The Best Damn Workout Plan For Natural Lifters Advanced Training Strategy for Natties by Christian Thibaudeau | 01/27/17

Let me say before we get started that this is a copy paste from T-Nation.  I simply dropped it here to read with less Ads and distractions, and to keep it for myself as an easy place to pull it up.

If you want to see the original check it here – Original Blog

The Number One Natty Mistake

The most common mistake made by those who don’t use performance enhancing drugs is doing too much volume. The whole purpose of training to build muscle is to trigger protein synthesis. Once it’s been triggered, there is no added benefit in continuing to punish a muscle – it will not grow more. In fact, it might even lose size!

The key to growth is to have a big difference between protein synthesis (building muscle) and protein breakdown (mobilizing amino acids from muscles for energy). The more volume you do, the more protein breakdown you get. You don’t want that.

Frequency is King

To maximize growth, frequency is king. That not only applies to how often you train a muscle per week, but also the number of training sessions you do per week.

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn’t need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

So the more often you train, the more your body stays in an anabolic state and the more muscle you’ll build. But don’t forget that frequency and volume are inversely related. Remember, you can’t do a high volume of work if you have a high frequency of training when you’re natural.

Frequency works better than volume. Hitting a muscle three times per week is the optimal frequency for a natural trainee (with a low volume to compensate for the increase in frequency). Train six days a week, doing short, low volume workouts hitting half the body each time. That’s the only way to get the optimal frequency without the excessive cortisol release.

The Training Split

The best split, both physically and psychologically, is the push/pull split:

Pulling Muscles

  • Hamstrings
  • Back
  • Biceps

Pushing Muscles

  • Quads
  • Pecs
  • Delts
  • Triceps

Each push or pull workout will have 4 exercises – one per muscle group (two for back since it’s made of many different muscles).

Workout A: Pull Workout

  • Hamstring exercise
  • Lats/back-width exercise
  • Rhomboids/rear delt exercise
  • Biceps exercise

Workout B: Push Workout

  • Quad exercise
  • Pec exercise
  • Delt exercise
  • Triceps exercise

You do three pull workouts and three push workouts three times per week, using different exercise at every workout. While you can use any exercise you want, when possible I like to use 2 multi-joint exercises and 1 isolation exercise.

For example, our first hamstring workout of the week might consist of Romanian deadlifts while the second might consist of lying leg curls. The third hamstring workout of the week – the isolation move – might consist of glute ham raises.

How Many Sets and How Should I Do Them?

You will do two preparation sets for each exercises. These are sets where you get the feeling for the weight and decide what training weight you’ll use for the work set(s). It also gets some blood in the muscle to increase the mind-muscle connection.

These sets are not typical warm-ups. They’re done with weights close to your working set weight, or you can even use the same weight as your work sets but do fewer reps. Basically, your level of effort on these two sets is about 7 out of 10.

Then you’ll do one all-out work set. This will use a special technique/method (explained below) and need to be taken to technical failure (but don’t go to the point where you need to cheat to get the weight up). These special techniques will only be used on the third and last set of each exercise:

1 – Heavy Double Rest/Pause

  • Pick a weight you can do around 4-6 reps with.
  • Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps.
  • Always use the same weight. You only do one set of this special technique/method.

2 – Maximum mTor Activation

Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded stretching are the contraction types that increase mTor activation the most. So with this method you’ll do as follows:

  • Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times.
  • Hold the full stretch position for 2 seconds per rep.
  • Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate. Again, you only do one set of this special technique/method.

3 – 6-8-10 Drop Set

  • Start the set with a weight you can lift for 6 reps.
  • Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight.
  • Drop another 25-40% and perform 10 more reps.
  • Rest as little as possible between the parts of the drop set. Only perform one set of this special technique/method.

The Program

This program is unconventional, at least when compared to most modern-day plans, but how has conventional been working for you so far?

