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In this video, I'll teach you how to create the perfect workout for natural bodybuilders. The difference between natural and hormone-based bodybuilders is simple: hormone-based bodybuilders have more recovery, more anabolism, and less catabolism. Natural bodybuilders are the opposite—they recover less, anabolize less, and catabolize more. So any mistake is costly.

The theory of supercompensation explains everything: you train, lose muscle (catabolism), recover, and if everything goes well, you surpass your original level (supercompensation). If you train too much, you don't recover and regress. If you train too early, you interrupt recovery and also lose muscle. Ideally, it's an ABC workout with one day off: Monday A, Tuesday B, Wednesday off, Thursday C, Friday A, Saturday B, Sunday off—cycling. Each workout has 9 valid sets per muscle group. Workout A: Chest (machine bench press, 30º dumbbell press, machine fly), shoulders (front raise + 9 sets of lateral raises), and triceps (triceps extension on the pulley + rope pulley). Workout B: Full leg (squat, leg press, leg extension, hamstring curl, and calf raise). Workout C: Back (front pulley, low row, lat pulldown, wide-grip row), and biceps (barbell curl + 45º curl). Rest between sets: forget the clock, develop a feel for it — wait for your heart rate to drop. Repetitions: don't count, focus on intensity. If your routine doesn't allow for 6 days, do an ABC or Full Body split — the important thing is to train each muscle at least twice a week and not stop when the week goes badly. This content does not replace the evaluation of a physical education professional.

Now I want to know:

Do you train ABC, AB, or Full Body?

Have you ever felt like you overtrain and don't recover?

Do you count repetitions or focus on intensity? Do you know how many valid sets you can do per muscle?

Which workout best fits your routine?

What caught your attention most in this video?

If you liked it, leave a like and subscribe to the channel. Comment on which workout format you will adopt from now on.

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