Naturally Enhanced

[самолёт]

Hi guys,


I’m currently doing mostly bodyweight exercises because the gym are closed BUT I’ve just discovered on the internet Alexander Leonidas, and his program “Naturally Enhanced” (415 pages).

Well it’s interesting but very different from the traditional split routines, the guy advocates only 2 full body a week, one intensity day and one volume day, each of them followed on the next day by aka “mini workout” based on banded work, stretching, neck training and for those with great recovery capacities GPP.
Very close to what I think is good for.natty !?

Emphasis on the upper body,neck, traps, shoulders and arms.

I’ve been looking for reviews on internet but nothing, well I barely believe the guy is natural (1m65 / 80kg, moreover i ve read the article on the site...) but I think there is some good things to keep of is work (concurrent periodization, 2 full body a week, upper body emphasis…) what do you think ,

have you ever tried ? would you recommend / use it ?

below, 1 week routine example :

WEEK 1
Intensity Day
Overhead Press 1RM or 3x1@90%
Close Grip Bench Press 3x5
Miniband Face Pull 3x33
Conventional Deadlift 1RM or 3x1@90%
Power Shrug 5x5
Plate Pinch 3x15-30s
Reverse Hyper 3x10
Standing Cable Crunch 3x10


Volume Day
Overhead Press 3x8-12
Z Press from Chest 5x5
Incline Dumbbell Extension 3x12-15
Rope Pushdown 3x33
Rope Face Pull 3x20
Below the Knee Rack Pull 4-5x4-6
Power Shrug 5x20
Standing Dumbbell Shrug 3x8-12
Wide Grip Lat Pulldown 3x8-12
Hammer Curl 3x10
Plate Pinch 3x30-60s
Reverse Hyper 3x20
Standing Cable Crunch 3x20

[khrazz]

Hi guys,


I’m currently doing mostly bodyweight exercises because the gym are closed BUT I’ve just discovered on the internet Alexander Leonidas, and his program “Naturally Enhanced” (415 pages).

Well it’s interesting but very different from the traditional split routines, the guy advocates only 2 full body a week, one intensity day and one volume day, each of them followed on the next day by aka “mini workout” based on banded work, stretching, neck training and for those with great recovery capacities GPP.
Very close to what I think is good for.natty !?

Emphasis on the upper body,neck, traps, shoulders and arms.

I’ve been looking for reviews on internet but nothing, well I barely believe the guy is natural (1m65 / 80kg, moreover i ve read the article on the site...) but I think there is some good things to keep of is work (concurrent periodization, 2 full body a week, upper body emphasis…) what do you think ,

have you ever tried ? would you recommend / use it ?

below, 1 week routine example :

WEEK 1
Intensity Day
Overhead Press 1RM or 3x1@90%
Close Grip Bench Press 3x5
Miniband Face Pull 3x33
Conventional Deadlift 1RM or 3x1@90%
Power Shrug 5x5
Plate Pinch 3x15-30s
Reverse Hyper 3x10
Standing Cable Crunch 3x10


Volume Day
Overhead Press 3x8-12
Z Press from Chest 5x5
Incline Dumbbell Extension 3x12-15
Rope Pushdown 3x33
Rope Face Pull 3x20
Below the Knee Rack Pull 4-5x4-6
Power Shrug 5x20
Standing Dumbbell Shrug 3x8-12
Wide Grip Lat Pulldown 3x8-12
Hammer Curl 3x10
Plate Pinch 3x30-60s
Reverse Hyper 3x20
Standing Cable Crunch 3x20

Typical steroid user workout program.

No emphasis on leg development, way too much volume for a natty to handle, even a moderately enhanced guy will not be able to cope with this amount of volume. Also, there is way, WAY too much exercise variation in small muscles. This is totally pointless and a sure recipe for disaster, aka snaping you shit up .

Clearly this guy has no knowledge on how muscle growth happens in the first place, and he is only drugs,drugs and more drugs to cope with recovery issues.

In my opinion, even if you somehow managed to survive this... "program" you would look totally messed up. No legs whatsoever, and extremely upper body dominant. If thats how you love to look like, all power to you. But in my opinion it will look ridiculous. Also, you develop no athleticism whatsoever. And no, GPP will not make you athletic byitself. Nor stretching.

Just my thoughts...

[generationkill123]

https://www.youtube.com/watch?v=nx9zaq6TbIM

[Plato]

There lots of normal routine online . making one is simple here one/ bench press, squat , over head press , dead lift, abs crunches and blanks 5 set max effort . running 2 times a week. low volume 3 set 20 reps . cycle the routine.

Then repeat like Sociopath AKA jokes :3

compound exercise will be fine . keep it simple no overthinking .