-trained. Before I start to train my 2nd or 3rd muscle group of the workout. For example. During each workout I train 2 or maximum 3 muscle groups.

I recommend you to take 2 or 3 weeks off after every 6 months of training in order to give yourself a chance to recharge mentally and to let your body fully recover from any physical stress accumulated during the past 6 months of heavy training. If you train chest and triceps on the same day. The Muscle Workout For each muscle group I do 2 or 3 different exercises. Many aspects of your muscle workout determine its intensity. Every week. I limit my rest between consecutive exercises for the same muscle group to about 1 or maximum 2 minutes in order to keep my muscle pump and to maximize the intensity of the workout.

If you train upper back and biceps on the same day. It is very important never to miss a workout. All aspects of the muscle workout that are important for its intensity.

My workouts usually take no longer than 1 hour. Therefore it should be your goal to maximize the intensity of each of your muscle workouts. Another very important aspect of the training routine is the order in which you train each muscle group. Whenever you do miss a workout. It's best to start with the biggest muscle group that requires most energy.

You also need fresh and strong biceps to do your upper back workout. I used to do lots of dumbbell presses for my shoulders when I was a teenager. Upper trapezius I always follow my deltoid exercises with one exercise shrugs for the upper part of the trapezius trap muscle.

Shoulders I do 3 different exercises for my deltoids delts. Abdominals While many bodybuilders train their abs multiple times per week with many sets and high reps. I do 3 exercises for my triceps. Triceps The triceps muscle has three heads. Most of the time I use dumbbells flyes or presses as I feel that they work best for me. I don't separately train the inner part of my forearms as they get enough intensity during my heavy upper back workouts. One exercise targets the upper part of the latissimus lats wide grip pulldown.

One will target the front part of the delts. Upper and middle back The back is a complex group of big muscles. I rotate the order every workout. Since I only do one isolation excerise for the upper trapezius I usually do 6 sets of I do 3 or 4 different exercises to train my complete upper and middle back.

Chest I do 3 different exercises for my pectorals pecs. One will target the upper part of the pecs inclined bench. Do you want to remove all your recent searches? Playing next. Download Encyclopedia of Bodybuilding by Robert H. The Definitive Guide for 21st Century Bodybuilding! Plenty of bodybuilding books were written in the s, but the world has changed since then.

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