Monday – Workout A1

  1. Romanian Deadlift:  2 sets of 6 and one all-out heavy double rest/pause set
  2. Pronated Lat Pulldown or Pull-Up:  2 sets of 6 and one all-out heavy double rest/pause set
  3. Bent-Over Lateral:  2 sets of 8 and one 6-8-10 drop set
  4. Standing Barbell Curl:  2 sets of 6 and one all-out heavy double rest/pause set

Tuesday – Workout B1

  1. Front Squat:  2 sets of 6 and one all-out heavy double rest/pause set
  2. Bench Press:  2 sets of 6 and one all-out heavy double rest/pause set
  3. Dumbbell Lateral Raise:  2 sets of 6 and one 6-8-10 drop set
  4. Lying Dumbbell Triceps Extension:  2 sets of 6 and one maximum mTor activation set

Wednesday – Workout A2

  1. Lying Leg Curl:  2 sets of 6 and one 6-8-10 drop set
  2. Straight-Arm Pulldown or Dumbbell Pullover:  2 sets of 6 and one maximum mTor activation set
  3. Pronated Chest-Supported Row:  2 sets of 8 and one all-out heavy double rest/pause set
  4. Preacher Curl:  2 sets of 6 and one maximum mTor activation set

Thursday – Workout B2

  1. Leg Extension:  2 sets of 6 and one 6-8-10 drop set
  2. Pec Deck or Cable Crossover:  2 sets of 6 and one maximum mTor activation set
  3. Military Press or Dumbbell Shoulder Press:  2 sets of 6 and one all-out heavy double rest/pause set
  4. Close-Grip Decline Bench Press or Dip:  2 sets of 6 and one all-out heavy double rest/pause set

Friday – Workout A3

  1. Glute Ham Raise or Reverse Hyper:  2 sets of 6 and one maximum mTor activation set
  2. Supinated Lat Pulldown:  2 sets of 6 and one 6-8-10 drop set
  3. Neutral-Grip Cable Seated Row:  2 sets of 6 and one maximum mTor activation set
  4. Dumbbell Hammer Curl:  2 sets of 6 and one 6-8-10 drop set

Saturday – Workout B3

  1. Hack Squat Machine or Leg Press:  2 sets of 6 and one maximum mTor activation set
  2. Incline Bench Press or Incline Dumbbell Press:  2 sets of 6 and one 6-8-10 drop set
  3. Dumbbell Front Raise on Incline Bench:  2 sets of 6 and one maximum mTor activation set
  4. Rope Triceps Extension:  2 sets of 6 and one 6-8-10 drop set



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Experienced Admin/Trainer/Data Analyst/Consultant

Passionate and motivated Admin / Salesforce & Sales Trainer with 7 years’ experience directing complex sales processes and North American Sales team members all while providing value-based analysis and forecasts that drive decisions for leading enterprises.

PROFESSIONAL EXPERIENCE Consultant – Training Lead | Simplus, Sandy, UT    (Remote)                           Oct 2017 – Current 

Develop training materials and curriculum for our clients.

  • Conduct discovery interviews with all personas involved in the project to ensure appropriate knowledge transfer.
  • Work with a team of developers, Project Managers, and Change Management practitioners to ensure successful engagements and create pull through revenue opportunities.
  • Collaborate with internal resources to create marketing materials to include blogs and webinars.
  • Salesforce Org Chatter Moderator and Evangelist for internal employees to promote innovation. Consultant – Client Partner | FEUJI, Irving, TX                                                     July 2017 – Sept 2017 

Build and manage sales and marketing teams in startup environment.  Develop training department, mentor intern talent pool, and grow revenues.

  • Provide coaching and mentoring to interns on sales, marketing, training, and general business topics.
  • Developed and nurture leads for the salesforce practice.
  • Provide custom solutions to new and existing salesforce customers to maximize adoption and ROI for their salesforce orgs.
  • Consulting on Pardot, Sales Cloud, Mobile Applications, CPQ & CLM, Data Migrations, Service Cloud,, and many other features and apps used on the platform.
  • Conduct Business Process Reviews and discovery meetings to uncover obstacles and create plans for success. Manager | SECURITAS SECURITY SERVICES, Parsippany, NJ               Nov 2011 – June 2017  

Report directly to COO.  Solely responsible for the CRM implementation, roll out, training, and ongoing administration.  Responsible for providing critical financial information used for informing and driving strategic business, financial and resource allocation decisions by corporate  leadership of this Global Security company with annual sales revenues of $400 Million and over 10,000 employees.

