All posts by Body Building Guide

Natural Bodybuilding – The Appeal & Advantages of True Natural Bodybuilding

That natural bodybuilding has to be defined as the practice of body building without accessories like drugs or supplements is itself sad testimony to the state of current practice.

Ambitious body builders in search of that perfect physique and six pack abs have gone overboard in their willingness to dope and drug themselves to achieve bigger muscles.

Natural bodybuilding
Natural bodybuilding means developing your muscles without relying on performance enhancing drugs or food supplements. It involves exercise and nutrition, without injecting muscles with precursors of muscle development or boosting hormone levels through androgenic steroid administration.

Now, there is a subtle distinction that needs to be made. Some bodybuilders start out “natural” and then hit a plateau. When greater exertions don’t seem to make any significant impact on their appearance, most are tempted to enhance their body building progress by artificial aids. This is not natural bodybuilding. Even if you use such enhancements temporarily, you disqualify as a natural body builder.

So what are the tools in trade of the natural body building acolyte?

There are only two:

  • Natural bodybuilding workouts
  • Natural bodybuilding diets

Let’s talk about this in greater detail. Any discussion about natural body building methods must touch upon training routines, exercise equipment, nutrition and permissible supplements, as well as touch upon related areas like how to lose body fat and the dangers of doping and injury.

No one can comprehensively cover the entire topic of non-chemical bodybuilding in a single report or article, so this is not a pretence at being the ultimate guide to this kind of body building. Think about it as an introduction to what is becoming a rare and vanishing art form… the devotion to developing muscles without artificial aids or unhealthy enhancements.

Why Natural Body Building?

Natural bodybuilding workouts

Building your physique through natural means is surprisingly simple. Many beginners are lured into trying out supplements or steroids because they believe those are unavoidable to build a great body. Nothing could be further from the truth.

It is true that bodybuilding through natural means requires discipline, determination and persistence of a high order. But those factors apply even when you shoot yourself full of steroids or guzzle down liters of bodybuilding supplements.

So don’t get carried away by the myths and hype. You can achieve your dream body just by proper exercise and nutrition. The best part of taking this route is that it is healthier, longer lasting and has no side effects at all, either in the short term or later in life.

So Why Is All Body Building NOT Natural?

Let’s face reality.

Bodybuilding, especially as a sport, has grown incredibly competitive. Not only is there fame and glory to be won by looking sensationally built, but there is plenty of money to be earned through contests and prizes. Whenever such a lucrative combination of cash and pride is at stake, there is going to be strong temptation to push the envelope and use means fair or not to win.

The natural style of bodybuilding shuns, on principle, things like hormonal injections of testosterone, anabolic steroids, human growth hormone and insulin, all of which can speed up muscle growth. While natural bodybuilders also want to develop muscles, they rely on natural methods to do it more gradually.

The sad thing is that most recreational bodybuilders who turn to performance enhancers for rapid results are unaware of the serious long term side effects and dangers of using them. Chronic ailments like diabetes, osteoporosis, muscle breakdown, kidney damage and worse can result from this abuse. These “chemical bodybuilders” are accepting short term gains at the cost of long term pain.

Natural bodybuilding routines

Natural Bodybuilding Workouts

Natural body building workouts are essentially the same as those for building muscle under any other program. The typical weekly routine will involve a 5 day regimen with 2 rest days.

The natural bodybuilding workouts will focus on exercising the chest, abdomin and forearm muscles on one day, the shoulders, triceps and trapezius on the second, the upper and middle back along with biceps on the third day and hamstrings, lower back muscles and calves on the fourth. The last day is spent training quadriceps and thigh muscles.

What matters in natural body building workouts is the sequence of workouts and rest periods. The frequency is most important. Each muscle must be given time to recover from the training before you stimulate it to grow more.

Natural Bodybuilding Diets

Nutrition is a crucial element of natural body building routines. A good natural bodybuilding diet can be the caloric and nutritive equivalent of 3 big protein shakes every day.

You need a total calorie count that is appropriate for your weight. The good news is that you won’t need as many as those who take steroids because your body won’t waste much of your intake in unnecessary heat and wasteful expenditure.

