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What Does Natty Mean in Bodybuilding?

By Caleb Hester · · Updated

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Every bodybuilder’s story is different. Some gain muscle fast, while others hasten the process, so they do more than lift weights and watch their diet. This difference in tactics defines the type of bodybuilder you are.

So, what does natty mean in bodybuilding?

In the natural bodybuilding world, the term natty describes individuals who pursue muscle and strength gains without performance-enhancing drugs such as anabolic steroids or human growth hormone (HGH).

Natty bodybuilders, or “natties,” rely solely on their genetics, training methods, nutrition, and recovery. This article explains what natural bodybuilding involves.

What is Natural Bodybuilding?

A natty bodybuilder focuses on developing a well-sculpted and muscular physique through dedicated training, proper nutrition, and sufficient rest. The intensity and type of lifting routine depends on a person’s fitness level, the goal, and the trainer. Here’s an overview of the aspects of natural bodybuilding.

Training

Progressive Resistance Training

The foundation of a natural bodybuilder lies in weightlifting and resistance training. The focus is gradually increasing the weight or resistance in exercises to challenge and stimulate muscle increase. It prioritizes compound exercises such as squats, deadlifts, bench presses, and overhead presses to target multiple muscle groups simultaneously.

Split Routines

Many natural lifters follow split routines. These involve dividing the training sessions into specific muscle groups. For example, they may work on the chest and triceps one day, back and biceps another day, legs on another, and shoulders another day.

Frequency and Rest

Good rest and recovery can improve muscle development. Natural lifters typically often give each muscle group about 48-72 hours of recovery before training it hard again. That way, the muscles repair and grow effectively.

Diet

Macronutrients

A natural bodybuilder pays close attention to healthy eating. For instance, the macronutrient intake includes proteins, carbohydrates, and fats. Proteins are essential for muscle repair and growth, and bodybuilders aim to consume high-quality sources such as lean meats, fish, eggs, dairy, legumes, and plant-based protein options.

Carbohydrates provide energy for intense workouts and overall activity, while fats are crucial for hormone production and overall health.

Caloric Surplus and Deficit

Depending on the goal, a natural bodybuilder may follow a bulking phase (caloric surplus) to gain muscle or a cutting phase (caloric deficit) to reduce body fat and showcase the muscle definition built during bulking. The caloric intake is adjusted accordingly during each training phase.

Nutrient Timing

Bodybuilders often emphasize nutrient timing to optimize muscle recovery and growth. They may consume protein-rich meals before and after workouts to provide essential amino acids when muscles need them the most.

Hydration

Staying well-hydrated helps overall health and performance. Bodybuilders ensure they drink enough water throughout the day to support their intense training sessions.

Although a natural bodybuilder relies primarily on whole foods for nutrition, one may use supplements to support diet and training. These supplements include whey protein, creatine, branched-chain amino acids (BCAAs), and vitamins/minerals to fill potential nutrient gaps.

Benefits of Natural Bodybuilding

Natural bodybuilding requires dedication, consistency, and patience. As such, it takes time to build well-developed physiques naturally, and progress may not always be linear. Hence, a natural bodybuilder stays committed to the training and diet plan and understands results come gradually.

A natty bodybuilder also consults a qualified fitness professional or nutritionist before starting any bodybuilding regimen, as individual needs and goals may vary.

You can be successful as a bodybuilder without depending on performance enhancers. Here are some of the gains for natty bodybuilders.

Health

One of the primary advantages of natural bodybuilding is that it promotes overall well-being. By avoiding steroids, individuals reduce the risk of potential side effects and long-term complications associated with these substances.

Integrity

Natural bodybuilding emphasizes hard work, dedication, and discipline. Hence, natty bodybuilders take pride in their accomplishments, knowing their progress results from their efforts and commitment.

Sustainable Progress

Natural lifters build their physiques naturally over time. It promotes more sustainable long-term progress. This approach helps to avoid the risk of drastic muscle loss that can occur when coming off a steroid cycle.

