HOW TO BUILD MUSCLE AS A NATTY

[@Batair]

45 year old lifetime natty appreciating this!

[@KubaSylvesterCielen]

Great man

[@erikjoh6447]

Husker deg fra fitnessbloggen! Håper alt står bra til 😊

[@thehippydreadfitnessfreak]

I am natty, 51, female, menopausal, mainly plant based, eat eggs. I train 4 times a week Much more intense than most women in my gym. I walk 15,000 steps a day, I eat 2400 cals during week and 2,800 at weekends. Still gaining, 25% body fat and 11 stone 4, can see my top 4 abs, if I go any lower body fat my body don’t like it. I cook fresh mainly too and track etx Sure it’s related to menopause. Been training proper since 2018. Have always had dumbbells but was never consistent. I take time off when My body tells me, I listen to it, it’s hard sometimes as I love training, Still gaining but this is good advice, thanks kuba.

[@kimbe910]

Same here 54 post menopausal.. train hard too

[@tonytraveller7218]

Sound, sensible advice…. As ever…. ‘Write that down”

[@KubaSylvesterCielen]

Yes sir

[@jongrotrian5067]

@@KubaSylvesterCielen “get huge, write that down”

[@sumantsingh3981]

Kubb the info you share is always top notch mate , i really really want your channel to shoot way up man . I hope people find this channel and learn stuff rather than liistening to fitness clowns everywhere.

[@KubaSylvesterCielen]

Thank you

[@mathieujakubczyk9124]

So rare to watch content for natty !!! Thanks a lot for that!!!

[@DDB-91]

Its just just the quality of advice given its the way its given and how its explained so thoroughly but so simply. Theres a reason Kuba has become arguably the best coach in the UK right now.

[@KubaSylvesterCielen]

Thank you sir, I do try

[@charlesflorio2891]

Thank You for the information 💪😊

[@tom.wallis]

Great video, loving the topics recently

[@KubaSylvesterCielen]

Thank you

[@jasoncorrick3058]

Great advice and spot on Kuba 💪

[@SuperArc13]

Great vid, great advice!

[@CannibalShadow]

Gained a subscriber mate 💪🏾

[@KubaSylvesterCielen]

Thank you

[@DB_Muscle]

Sound advice but many people do not understand what training frequency actually is. Example - for myself as natty is training same muscle group every other week but if I take gear I can train same muscle twice a week. I guess the main challenge as a coach is to convince people to listen their body feedback instead of doing training for the sake of training.

[@williamford9564]

I am a natty and I have found over the last couple of years that body parts CAN be trained twice a week effectively as a natural and he alluded to this in the video.. Training 2 days on 1 day off on either a Push Pull Legs split or Upper Body, Upper Body, Legs gets 2/3 of my body parts worked twice a week. On Leg days I alternate between Hamstring and Glute dominant workouts and Quad dominant workouts and sometime calves are trained on an upper body day so that the volume on those days doesn't get too high.

[@KubaSylvesterCielen]

Doesn’t work like this unfortunately

[@ro2635]

Greta video . Thank you

[@martynbroster4098]

Hi Kuba. Great video. What would be your approach to diet for a beginner starting from an orevweight position?

[@KubaSylvesterCielen]

Get lean first

[@martynbroster4098]

@@KubaSylvesterCielen thank you for the reply.

[@theeasywheyout376]

What fruit is the best intra workout thank you !!

[@KubaSylvesterCielen]

None - avoid eating during training

[@garybarker4079]

Why avoid eating ?

[@stu_gibson]

​@@garybarker4079Why do anything during training that distracts from completing your workout? Smash the workout then eat when you're hungrier and your muscles will benefit from the increase in nutrients they need to rebuild and grow.

[@crappygamer4927]

Opinion on intuative eating? Ive trended a 6 lb increase in weight the past 3 months. I just dont want to count cals. Do you think the old school fitness croud counted them??

[@hanskazan7403]

Counting is always the best

[@williamford9564]

"Intuitive eating" means " I am lazy". Did you watch the video? The first thing he said was You Have To Count Calories".

[@KubaSylvesterCielen]

It’s one way to not make progress

[@crappygamer4927]

@@KubaSylvesterCielen gotcha. was just curious is all. thanks man

[@misosakotic1453]

After 5 years of natty lifting,does it have sense to train fullbody,or we need to move further?