Natural body building diets ensure adequate water intake, at least 1 gram per kilogram weight of protein, and plenty of carbohydrates to replenish glycogen stores in muscles. Fat intake should be restricted and you cannot take saturated fats at all. Vitamins and minerals round off the healthy bodybuilding diet and protein shakes can be great natural bodybuilding supplements to enhance muscle growth.

By following natural bodybuilding routines and ensuring the right caloric intake, you’ll be amazed at how effectively you can build muscles and develop six pack abs without recourse to unhealthy or harmful practices to enhance bodybuilding.

A good natural muscle gaining program will be developed around this critical element of bodybuilding success. Jason Ferruggia’s Renegade Strength Club helps hundreds of body builders gain muscle fast.

The information is nicely presented, organized into a logical and structured program to follow over 12 weeks. You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site

Bodybuilding Diets – How To Plan The Perfect Bodybuilding Diet

The second most important part of bodybuilding is eating the correct bodybuilding diet. The first, of course, is working out. Here are a few tips that will help you eat right.

6 Main Rules To Follow In Your Bodybuilding Diet Plan

Bodybuilding Diet

1. Six Meals A Day:

Eat six meals a day at 2 to 3 hour intervals. This way your blood sugar is maintained at a steady level,without sudden surges of energy. Your metabolism also remains steady promoting muscle growth. If you miss a meal do not try to make it up at the next one.

2. Include Lean Proteins:

Lean proteins are essential muscle building foods. Include white meats like chicken and fish, low fat dairy products and lean beef in your daily diet. If you are vegetarian or vegan, then soy products and legumes (like beans) are good substitutes for meat.

3. Say NO To Processed Foods:

An important part of following your bodybuilding diet plan is to eat healthy and nutritious food. This means refusing to eat anything that comes in a box or a carton. Most processed foods have all the nutrients leached out of them, leaving behind harmful empty calories and saturated fats.

4. Water, Water, Water:

Drink plenty of water while working out to stay hydrated . In a day, drink at least 2 liters of water. Avoid soft drinks and alcohol as far as possible. Soft drinks loaded with sugar find their way to your waistline as fat, not muscle. They also mess up your body’s defense system.

5. Plan Your Carbs:

Every bodybuilder following a diet plan needs to know that there are two types of carbs – starchy and non-starchy. Starchy carbs are digested fast and cause a sudden spike in blood sugar levels. These are carbs found in bread, rice and pasta.

Non-Starchy carbs are absorbed slowly and raise blood sugar gradually.They are found in fruits and vegetables which are richer in fiber. A good bodybuilding diet plan will include adequate quantities of both. When you eat is often more important than how much you eat. Starchy carbs must be eaten only just before and just after working out. For all other meals, non-starchy carbs are a better option.

6. Salt And Sugar:

Reduce salt intake as much as possible. Avoid sugar like poison! If you need sweeteners, try using healthier alternatives such as stevia or artificial sweeteners.

Muscle Building Foods

Muscle Building Foods

Here are some examples of muscle building foods.

* Starches: Brown rice, yams, potatoes,sweet potatoes, cereals, oats, pastas, bread

* Protein: Protein powders, egg white, white meat, greek yogurt, fish, whole grain, lean beef, soy products, legumes

* Fruits and vegetables: Tropical fruits, berries, citrus fruits, bananas,green leafy vegetables, beans, squashes, pumpkins , asparagus, cauliflower, broccoli

* Oils: Flaxseed, canola oil, avocados, cheese, nuts, coconut oil

Top Bodybuilding foods

Here are some of the best types of bodybuilding foods to include in your daily intake:

1.Egg Whites:

Just as clothes make the man, egg whites make the body builder. Egg whites are the richest and cheapest source of protein available to bodybuilders. Egg whites provide your body with all the essential proteins it needs and help with muscle growth. An egg white omelet for breakfast can power the rest of your day.