  • Solely responsible for the Salesforce platform, reporting, training, and support for all North American Sales Reps and their Vice Presidents of Sales.  280 Users, resulting in a drop in turnover in the sales rep position from 18% to 3%.
  • Create and maintain Validation Rules, Workflow Rules, Custom reporting for executive team, and Object & App creation. Sales Cloud direct experience. Other clouds experienced in dev orgs and trailhead exercises.  Currently have 322 badges on trailhead.
  • Manage financial calendars, currencies exchange rates, and all data import/export requirements. (via Data Loader)
  • Work collaboratively with senior management team and sales associates to lead the development of performance indicators, key metrics and ad-hoc (budget variance, A/P, headcount, etc.) reports.
  • Continuous review of new features and updates to the CRM to ensure maximum ROI for the company. Sales goals hit in each of the 5 years in this role.
  • Attend dreamforce annually and local world tour events held by
  • Engage and help in the salesforce community as time allows.

National Sales Division Controller | SECURITAS SECURITY SERVICES, Parsippany, NJ             Mar 2007 – Nov 2011

Worked under the direct tutelage and mentorship of the Senior Vice President of Sales & Marketing; tasked with managing P&L accounts (balance ~ $300 million), initiated follow-ups and calls to clients resulting in client retention above 92%.

  • Leveraged proficiency in use of Excel for price analysis and costing and report generation to expedite operations.
  • Prepare pricing for RFP responses including detail breakout of costing factors.
  • Brought the closing rates from 12% to 30% over the 4 years in this role.

Director Audit & Compliance | SECURITAS SECURITY SERVICES, Parsippany, NJ                        Oct 2005 – Mar 2007

  • Promoted from a temporary position to assist in planning, auditing, preparation and coordination of monthly and annual audits to ensure state and federal compliance.
  • Developed Audit program and scorecards for over 20 Branch offices.
  • Prepared reports for senior management to understand areas of concern regarding compliance and presenting solutions for achieving compliance in all aspects of the business.






Bachelor of Arts Economics, University of Maryland  2003

Concentration: Corporate Finance & Economics

Certified Salesforce Administrator,  May 2014

Certification #1867636

Salesforce Certified Sales Cloud Consultant,  June 2017

Certification #17373789

Salesforce Certified Platform App Builder,  July 2017

Certification #17514409

Salesforce Certified Advanced Administrator,  October 2017

Certification #17824413

Salesforce Certified Service Cloud Consultant,  November 2017

Certification #17955411

Salesforce Certified Community Cloud Consultant,  March 2018

Certification #18299047



Current Trailhead Badge Count: 322




Technical Skills: MS-Office (MS Word, Excel, PowerPoint),, Workflows, Validation Rules, Data Migration, and Dataloader


Working on:

Field Service Lightning and CPQ Specialist Certifications

04/10/2017 – Thoughts on Time

Time, one of the most important features of life.  We cannot make more of it and we are all seemingly trying to make the most of it.  This is why Time is our most valuable asset.

So, what are you currently doing with your most valuable asset?

Are you spending 8 plus hours a day working for someone else in a job that is not fulfilling?  Are you watching hours of TV a day?  How are you spending your time?

If you are not spending it wisely now may I suggest that you start.  Find your passion and spend as much time on it as possible.  Read, learn, network, and then most importantly do.  But in order to do much of this, we need someone else to provide their time as well as give up our own.  This time is needed to make new connections or relationships which I believe are the gateways to growth.  And sure, we can all sit and self educate or learn in a vacuum.  But the time it takes to get the knowledge you seek can be drastically shortened, if you seek out an expert to coach you.