[@sammywinchester6261]

Hi Kuba, its been said that as a natty especially with less muscle mass its more benefitial to perform more type of compound free weight excercices rather than isolating?

[@KubaSylvesterCielen]

No you need both

[@Youaresmall666]

Tip number 456: be Short. Being Short is natty tren.

[@RestLess-MinD]

Supeeeerr trueeeee

[@kimbe910]

🎯🎯

[@MultiTsbaby]

Dumb..

[@VaunKing]

Its not

[@79boricuarage]

Wrong

[@gazidogan2202]

natty workout pls

[@gazidogan2202]

"Please make more videos and programs for natural athletes. I don't think the programs you make are suitable for those who do it naturally."

[@louiswatts341]

natty workout ? the training is the same natty or not 😂

[@scottend5239]

As above said; it’s the same. Just train fucking hard

[@duncanvanjole]

his posted training splits are suitable for natural athletes

[@KubaSylvesterCielen]

Same workouts as I already posted 😊 just because your natty doesn’t mean you train like a natty

[@nattybeast9854]

How much protein do you recommend for natty ?

[@damianste1259]

Thank You

[@KubaSylvesterCielen]

Your welcome

[@kevinbalella9496]

I've heard a lot about where to place cardio in routines. Should it be before or after the workout or hours away from the workout itself? Or does it need a whole day just for cardio and maybe adding abs to it?

[@gymbrochad]

At least 6 hrs away from the workout, if it's impossible for you you can do it after a workout. And yes, you can do cardio on lifting rest days (and ideally this is the right way to do it).

[@williamford9564]

Cardio should NEVER be done just before training. A short 5 minute walk on a treadmill to get the blood working is fine, but anything the least intense will burn glycogen stores and reduce the effect of training. If you training in the afternoon or evening, moderate or intense cardio is OK first thing in the morning as it is hours away from the workout.

[@KubaSylvesterCielen]

Cardio away from training if your goal is getting big or staying big

[@jamesgoodwin5360]

How many working sets per week per muscle would recommend especially for a natty ??

[@craigchkw]

Whatever you can recover from surely. There isn’t a magic number

[@dt937]

Do you belive in minicuts? If so how often and for what duration would you recommend them?

[@KubaSylvesterCielen]

If they are needed yes , length is dictated by body fat levels - only do them if needed

[@ew-zd1th]

Whats about muscles which get sore very quickly, for example i just can barrly do 8 sets harms. Per week (every 3 4 day 4sets). And my calfes get sore 5days from 2 to 3 sets. Can it make sense lower the frequency for this muscle and keep the weekly volume the same or maybe able to get someore sets?

[@Pablo-ns5zk]

The cause of the soreness is the stretch

[@grahamherron6616]

How many extra calories do you need if you work in construction? Am a bricklayer so am moving and picking stuff up all day so am guessing a need extra calories to gain muscle

[@KubaSylvesterCielen]

Impossible to give an actual answer, you need to be in a surplus and gaining weight so this could be 3000 or 5000 calories

[@stuartscott1679]

Tracking your calories and steps and being consistent with meals is key when you're working in construction. It's all about finding what works for you. I'm in construction. it's the same for me .

[@Youaresmall666]

I work in a hospital 12 hours shifts and get 20,000 steps. I had to add extra rice to my meals till my scale moved up. Took me month or so. Once you work out your calories you only have to eat all the food which is the hard bit lol

[@janpetira5130]

Only way is to experiment with it. Set a calorie goal, track it and watch your weight over a span of atleast 2 weeks. It´s gonna take time.

[@craiglyall4632]

Reality is very few put the effort in required in fact i barely see people breaking a sweat. Hammer it and get out bodypart once a week

[@JoeBonnie77]

Do you still need to be in a calorie surplus if you're 15% body fat?

[@KubaSylvesterCielen]

Probably need to get lean first

[@felipesommerhauzer1203]

@@KubaSylvesterCielen How much lean my bf first? 12% 10%?

[@glennvanzundert2309]

A good trainings split for a natty who trains 3 days a week on Mo, Thu & Fri?

[@didjdjdd8898]

Upper lower upper?