Fair Competition

In natural bodybuilding competitions, participants compete on a level playing field without the influence of performance-enhancing drugs. It fosters fair and genuine competition, where success depends on dedication, training, and genetics.

Cons of Natural Bodybuilding

Although a natty bodybuilder has so much to gain from following natural progress, a few factors are demotivating, such as the following.

Slower Progress

One of the main drawbacks of natural bodybuilding is that progress can be slower than using anabolic steroids. Hence, individuals seeking rapid results may become discouraged by the time it takes to achieve their desired physique.

Genetic Limitations

While a natural bodybuilder can achieve impressive results, a person may have genetic limitations that prevent them from reaching the same mass as those using steroids. Some lifters turn to drug enhancers after years of training naturally and getting unsatisfactory results.

Competitive Disadvantage

A natural lifter may face disadvantages due to muscle size and definition compared to an enhanced counterpart in non-natural bodybuilding competitions. It can impact their chances of winning top positions in competitions.

On top of that, it can discourage a natural lifter from participating when most of the competitors are out to display how drug enhancers have built their muscles better.

How Do You Tell Someone is Natty?

Bodybuilding is a popular pursuit for many individuals aiming to transform their physiques and enhance their overall health and fitness. The concept revolves around building muscle and strength through exercise and nutrition. However, the methods employed to achieve these goals can differ significantly.

One of the most debated topics in the bodybuilding community is steroids and other performance-enhancing drugs.

Identifying whether someone is a natural bodybuilder is complex and often speculative. Certain factors might raise suspicions but are not definitive proof of steroid use. Key indicators include the following.

Progression Over Time

A natural lifter typically shows gradual progress in muscle development and strength gains over years of consistent training. In contrast, steroid users may experience rapid and dramatic transformations in a short period, with significant mass gains in a matter of weeks.

Muscle Mass and Size

While natural bodybuilders can achieve impressive mass, steroid users often exhibit large muscles beyond what can be genetically attainable naturally. The rapid and exaggerated growth might be a sign a bodybuilder is using muscle-enhancing drugs.

Muscle Symmetry

Symmetry says more about training and genetics than drug use. Some steroid users do show disproportionate growth in the shoulders, traps and upper chest, but this isn't a reliable sign either way.

Fat Percentage

Natural bodybuilders typically maintain sustainable body fat levels, especially during bulking phases. In contrast, steroid users may have low fat percentages even during muscle gain.

Vascularity

Very low body fat and high muscle mass make veins more visible, with or without drugs, so vascularity alone proves little.

Strength Levels

While natural bodybuilders can achieve impressive strength gains, steroid users might experience rapid and substantial increases in strength beyond natural potential.

What is Bodybuilding Using Steroids?

Bodybuilding using steroids refers to using anabolic-androgenic steroids (AAS) or other performance-enhancing drugs to accelerate muscle growth, increase strength, and improve physical performance beyond what is achievable naturally.

These steroids are synthetic versions or derivatives of the male hormone testosterone. They work by increasing protein synthesis in cells, leading to enhanced muscle hypertrophy (growth) and faster recovery.

In the United States, testosterone and many related anabolic steroids are Schedule III controlled substances, and using them without a prescription is not legal or safe, according to MedlinePlus.

Steroids can lead to serious adverse effects. Here’s information about some common drugs misused in bodybuilding. It's for awareness only, not a recommendation.

Testosterone

You probably know or have heard of this male sex hormone. Well, it’s a natural anabolic steroid. Doctors prescribe testosterone for diagnosed low testosterone, and it comes as injections, patches and gels. Bodybuilders misuse it, often at far higher doses, to increase muscle size and strength.

Nandrolone (Deca-Durabolin)

Nandrolone is an injectable steroid misused for muscle growth and recovery. Users often claim it eases joint pain, but that anecdote doesn't make it safe.