  • What is an expert?  Well I heard recently and really like the definition that an expert is someone who is a least one step ahead of you.  They do not have to know it all, but as long as they know more than you do they can offer you more than you could offer yourself alone.

I am sure this is not something new, but I feel we need to constantly be aware of how we spend our time and work towards using it more effectively.  It is easy to keep our heads down and remain in the current flow/pace, but if you want a more rewarding life you need to be willing to work for it.  And of course, this takes time.  If any one reading this ever witnesses me wasting mine please do me the favor and call attention to it.  Get me back on track of using time vs time using me.



04/06/2017 – Thoughts on Perception

Thought exercise time:

  • When did you first hear of the company that you work for?
  • How did you become familiar with this company?
  • What were your initial thoughts, feelings, and what did you associate with the industry in which this company belongs to?

Now think about:

  • What do you want the above to be today for others?
  • What do you want people to think about your industry, your company/business, and what are you doing to steer things in that direction?

Figure out what you want that to be, plan out the how you will get there, and take action…but most importantly know the why!

We all know there are plenty of companies and industries that are not glamorous, but do we think about the why?  I think it is up to every single employee of a business or that work in a certain industry to help market and shift the perception to reality.  To get other businesses or consumers to see that positive change that the company or industry is either trying to make or is successfully achieving in the world.    I believe that changing the hearts and minds will translate to a better understanding and a stronger emotional connection between our businesses and customers and the result will be more trust between the two.  If we keep that trust by honoring and upholding our promises how can we not be successful?

“Be the change you want to see in the world.” – Mahatma Gandhi

04/04/2017 – Thoughts on Goals

There is a lot of information about goals out there.  I personally think you need to take pieces from all the different ideas and sources on goals and achieving them and create what is meaningful to you.  For me, the easiest way to think setting and achieving any goal is as follows:

  • Set the goal – Be realistic, specific, and ensure the goal is achievable.  This takes 3 pieces of the SMART goal setting process and places it in one category.
  • Create the plan – Like chapters of a book, set the milestones you need to hit in the proper order.  Bite sized mini goals make the larger goal appear more achievable.  Be sure to set/schedule the timeline for completing them.
  • Take Action – Now that you have the plan set some achievable deadlines and measure how you do towards completing the milestones or mini goals.

Celebrating milestones along the way is a great way to keep yourself motivated.  Perhaps you set a predetermined award for completing each milestone on your way to the bigger goal.  Another great idea is to get someone in your inner circle to hold you accountable.  Think about having the celebration dependent on the approval of your accountabili-buddy.  It can also be helpful to setup some pain in the event you do not complete the milestones or goal in the scheduled time frame.  I find that if you make your goal known or public you have more reason to achieve.  An important piece that is often over looked is the importance of having fun along the way.  If you make it a miserable experience you will quit or give up.  Have the right mindset on hard work and focus your energy and emotion into winning.  Every time you hear negative self talk stop it in its tracks, refocus on the goal and be certain that you can achieve it.  Good luck on making your dreams come true.


Here is an after the fact bonus on Goals from Jill Konrath – Sales Professional

It‘s time for more straight talk today on goal setting. So let me ask you this: What IS your quota this year? How about your revenue goal? I‘ll bet it hasn’t gone down.

Performance-Based Goals

Can be motivating – if you have the skills to achieve them.

In sales we‘re usually dealing with performance-based goals like, achieving 120% of quota or earning $200,000. Sometimes these types of goals can be extraordinarily motivating – especially if you‘re confident that you have the knowledge and skills to achieve them.

But what if you‘re doing something new? What if these goals were imposed on you from the outside – and you have no say in them? You‘re just expected to achieve them.

Or trigger fear and blame if you’re struggling.

Unfortunately, as I talk about in my new book AGILE SELLING, when you start to realize how tough they‘re going to be to achieve, FEAR rears its ugly head.  It‘s true. We‘ve all felt it – and it can be crippling. Things get even worse if you don‘t understand your why or haven‘t put together a how plan like we talked about in earlier videos.