Salmon is second only to egg whites as far as body building nutrition is concerned. It contains plenty of proteins and has the added benefit of providing unsaturated fats. Many bodybuilders are deficient in fats as they follow low-fat bodybuilding diet plans. Salmon is a good way to overcome this deficiency through its high omega 3 fatty acid content.

Top Bodybuilding Foods


Every bodybuilder needs chicken in his diet. Chicken is very high in protein and has a negligible amount of fat making it the perfect muscle building food.

4.Sweet Potato:

Contrary to popular belief, muscles don’t grow on proteins alone . Carbohydrates are just as essential for bodybuilding nutrition. Sweet potatoes are an excellent source of tasty carbohydrates. They can be eaten as both sweet and savoury dishes. Select small and firm sweet potatoes for the best flavor.

5. Flaxseed or Flaxseed oil:

Flaxseed is a good source of healthy fat. Try incorporating it into every meal. If you are trying to lose fat, flaxseed or flaxseed oil is a must in every meal. It tricks your body into thinking that there is a surplus of fat, and your body starts releasing its own fat stores. Natural flaxseed is better than flaxseed oil capsules and is available in most super markets.

6. Vegetables and Fruits:

Asparagus, spinach, broccoli, beans, berries, citrus fruits and tropical fruits are all essential for a bodybuilder. These fruits and veggies pack all the vitamins and minerals your body may need. They provide balance to a diet of primarily proteins and carbohydrates. Try incorporating 2-5 servings of fruits and vegetables in your daily meals.

A good muscle gaining program will be developed around this critical element of bodybuilding success. From the reviews and testimonials of happy users, it is obvious that Jason Ferruggia’s Renegade Strength Club helps build muscles fast.

The information is nicely presented, organized into a logical and structured program to follow over 12 weeks, and simple enough for anyone to follow. You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site

How To Gain Muscle Mass & Burn Fat Fast

Eating the right kind of food and in adequate quantity is essential to gain muscle mass and burn fat fast. Just stuffing yourself with food won’t help you put on muscle mass, though you’ll gain weight from adding undesirable fat.

Let’s talk about how to gain muscle mass and burn fat fast by eating some of the right foods to build muscle.

Egg and Chicken

Egg white for protein is ideal to gain muscle. With a 60:1 ratio of protein to fat, this can add the right ingredients to your daily calorie intake without adding an ounce of extra fat to your belly. Egg protein is also easy digested and assimilated into your body, adding bulk to your muscles when combined with an exercise program.

Lean meat from chicken is another excellent source of muscle building protein. Chicken breasts as a part of your daily intake is a good choice when you plan to build muscle rapidly. Chicken is easily available, low in fat content, and also has minerals and vitamins in sufficient quantity.

If you’re looking to gain muscle mass and burn fat, then you should make egg and chicken a stape of your bodybuilding diet.

Fish and Red Meat

Another good source for dietary protein is fish. However there is a drawback. Fish is rich in fat, and therefore must be consumed in moderation. But in contrast to the typically recommended muscle building foods which are not oily, fish is an exception which must be added to any serious body builder’s diet.

There are many different kinds of fish to choose from. To gain muscle mass and burn fat, the best option is fresh water fish like salmon, trout or tuna.

Lean red meat can also help beef up your body with muscles. Adding red meat can pack a punch with your dietary needs, also providing your body with essential minerals like iron and zinc which are very important for gaining muscle fast.

Carbs and Water

Proteins are the building blocks of muscle. But you cannot thrive on a diet of pure protein. The intake must be mixed with carbohydrates in sufficient quantity. Slow burning carbs such as oats or sweet potatoes are good choices to include in meals if you’re looking to gain muscle mass and burn fat.

Eating carbohydrates before a workout session can provide your body with necessary calories for the physical exertion.

Water is another essential when it comes to building muscle. Adequate hydration is critical to build muscle mass during exercise. Water transports nutrients in your diet to the various organs in the body which consume it for generating energy.

Adding a whey protein drink to the overall intake can provide both water and protein which helps you gain muscle mass and burn fat.

None of these items works in isolation. The balance between all important ingredients is crucial for a good muscle building program.

