True Natural Bodybuilding

How to Get Big
All Secrets Revealed

The goal of this page is to provide a concise summary of everything you have to do in order to get bigger, stronger and more muscular without having to use anabolic steroids or other drugs. After having read this summary on nutrition, supplements and training, true natural bodybuilding will have no more secrets for you. I promise you, if you do everything described on this page correctly for a period of about 5 years, the results will be amazing and your body will have developed nearly to its maximum natural potential.


In order to make it possible for your muscles to grow you need to provide your body with enough energy and building blocks throughout the day; and this every day of the year.

The energy is expressed as the total calories that you eat and drink. If you don't eat enough calories every day you will not get bigger. If you eat too many calories per day you will become fat. Therefore it is very important to get a good idea about the right amount of calories that you need. You can use my calculator to get an estimate of your maintenance level. In order to allow muscle growth you should eat a few hundreds of calories more per day.

The main building blocks for your muscles are water and protein. Therefore you should eat at least 1 gram of animal protein for each pound of your body weight (1 kg = 2.2 lbs). The best protein sources are milk, eggs, meat, fish and poultry. A good rule of thumb is to get 30% of your calories from proteins, 50% from carbohydrates, and 20% from fats. Drink at least 3 liters of water per day.

To get optimal results you should eat at least 6 meals per day. Each of these meals should contain more or less the same amount of calories, protein, carbs and fat. Use my TNBB diet plan excel sheet to determine your caloric need and to design your personal nutrition plan.


Sports supplements are not a requirement to get maximal bodybuilding results, but they are very handy in helping you to get all nutrients you need every day. Especially milk protein powder and creatine monohydrate are very handy and affordable substitutes for meat and fish. Whey protein powder is a fast source of protein, ideal for in the morning and right after your workout. Casein protein powder is a slow protein source that should be taken right before going to bed. Creatine monohydrate is best taken in 3 serving of 1 grams per day.

Carbohydrates do not really have to be supplemented as they are abundantly present in many natural food products. However, if you want to add them to your protein shakes I recommend you to use fine milled oats, which is a great source of slowly digesting carbohydrates that also contains lots of vitamins and minerals. Glucose (also called dextrose), on the other hand, is a great source of fast absorbing carbohydrates that is recommended for your post workout shake as it is ideal for rapidly replenishing your glycogen stores.

In summary, drink a casein protein shake with skimmed milk right before going to bed and a whey protein shake with skimmed milk after waking up. This ensures enough protein supply for your muscles throughout the night and morning. Right after your workout drink a glass of orange juice with 40 grams of added dextrose. Fifteen minutes later you drink a whey protein shake with 50 grams of whey, 20 grams of dextrose, 300 ml of orange juice and 300 ml of skimmed milk. In each of these 3 shakes you add 1 g of creatine monohydrate.


First of all you need to get a membership to a well-equipped gym. Use a 4- or better 5-day split routine in which you train each of your muscle groups once per week. For each of your big muscle groups you do 3 or 4 exercises and for the smaller muscle groups you do 1 or 2 exercises. Every week you change your workout slightly by picking a couple of different exercises or at least by varying their order. Limit yourself to the basic bodybuilding exercises that have proven to be great muscle mass builders.

For each exercise do 4 sets of about 10 quality reps with the heaviest possible weight that you can lift without sacrificing good form. Don't rest longer than 1 minute between subsequent sets for the same muscle group. Perform your repetitions with continuous tension and full range of motion. After the first 1 or 2 warm-up sets make sure you train to failure and add some forced or partial reps at the end of your last set to optimize training intensity and muscle overload.

If you are rather new to bodybuilding, gradually build up your condition by starting with some beginner routines. Learn how to perform the basic exercises correctly by watching the exercise video clips at and reading my advanced tips. After a year or so you should be able to follow the advanced 4- or 5-day split routines.

In order to reach your goals it is very important to take every workout very seriously. Never skip a workout and always train with optimal intensity to reach total muscular exhaustion by the end of your workout. Try to train harder and more intense every workout by progressively using heavier weights as you get stronger. Only by pushing your limits every workout again your body will be sufficiently challenged to continue growing.

Allow yourself 2 or 3 weeks off after every 6 months of training in order to give yourself a chance to recharge mentally and to let your body fully recover from any physical stress accumulated during the past 6 months of heavy training. Download the TNBB training routine now for free.


As said in the introduction of this page, you now know all secrets on how to get big and muscular without using steroids. If you follow the nutrition and training tips and tricks listed on this page you can expect to gain between 5 and 10 pounds of lean muscle mass every year. After 5 years of training that's up to a total of 50 pounds of muscle, which is enough to transform you from a skinny guy into a real powerful athlete. Whether or not you will be one of the lucky 50 lbs gainers depends on only two things: how well you adhere to the principles summarized above and your genetic potential. Wish you good luck!