So you want to lift heavy, gain muscles, and develop your natural strength and muscle endurance without the use of supplements or steroids?
Is it even possible?
Well… it is.
You see, we have been led to believe that we need products to lift heavy and gain muscles, and that’s a lie and a problem at the same time.
So we buy the bullshit products and load our bodies with chemicals without even knowing what they do to our bodies.
The human body is strong and capable of doing things beyond imagining. Our bodies can adjust naturally to any condition if it is properly strained and conditioned.
It is possible to progressively lift heavy like a professional bodybuilder using only your natural strength, and I’m going to teach you how: using a simple method I developed over time.
Lifting weights is a journey and every workout should be treated as bits of contribution to that journey, instead of just being a fix to boost your ego.
With that said… Let’s dive in.
Do you really need supplements?
“Can you rely on nothing but natural strength when it comes to bodybuilding?”
The answer is yes… And I have proof to back it up.
See for yourself…
It’s wise to develop and master your natural strength and muscle growth naturally before you try any product.
With the results I’m getting so far after lifting naturally for a year, I’m inspired to carry on lifting naturally.
I don’t condone the use of steroids and supplements, and I don’t think I’ll be using any in the future.
But for those who want to try some products out, I’ll share a video (on the next article) that will help you choose the right products.
How to do it
Step 1: Warmup exercises
The first thing you need before you start is a good warmup.
But I don’t recommend the treadmill for a warmup because running makes your body lighter and it sucks out all the strength and energy needed to lift heavy.
For warmup, I recommend either push-ups, pull-ups, or dips followed by the lightest weights of the exercise in question.
As for me, I prefer starting with a handstand (against the wall) for 20 seconds, then 20 pushups and 20 pull-ups, and finish with 20 reps of light weighs.
As for pull-ups, I do 10-20 reps after each set of any exercise (as in super-set) and I’ll tell you why you should do it too in future articles.
For now, choose what’s best for you!
There are many ways to skin a cat, but there are few effective ways or methods that can save you the time and energy.
The purpose of this method is to break your comfort-zone and reprogram your body indirectly to reach your target at every stage by introducing heavier weights as you progress.
How do you know when your ready to increase weight?
If you can do at least seven reps of any weight, take it as sign to increase weight.
Warning: For this method, you will need someone or a partner to spot you since you will be lifting heavier weights.
Programing your body
In order to break out of comfort and program your body to lift heavier and gain muscles, You have to start with heavier weights and reduce weight with each set.
For example, say you want to do four sets and ten reps each set of a particular exercise. First, you have to know the amount of weight you can handle enough to do at least 10 reps perfectly and leave that weight for the last rep.
Let’s hypothetically assume that you can bench-press 10 reps max with 50kg. Warmup with 30kg and Start your workout with 70kg, followed by 60kg, and then do at least 3 sets/10 reps with 50kg, and finish off with 1 set/ 20-30 reps of the weight you used for warmup.
Bear in mind that the goal is to reach your target (60kg). The purpose of starting with 70kg–10kg above your target–is to inform (program) your body that 60kg (your target) is not that heavy since 70kg is heavier than 60kg.
Always be 10kg or more ahead of your target, this will help you progress faster than you could imagine because the mind focuses more on the main challenge and less on anything that’s below.
Whether you do 1-3 reps of your starting weight (70kg) it doesn’t matter because the purpose is the defuse your target (60kg).
This approach confuses the body and mind as to which weight you are targeting, and it causes the mind to focus on the main challenge (70kg), which is what you want.
“How long does it take to reach a target?”
It takes two to three weeks, depending on how many times per week you do the exercise. You will make more progress if you do each exercise (chest, shoulder, legs etc.) twice a week.
My gym partner went from 70kg to 80kg in just three weeks, and bear in mind we workout for three hours a day and the workout includes super-sets , whether it’s chest, shoulder, or leg day.
Keep increasing weights
Once you are able to do at least 5-7 reps with 60kg of weights, make sure that you increase your starting weight from 70kg to 80kg.