For more ideas about how to gain muscle mass and burn fat fast, check out this excellent website with plenty of valuable information on muscle building.

Even The Skinny Gain Muscle With This Approach

Can anyone skinny gain muscle and grow strong, big and ripped? Intuitively, it seems that hard gainers or ectomorphs are doomed to looking weak and frail. But there are many bodybuilding programs and secrets that can help even someone very skinny gain muscle in a meaningful and sustainable way.

There are different routines, solutions, and even formulas in getting six pack abs. This causes many beginner bodybuilders to end up confused as to which program to follow.

Every now and then new exercises or diet recipes emerge. This usually disrupts the old routine that a person has been following and he commonly stops and then tries another one. Sadly, it all seems to be a never ending cycle. If you allow yourself to get tied up in this kind of cycle you will certainly never find the best way to get your desired results.

What Personal Trainers Say

As you get the chance to come across personal trainers, you are likely to be under the impression that they know what they are doing. They say their fitness programs are truly effective and by simply religiously following them you will end up fit and perfect.

The truth is that they don’t know everything. They might know some short cuts or tips but their real intention is often to get money out of their services. It’s true that some of them can help even the skinny gain muscle, but most cannot.

If you have been really dying to get the best abs all your life, you should do your own research and then discover a number of exercises along with the diet plans that the best known top experts generously share to the interested bodybuilding enthusiasts.

Programs like Jason Ferruggia’s Renegade Strength Club, Mike Westerdal’s Critical Bench and Craig Ballantyne’s Turbulence Training are among the best and most effective ones you can follow.

You can Trust the Online Websites

There are several online websites for the skinny gain muscle types that actually give you a ready made guideline on how to get the perfect abs.

Many true bodybuilding and physical training experts are happy to provide a list of the myriad of workouts and diet regimens that are sure to improve your muscles. Of course, it will entail hard work and patience on your part but sooner or later, you can always expect a better outcome. Only time can tell when you will finally achieve results – and trainers know that many bodybuilders will seek out their services to help ensure that they stick with a program anyway.

Athletes, models, and celebrities have made their own moves. They have found the right way of building a muscular physique and gaining six pack abs. Some of them have packaged their system into a program you can learn for a price.

Other Important Reminders

A firm belly, strong muscles and healthy body is what millions of people want, especially the skinny gain muscle dreamers. To achieve the dream, you need a strict discipline on your part. Another main reason that prompts people to work harder for a flatter tummy is because they want to look good and feel good. While researching for the facts may be really easy, the thing is that building muscles takes time. You can’t achieve meaningful results in a wink of an eye.

You must be motivated by the right reasons. You should also understand that not all body structures are the same. The shape of the body is in itself influenced by your genes. There are those who are simply genetically gifted while others are not.

So, can the skinny gain muscle really?

Overall, to get six pack abs your body fat which has to be trimmed and other muscle groups trained properly. The secret to achieving it is by means of having a game plan which you should rigorously follow for as long as it takes to see results.

Renegade Strength Club Review

A Close Look At Jason Ferruggia’s Muscle Building Program

Click here to join Renegade Strength Club now*

Are you looking to build muscle?

Let’s take a look at the best way to do it safely – and build your physique, gain weight, add muscle mass and look strong.

One of the most popular goals is to gain muscle.

Millions dream of building lean muscle naturally, but are worried about the harmful effects of dangerous bodybuilding supplements, steroids and banned or untested drugs used for bulking up. What they want is a simple, safe way to gain weight and build muscle.

So, How To Gain Muscle?

There are just 2 “secrets” to gain muscle safely and surely…

  • Nutrition and
  • exercise

Effective bodybuilding workouts include lifting weights and following exercise programs that stimulate muscle growth and improve strength by placing the ideal amount of strain on specific muscle groups. For this, you should know about the correct type of exercise and supplement this by eating carefully chosen foods.

Not everyone succeeds at muscle building right away. You’ve probably tried and failed a few times. And this leads to wondering whether there are “Renegade Strength Club” nobody’s telling you about, tips that only world class athletes and bodybuilders have heard about.

