The Art of Natural Body Building: The Magic Triad

Natural body building is a discipline that emphasizes the development of the physique through exercise, nutrition, and rest, without the use of performance-enhancing substances. This approach to body building demands a higher level of commitment and patience, but the results are often more sustainable and healthier in the long run. In this article, we delve into the key components of natural body building: training, nutrition, rest, and supplementation.

The Triad of Natural Body Building: Training, Nutrition, and Rest


Training is the foundation of natural body building. It is through consistent and strategic workouts that we stimulate muscle growth and strength. The key is to structure your training around three main cycles: strength, mass, and definition.

  • Strength Cycle: This phase focuses on increasing muscle strength. It involves working in the alactic anaerobic range, which typically includes lifting heavy weights with fewer repetitions and longer recovery times.

  • Mass Cycle: This phase aims to increase muscle mass. The training range is anaerobic lactic, which involves lifting around 80% of your maximum weight for approximately 10 repetitions, with recovery times between 60 and 90 seconds.

  • Definition Cycle: This phase is about enhancing muscle definition or "quality". It involves weight training with more repetitions than the mass cycle and an increase in aerobic work, such as interval training.


Nutrition is a critical component of natural body building that complements your training. The type of nutrition program you follow should align with your training cycle. For instance, a nutrition program designed for the definition cycle may not be suitable for the strength cycle, and vice versa.


Rest is the third pillar of natural body building. Proper recovery between training days is essential to allow your muscles to repair and grow. The rest period should be planned according to the training cycle you are in.

The Fourth Element: Supplementation

While not essential, supplementation can be a valuable addition to a natural body building regimen. It can help fill nutritional gaps, aid in recovery, and enhance performance. However, it's important to remember that supplements are meant to supplement, not replace, a balanced diet.


Natural body building is a complex but rewarding endeavor. It requires careful planning and execution of your workouts, nutrition, and rest periods. Unlike a mathematical equation where 1+1+1 equals 3, in body building, the combined effect of training, nutrition, and rest can yield a result greater than the sum of its parts. It's about creating a harmonious balance in your daily life, which can lead to remarkable results in terms of both well-being and physical appearance. By embracing the principles of natural body building, you are investing in a healthier and more sustainable way to achieve your fitness goals.

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