Tip: Why Natural Lifters Can't Grow (Much) Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Why Natural Lifters Can t Grow Much Aside from their deficiency in bodybuilding drugs most natty lifters make two training mistakes Here' s how to fix them by Eric Bach July 14, 2018August 18, 2019 Tags Bodybuilding, Tips, Training The Problems Natural lifters often make two common mistakes: They try to specialize in building muscle too early. They never really build a base of strength to support more advanced, bodybuilding-style training. They change exercises too often. This can even lead to program hopping: jumping from one plan to the next before they've even given the first plan a chance to work. This is a monkey-mind mentality. The Solution Increasing your workout or movement frequency – lifting 4-5 days a week – is a foundational strategy for building both strength and mass. Here's what it'll do for you: Increase your motor learning Motor learning is basically familiarizing yourself with a particular exercise until that movement becomes natural. It's simple really. The more often you perform a movement, the more familiar your muscle memory becomes in performing that movement. Better motor learning will yield better long-term progress because you'll be able to move more weight, improve muscle fiber recruitment, and create more mechanical tension directly in your muscles. Increase your protein synthesis The more often you train a muscle the more protein synthesis you'll trigger. Protein synthesis is the fundamental biological process by which cells build their specific proteins – and your muscles grow through this process. High movement frequency is the key that unlocks the protein synthesis process for days on end. Studies have shown that protein synthesis responds to resistance training and lasts about 24-48 hours afterward. That's one of the main reasons why training a muscle group frequently (verses once a week or so on "chest day") is a crucial aspect of making strength and size gains – because it keeps protein synthesis at its peak. The more often you train the muscle the more consistent protein synthesis will be. Also, protein synthesis keeps you in an anabolic (muscle building) state and keeps your testosterone levels elevated. As a result, you can expect to make consistent gains in size and strength. Need a sample program? Check out Natural Gains: The Proven Training Strategies. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Train Your Deep Glutes The maximus gets all the attention, but don't forget the gluteus minimus and medius. Here's what to do. Glutes, Tips, Training Dr John Rusin December 19 Training The Warm-Up Manifesto - Part 2 Originally coined "The Bear" by John Davies, this series of five exercises in one teaches the body to move with great ROM in a fluid, powerful, and fast manner. It's fantastic as a total body warm-up, improving overall power production and motor skill coordination in a short period of time. Training John Paul Catanzaro November 2 Training Tip Build Your Delts and Grip With One Move Skip the dumbbells for lateral raises and try this instead. Shoulders, Tips, Training David Otey May 8 Training 8 Back Exercises You ve Never Even Seen These new rowing exercises will not only build a thick back, they'll force you to (finally) use optimal form. Back, Bodybuilding, Training Joel Seedman, PhD October 6