Let me tell you something else: Research shows that when performance-based goals are your primary drivers – and it‘s clear you‘re falling behind – the natural reaction is to protect your ego. That‘s human. We all do it. After all, your self-worth is tied up in achieving these goals. But blaming the price, stupid customers, bad marketing or lousy products/services doesn‘t change anything, nor does failing to look at your own complicity in these results.

‘Getting Better’ Goals

Instead of performance goals, what you really need are getting better goals – those focused on learning new knowledge, acquiring new skills, mastering changing situations, and increasing your confidence.

Drive continual learning and improvement.

According to psychologist Don VandeWalle, salespeople with a getting better goal orientation actually set higher sales targets, worked harder, planned better and achieved a lot more. Isn‘t that interesting?

Shooting for some far off measure of success – a performance-based goal – actually works against you. But the truth is, sales is an outcome. It happens because of what you do in every single client interaction and how you prepare for them.

So let me ask you this: What do you need to get better at? Think about it. By focusing on this, you‘ll have a much better chance of reaching your goals. sales-improvement

04/03/2017 – Thoughts on Being a Brain Coach

Today I listened to an interview on a podcast with Jim Kwik & Christine Hassler.  The focus of the interview/discussion was around what Jim is known for, Kwik learning.  This includes getting into how to learn, memory, and focus.  I thought it was a good short introduction to these topics and provided enough value that I wanted to share some of it with you.

Jim started in on the importance of how we learn vs the stuff we are taught or supposed to learn.  He provided a framework on the “How”:

  • F.  Forget, Focus, and Flow
    • Forget what you know and come in with a clean slate.  Focus on the topic at hand.  Try to ignore the distractions and be present with the new information and learning.
  • A.  Active
    • Get active in the learning process.  Get involved and take notes.  Approach the new material as if you would need to teach someone else tomorrow or the next day etc.
  • S.  State
    • This is all about being in the correct state of mind.  Set your body/posture in a welcoming and positive way.  Tony Robbins speaks to this all the time and makes a point to share the power of state.  Having the right emotions and feelings about the topic to be learned.
  • T.  Teach
    • I mentioned it above, but this is really a strong point to the process.  Always learn with the intention of teaching others.  Each time you get to teach is another chance you get to learn the material again.  “When I teach I get to learn twice” J. Kwik.

If we can circle back on the Active piece above, I would like to point out Jim’s idea on action.  He made a point about how learning comes through taking action.  You can read and watch video on many subjects, but it is not until you start to take action that the learning really takes hold.

The conversation eventually ends up on the idea of clarity.  He mentions making all decisions from a place of “Heck yes” or “Heck no”.  Certainty perhaps is a better choice of words.  Do not over commit and make sure you feel strongly about the choice you are making.  It is at this point of the interview that he mentions creating a “Do not do List” vs the common and popular to do list.  Ideally, the do not do list should be much longer than the do list.  I never thought about it this way before, but I agree this is a great exercise to think about.  Jim included the idea of not over-committing when he was discussing the not to do list.  This subject leads into the final piece I want to review on this blog, and I will lead into the next paragraph with a quote I believe is from an unknown source.  “Reasons reap results”

We have all heard it many times before, that one of the most important aspects of any decision is knowing the why.  If we want to learn something new we must be clear on why we want to learn.  Jim provides another acronym here to make the point:

  • M.  Motivation
    • Check your motivation level before getting started – know the why!
  • O.  Observation
    • Do not blame.  Ask questions
  • M.  Mechanics
    • these are the tools, tactics, and actions.  Also mentioned this is the easiest part and last for good reason.

Another great quote that came from this interview was from Einstein.  “Imagination is more powerful than knowledge”  This came up when discussing the role of emotion in learning.  Jim states that with emotion-charged learning you create long term memory.  Or as he puts it “Information combined with emotion becomes long term memory.”  I find this to be very true and until I heard Jim say this I was not consciously aware of this relationship between the two.

My final note on this is DO NOT GET DISTRACTED.  If you are interested in these kinds of topics please check out Jim’s podcast, Kwik Brain.  As of this post, there are only 7 episodes.