Focus on one target for at least three weeks so that your body can fully adjust to the weight of the target and then move on to your next target.
Doing this will increase your strength and as time goes, you will be able to do ten reps with 60kg and 5-7 reps with 70kg.
Every time you get to 5-7 with a certain weight, increase your starting weight and repeat the cycle as your target shifts to heavier weights.
Why indirect approach is effective
Indirect approach is effective is because the human body is strong and it is always ready, but the mind is stubborn. This is why ordinary people are able to do the impossible when faced with a life and death situation.
In that moment, there’s no time to think but to act. The mind is replaced by instinct, and the body has no choice but to follow instinct and act, or die.
The mind identifies more with comfort than it does instinct.
Trying to reach your target (60kg) by putting all your focus on your target (using the direct approach) causes conflict between the body and mind.
The body is always ready to break limits, but the mind is never prepared to leave comfort because it perceives 60kg as threat since you never introduced weights above 60kg.
The minute you add 10kg to 60kg, the mind gets in conflict with the body once again, but this time there’s benefit, 70kg becomes a bigger challenge and the center of the mind’s focus, which automatically informs the body that 60kg is lighter than 70kg.
The fact that 60kg is lighter than 70kg by feel instead of perception, converts 60kg to 50kg in the process.
Lifting heavy vs light weights
Lifting weights is nothing but a mechanism of converting heavy weights to light weights by constantly increasing weights.
Most people argue that you can gain muscles lifting light weights the same way you would lifting heavy weights, which is bullshit because there’s no such thing as light weight.
What people consider light weight is nothing but heavy weight gone lighter.
It is your job to convert heavy weight into light weight by using this method so that you get to enjoy the lightness of a weight that was once heavy—it’s one hell of an accomplishment.
When I started lifting weights, bench-pressing 15kg felt as heavy as benching 80kg now—it’s all conversion!
It’s similar to currency. When one country’s currency increases, it decreases the competition’s currency value.
When you start with heavy weight, any weight below that weight loses it’s weight and therefore becomes lighter and lighter as you keep increasing weights.
Don’t waste your time
The number one excuse I hear from guys who worship light weights is, “I’m not really a bodybuilder, I’m happy with the way my body is.” which is nothing but a buffer to avoid challenges.
Light weighs are beneficial only after a couple sets of heavy weights.
Normally, after a couple sets of heavy weights, I like to repeat the same exercises using light weights and I do as many reps (30-50) as I can until I feel that burn.
Don’t be lazy, lifting only light weights won’t benefit you, it will only hinder you from maximizing your natural strength and muscle gain
Tips on lifting heavy
The number one rule to this method is to always take it down slow.
Whether is Chest-press or shoulder-press, always take the weights down as slow as possible and let your partner assist you when you push the weights up.
When you are on your starting weight, make sure you take it down as slow as possible on your own with your partner hands at the ready to make sure you don’t get squashed.
Taking the weights down slow stimulates muscle growth since the muscle has to endure the resistance longer before you can release the weigh.
It also strengthens your bones and muscles, and it also helps in executing any exercise perfectly without shaking or losing balance.
Always take things slow… Speed kills.
The roles your body, mind, and subconscious
When it comes to body building, your body, mind, and subconscious play different roles.
The body is an open ground, a player that’s always ready for any game.
The mind is the judge or your opponent.
The subconscious is the rational machine that knows no limits, it is responsible for receiving and validating information (your performance) regardless of what the mind (your opponent) believe of think.
How the roles take effect
Every time you improve or break your limits, your subconscious keeps record of that information and it will use it to convince the mind that you are capable whenever your mind is in doubt—it’s a process.
By following this method patiently and persistently, you will have enough evidence to prove yourself (the mind) wrong whenever you feel a sense of doubt.
No matter how much you improve, the mind will always remind you of the past, and it will take time for it to adjust to the new version of you.
Never let doubt get in the way, regardless of what you think or feel—you will never know until you do it.
Be bold, be patience, and be persistent.
Let the journey unfold…