That’s poppycock! Most of these “secrets” are really scientific, logical and experimentally tested techniques, such as the ones explained in detail by Jason Ferruggia in Renegade Strength Club.

Click here to learn about Renegade Strength Club now*
As with any other muscle building program, you should learn all about the program itself before deciding to get it. So this Renegade Strength Club review will give you the information you need to make a choice.

Who Is The Coach Behind Renegade Strength Club?

Renegade Strength Club Reviews - Jason Ferruggia Jason Ferruggia, a well-known and popular fitness advisor and coach, is sharing his proven bodybuilding tips and advice in an exclusive membership site called “Renegade Strength Club”

You’ll get unlimited access to a collection of exercises and effective bodybuilding workouts that are designed to help anyone (even an ectomorph or ‘hard gainer’) to bulk up with muscle gain.

In this Renegade Strength Club review, we’ll analyze this program and take a critical look at all the methods of gaining muscle through improved nutrition and resistance training that Jason Ferruggia teaches. The program is founded on seven anabolic factors to assist muscle growth, and depends mainly on 4 big groups of effective bodybuilding workouts to accelerate muscle gain.

What’s Inside RSC?

“Renegade Strength Club” has a wealth of bodybuilding information, including:

  • specific bodybuilding workouts
  • customized programs for skinny folks
  • eating guides to maximize carb cycling and cut fat

Renegade Strength Club – Here’s What It’s About

Ectomorphs or ‘hard gainers’ who have failed at earlier efforts to gain muscle and develop their physique will find much to cheer about in RSC. These individuals who find it hard to gain weight or add muscle must adopt a different approach than the rest for whom just about any bodybuilding program works.

Hard gainers fail with conventional bodybuilding workouts because of their body’s constitution, and all they end up doing is adding some weak flesh that quickly disappears once they stop exercising. Worse, the workout regimens they follow often lead to serious injuries and damage.

A Concept Called Progressive Overload

Renegade Strength Club reviewed The Renegade Strength Club advantage comes from a principle known as “Progressive Overload”. What this means is that exercises progress gradually in the number of reps (repetitions) you do for each exercise, as well as the load or weight you lift.

If you look at how most bodybuilders visiting the gym behave, they hardly ever make a detailed plan for how they intend to gain weight and build muscle. Instead, they just do random exercises without setting any targets or even following a specific exercise plan.

But when you just get to the gym and start lifting, and keep going until you tire out, all you’ll do is burn off calories and wear yourself out. You might even hurt yourself or throw out your back.

That’s when you’re tempted to give up. Your body’s sore. You don’t see any change. And it’s hard to motivate yourself to keep going.

Without a system and a strategy, your bodybuilding efforts are doomed to fail.

Progressive overload helps in this situation. It prescribes an orderly workout routine that makes sure that you push your muscles to their limit without going beyond it… so you’ll force them to grow and become stronger.

Then, when you increase the load and stress on them again in the next step, they will be able to take it on – and become even bigger and stronger by increased weights and reps.

Try out Renegade Strength Club now – Click here *

How Important Is Cycling?

No, I don’t mean getting on a bicycle and riding for exercise. Cycling is another concept that’s at the core of Renegade Strength Club and involves taking a break to lift lesser weights for sometime which gives your muscles time to recover and regain strength.

This system is also known as “de-loading” and has its foundation based on medical research. Cycling can help you put on muscle mass without getting hurt. If you exercise to the point that your muscle cells get damaged, then the cells get inflamed and even die, resulting in healing by scarring. This tissue becomes weak and flabby, resulting in weaker muscles. And if you get badly injured, you won’t be able to work out.

Cycling avoids this happening, so that your muscle gain pathway is smooth and steady.

Motivation Matters

No Renegade Strength Club review will be complete without a look at the motivational component of training.

It’s obvious that for any program to succeed, you must stick with it for long enough. But it’s often difficult for people, especially hard gainers, to be patient until they see results.

Renegade Strength Club is tailored to avoid dropouts. It is only 12 weeks long, and simple to follow. You won’t experience any pain, discomfort or injury. And the best part is that early results encourage you to keep on exercising.