03/28/2017 – Fear & Taking Action

Fear is defined as being afraid of (someone or something) as likely to be dangerous, painful, or threatening.  Too often we allow fear to freeze us.  To stop us from taking action.  Paralysis by analysis.  I know this happens to me far more than I wish.  I have noticed that even when I, in my heart & mind, know a certain action is a must, the actual act of doing becomes so scary.

It is not easy to overcome this emotion, but it is critical in achieving a goal.  The tips I have recently come across pertaining to fear that have helped me overcome the emotion are:

  • Don’t be afraid of failure.  It is inevitable and the sooner you get comfortable with failure the sooner you will become more courageous with taking the first steps.
  • Stop the self talk and inner dialogue that is self sabotaging, instead focus on what you can control and stop pondering over the what if’s.  Big deal if you fail…at least you know it didn’t work and you can stop wasting time thinking about the what if’s.
  • Write it down and talk about things with someone that can keep you accountable.  Ensure when you are set to take a first step you write it down and have those you trust keep you on track if you start to waver.

I feel that working on these strategies will greatly help anyone overcome these fears.  Sometime fear is a good thing and we should not ignore these feelings and emotions.  Simply ask yourself What am I feeling and why am I feeling it?  If it is not real, let it go.

  • F. False
  • E. Emotions
  • A. Appearing
  • R. Real

03/21/2017 – Finally! Victim of SJW Attack Refuses to Apologize for Remark (Tom Woods repost)

This is all part of Tom Woods email that he sends out daily.  It was so good I had to capture it here.  If you are into this kind of stuff check Tom our directly @

Tom Woods

“The thought controllers came after him, and he had the last laugh.

Colin Moriarty spent 14 years in the video game industry, and he was part of Kinda Funny, a popular YouTube channel. Until this Tweet:


Naturally, the hyenas came after him.

He followed up by noting that his significant other “thinks my blatantly obvious joke is funny. Because not all people are humorless sacks of ****.”

Then the Holy Rite of Shaming and Expiation, learned by heart by all morally superior people, began.

Colleague Greg Miller (who had probably laughed at the Tweet himself) solemnly informed us that his friend had done something Forbidden and Unacceptable.

“Was Colin’s Tweet a joke? Sure, but that doesn’t make it OK.”

Why, everyone knows that men and women never, ever joke about each other.

Continuing with the Sacred Rite, testimonies of anguish and righteous anger began to flood in from across the world of allowable opinion.

This man has helped perpetuate the structures of oppression through his joke. It is time to hear his words of repentance.

Except the offender refused to play his appointed role.

He might have read from the official text. “O sisters and brothers, I have been guilty of wickedness and oppression that fill me with great shame. Henceforth I shall work for justice (and of course pay protection money — I mean, make a coercion-free donation — to whatever group has been the loudest in assassinating my character).”


He threw the liturgical book to the ground and set a match to it.

My kind of guy.

He launched a Patreon campaign to get donations for his future work. It’s already receiving tens of thousands of dollars per month.

If I can get him on the show, I will.

Lesson: never, ever apologize to these evil bastards.” – Tom Woods 3/21/2017

03/13/2017 – Stop Talking & Start Doing

I heard today that only 1% of the population are doers.  The remaining 99% simply talk about it.  We hear someone explain a new idea to us or we read and listen to motivational or self help interviews, podcasts, TED talks etc and get excited, but not excited enough to take real action.  We need to start doing.  We need to become practitioners.  Balance is super critical and we seem to be out of balance.  If you want something you need to get after it.  You need to put in the work, and not just the 8 hour work day we have adopted.  Do the work that others resist and at the vary least you can talk from your experience vs talking about what someone else has done.  For me I need to write things down.  I need to place everything on my calendar so I can set my day on auto-pilot.  If I do not I get distracted or will end up doing things that do not serve me.  For me it is all about the prep.  If I set my week up for success I generally get it.  If I am simply hopeful for a successful week I fail.  It is not a one size fits all approach for sure, but find what works for you and DO it!