Dianabol (Methandrostenolone)

Dianabol is an oral steroid known for its rapid muscle-building effects. It is not approved for human use in the United States, and like other oral steroids it can cause liver damage.

Trenbolone

Trenbolone is a potent steroid approved only for use in livestock. It is not approved for humans, and products sold for bodybuilders come from unregulated sources.

Anavar (Oxandrolone)

Anavar is an oral steroid misused by male and female bodybuilders. It is often marketed in gyms as a "mild" steroid, but like other oral steroids it carries risks of liver damage and harmful cholesterol changes. No anabolic steroid is safe to use without a prescription.

Winstrol (Stanozolol)

Winstrol is misused during cutting phases to try to preserve lean muscle mass while reducing fat. It comes in oral and injectable forms.

Clenbuterol

Clenbuterol isn't a steroid. It's an asthma-type drug that isn't approved for human use in the United States, and lifters misuse it for fat loss. It can cause a racing heart, heart rhythm problems and other serious cardiovascular effects.

It’s important to reiterate that anabolic steroids have risks and side effects, including liver damage, cardiovascular issues, hormonal imbalances, and psychological effects. They should only be used when a doctor prescribes them for a medical condition.

Hence, the natural way, which focuses on proper training, nutrition, and recovery, is a safer and more sustainable approach to building a well-developed physique. Always prioritize your well-being above any shortcuts to achieving fitness goals.

Steroid Misuse Side Effects

When bodybuilders use steroids, they can experience several effects, including the following.

Hormonal Imbalances

Steroids disrupt the body’s natural hormone production, leading to imbalances and potential long-term effects on the endocrine system.

Cardiovascular Issues

Steroids can negatively affect cholesterol levels and blood pressure. The NHS lists heart attack and stroke among the risks of misuse.

Liver Damage

Oral steroids may cause liver damage. Oral steroids, such as methandrostenolone (Dianabol) or oxandrolone (Anavar), are alkylated (modified) to survive the first pass through the liver. This chemical modification allows the steroids to be orally active but makes them more resistant to breakdown by liver enzymes.

Aggression and Mood Swings

Steroid use may cause mood swings, aggressive behavior, and mental health issues like depression and anxiety.

Physical Side Effects

Steroid use can lead to acne, hair loss, and gynecomastia (enlargement of male breast tissue). Men can also have shrunken testicles and low sperm count, and women can develop a deeper voice and extra body hair.

In the United States, possessing anabolic steroids without a prescription is a federal crime. Further, you may be banned from tested competitions if you test positive for steroids and other enhancers.

Dependence

Some people become dependent on steroids. Stopping can cause withdrawal symptoms such as fatigue, depression and sleep problems.

Due to these serious risks and side effects, bodybuilding using steroids is discouraged, and most reputable fitness organizations, competitions, and sports ban their use.

The natural way is a safer and more sustainable approach to achieving a well-developed and muscular physique without the risks associated with steroid use. Always prioritize your well-being when pursuing any fitness goals.

Conclusion

Bodybuilding encompasses various approaches, from natural lifting relying on genetics and hard work to steroids to accelerate muscle growth and performance. Only the natural path avoids the serious health and legal risks of nonmedical steroid use.

If you're considering steroids, talk to a doctor first. Building a foundation of fitness and sustainable progress is the key to long-term success in bodybuilding.

FAQs

What does it mean to go natty?

It means muscle growth and strength gains without using performance-enhancing substances such as anabolic steroids or other synthetic drugs. Some lifters may be using performance enhancers, so when they decide to go natural, they’re going natty.

Is Natty better than on roids?

For your health, yes. Steroids can speed up muscle growth, but nonmedical use carries real risks, including heart, liver and hormone problems, and it's illegal without a prescription in many countries, including the United States.

Is it possible to tell if someone is natty or not?

Determining if someone is natty or not is challenging as some individuals may have exceptional genetics or natural potential for muscle development. However, signs like extreme muscle mass gains, rapid changes in physique, and low body fat percentages may raise suspicions of potential steroid use.

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