This rapid and sustained progress is no accident. The bodybuilding workouts are especially designed to achieve this end.

Train Just Enough

Renegade Strength Club reviews
Get this Renegade Strength Club training today*

It’s unavoidable in any muscle gaining program that you will exercise regularly. In Renegade Strength Club reviews, you’ll learn that each muscle group is exercised 2 times every week. But the unique feature is that instead of blindly loading your body with plenty of exercise, the MGS program thrives on low volume exercise with heavier weights.

That’s what truly builds muscle mass.

Bench presses, lifts and squats promote muscle growth. Aerobic exercise and multiple reps of lighter exercise isn’t quite as effective at adding bulk. And with only two workouts every week, you leave enough time for your muscles to recover from the stress, which encourages growth and strength gain.

(See how, throughout this Renegade Strength Club review, the emphasis is on how the program helps gain muscle and strength? That’s the biggest strength of RSC)

Eating Right For Bodybuilding

In any Renegade Strength Club review you’ll see glowing praise about how much attention is paid to eating right for building muscle. By having a specialist in exercise nutrition to guide you, you’ll find it easy to eat the right amount of calories and protein that ensures your body has enough energy and building blocks for muscle growth.

Among other things, you get advice about:

  • what to eat more of
  • how to consume the required calories
  • when to eat for best results
  • foods to avoid and the reasons why

And Then, There Are Surprises

You’ll be shocked at some of the advice you’ll get in Renegade Strength Club – because Jason Ferruggia is a contrarian in some ways. One example is how there are no cardio exercises at all on the recommended list of effective bodybuilding workouts.

Jason also explains why sprinting helps build muscle – and as you read his reasoned analysis, you’ll start seeing why other programs didn’t work quite as well as you hoped for… and will appreciate the Renegade Strength Club approach.

My Renegade Strength Club Review

Renegade Strength Club Review
Click here to join Renegade Strength Club now*

Jason Ferruggia’s bodybuilding program is designed to help ‘hard gainers’ or ectomorphs achieve a ripped, muscular physique, and the effective bodybuilding workouts are designed for skinny guys who desire a rugged, muscular look.

If you want to gain weight, add muscle and appear strong and jacked, then this is the program for you!

Most Renegade Strength Club reviews emphasize the helpful bonuses and extras included in the package like:

  • a booklet on Maximum Mass in Time
  • Meal plans that help you build muscle
  • A convenient quick meals manual
  • Muscle building exercises database
  • Private access to trainers for Q&A

All in all, this Renegade Strength Club review has been solidly positive. But there’s a minor shortcoming, which is the exercises are all presented in the form of “text and diagrams”.

It’s hard for a beginner to understand complex lifts from just photos and images. Video tutorials are helpful in gaining correct form and avoiding injury. Including this component might have been more helpful, though there’s an excellent complementary forum where you can ask questions of experts.

Speaking broadly, there’s no question that Renegade Strength Club delivers on the promise of helping you bulk up with muscle gain rapidly and reliably. Everything in the program is packaged and presented nicely, in a convenient manner that makes it easy to follow and embrace.

In 12 weeks, if you follow the guide, you’ll have a better physique and improved muscle mass – no question about it!

The Renegade Strength Club program comes highly recommended. For the asking price, it’s a great deal.

Click here to see Renegade Strength Club

What Do You Get In The Package?

The Renegade Strength Club course has bodybuilding workout routines, a diet manual, and whatever more you need to build more muscle. You get:

  • Module 1 – Training Manual
    The core training component ebook which reveals Renegade Strength Club to launch your training.
  • Module 2 – Workout Logs
    Print them out to easily record your progress. Having them handy will help you find 45 minutes 3 times/week to do the exercises.
  • Module 3 – Nutrition Guides
    An itemized list with the details of calories required, and which meals provide them.
  • Module 4 – 10 Minute Recipe Guide
    A collection of easy-to-prepare recipes that will keep you eating healthy as you build muscle.

Try Renegade Strength Club for yourself from the official website.