[@rbn_3741]

PPL

[@Liamgane2]

Arnold split. Chest back , shoulders arms , legs .

[@KubaSylvesterCielen]

The same as you would for anyone else Push pull legs for 3x per week

[@glennvanzundert2309]

@@KubaSylvesterCielen but then you only train each muscle group once a week?

[@gazidogan2202]

high incline press for shoulder or chest ?

[@KubaSylvesterCielen]

Both

[@ew-zd1th]

How exacly did i know that i am recovered? Just doms and feeling awake?

[@KubaSylvesterCielen]

Watch my videos on recovery

[@Weltschmerz14]

What about us non-nattys

[@KubaSylvesterCielen]

Same principle it is called assistance for a reason it assists doesn’t do anything else 😂

[@andrewtaylor4138]

Fantastic video as per Kuba! In regards to a maintenance phase, what’s your view on holding a peak off season bw for an extended period of time? E.g 4 months plus if training progressions are still a regular occurrence? Thanks man!

[@KubaSylvesterCielen]

It depends - only good to do if lean and sensitive, if fat you’ll actually regress during that phase

[@Shauntomac]

@@KubaSylvesterCielen why would you want to maintain for periods being lean and not lean bulk?

[@Si_digs]

Great tips kuba,After hitting a sticking point in my training, i started trying up down splits , wow My. Sessions came alive plus I added more muscle , 👊🏽😎❤.

[@KubaSylvesterCielen]

Smash it - I made a videos on training splits too

[@michaellee4718]

Whats you opinion on testosterone boosters, do they work, if so which are best to take. NATURAL ONES.

[@keekz5186]

Tongkat Ali

[@KubaSylvesterCielen]

Some work some don’t buddy

[@Dejwik]

Hola❤

[@AndreiFitnessCoach]

🎉🎉🎉

[@cybex121]

🙌🙌🙌🙌

[@KubaSylvesterCielen]

🤛🏽

[@Metamorphfitness-cj8wn]

Tips on how to be natty but aint natty 🤔🫥

[@anglistalukazzz]

Natty is a 4 letter word!😂

[@KubaSylvesterCielen]

Well yeah 😅

[@stratocaster1986able]

Stay Natty Kuba

[@MEAT-BASED-VEGAN]

SO YOU CLAIM NATTY? HE HE HE HE HE

[@agnidas5816]

all bullshit. the main thing is lifestyle like diet,sleep, sunshine., etc.. Then your hormone levels go up. You cannot gain more muscle than you have hormones for. That's why guys on bigger doses are bigger. It is the same for natties. Eat a gym bro diet and you will be small forever. It's incredibly destructive. And your training parameters and activity levels will automatically be adjusted according to your hormone levels. The way to beat plateaus as a natty is to improve your nutrition. But y'all are too close minded to even consider that you eat wrong. The idea of most of the industry being wrong is too horrific to fathom for people. That they are being advertised something which destroys their endocrine system and gives them cancer is too much to handle.

[@KubaSylvesterCielen]

@@agnidas5816 aprils fools has passed a while ago mate think you got dates wrong 🤣

[@fuegogrande4133]

Lets be honest... this video has nothing to do with being natty.

[@Zoltar1811]

You can’t take natty advice off someone who ain’t natty 🤔 simple

[@stedros]

Agree. If it worked for him he would’ve stayed natty. Obviously wasn’t happy with his gains so jumped on the hormones 🤷🏽

[@sumantsingh3981]

​@@stedrosdo you understand different people have different goals ?

[@AstonStephen]

It did work for him... The gear just pushes to him another level in terms of what's possible developmentaly because he's a professional bodybuilder... The fundamentals stay the same whoever you are ​@@stedros

[@stedros]

@@sumantsingh3981 yep. Just don’t think anyone should be giving natty advice unless they’ve trained naturally into their 40s at least 🤷🏽

[@DennisWewes]

@@stedrosHe is a pro bodybuilder. Of course he is taking steroids. Doesn’t mean he didn’t like his natty physique. It’s just a matter of his goal. + I am pretty sure he’s got natty clients so he definitely knows what works

[@rsiksUser]

Dude isn’t even natty...is this a joke?

[@KubaSylvesterCielen]

I have coaches literally 100s of natties lol