HOw to Train
Like a
Pro

ultimate personal training

About Nate

hello I'm Nate

Natural PNBA Pro: I’ve been training for over 15 years, and I’m always learning, adapting, and growing. Follow me on my journey as I get on the stage for a lifetime natural competition.

Together, we’ll grow and get stronger.

Dedication

100%

Cardio

10%

nutrition

60%

body building

30%

Progressive Overload

Gradually increase the weight, reps, or intensity over time to challenge your muscles. Aim to improve weekly or biweekly, but avoid plateaus by varying stimuli.

Rep Range

Focus on 6–12 reps per set for most exercises, as this range is optimal for hypertrophy. Occasionally include lower reps (3–6) for strength or higher reps (12–20) for endurance and metabolic stress.

Time Under Tension

Lift with controlled tempo (e.g., 2–3 seconds lowering, 1–2 seconds lifting) to maximize muscle fiber activation. Avoid rushing reps.

Mind - Muscle Connection is crucial

Power lifters try to move as much weight as they can using all the muscle they can. They sacrifice form for movement, which is fine if you want to be a power lifter.

Body Builders try to move the lighter weight focusing on one muscle making it as difficult as they can.

The key is being able to choose a weight you can move for 10-12 reps with great form while squeezing the muscle and moving slowly.

Supplements

Supplements backed by science to help build muscle

Training Principles for Hypertrophy

Nothing Feels As Good As Being Fit

Progressive Overload: Gradually increase the weight, reps, or intensity over time to challenge your muscles. Aim to improve weekly or biweekly, but avoid plateaus by varying stimuli.

Rep Range: Focus on 6–12 reps per set for most exercises, as this range is optimal for hypertrophy. Occasionally include lower reps (3–6) for strength or higher reps (12–20) for endurance and metabolic stress.

Volume: Perform 10–20 sets per muscle group per week, spread across 2–4 sessions. For example, 3–5 sets per exercise, targeting each muscle group 2–3 times weekly.

Time Under Tension: Lift with controlled tempo (e.g., 2–3 seconds lowering, 1–2 seconds lifting) to maximize muscle fiber activation. Avoid rushing reps.

Exercise Selection: Use a mix of compound lifts (e.g., squats, deadlifts, bench press, pull-ups) and isolation exercises (e.g., bicep curls, leg extensions) to target all muscle groups

Rest Between Sets: Rest 60–90 seconds for smaller muscle groups (e.g., arms) and 2–3 minutes for larger groups (e.g., legs, back) to allow partial recovery while maintaining intensity.

tracking

Rep ranges and weights

nutrition

Calories, Proteins, Carbs, and Fats

Fat burning

Fat burning technique trining

personal ESSENCIAL TRAINING

Overview & goals

To maximize muscle growth (hypertrophy) through weight lifting, you need to focus on a combination of proper training techniques, progressive overload, nutrition, recovery, and consistency. Below is a concise, evidence-based guide to optimize your weightlifting approach

Eat slightly more calories (10–15% above maintenance) to fuel muscle growth. Use a calorie calculator to estimate needs.

Consume 1.6–2.2 g of protein per kg of body weight daily (e.g., 120–160 g for a 75 kg person). Spread intake across 3–5 meals.

Carbs fuel performance (4–7 g/kg body weight), while fats support hormones (0.5–1 g/kg). Prioritize complex carbs (e.g., rice, oats) and healthy fats (e.g., avocado, nuts).

Eat a protein-rich meal 2–3 hours before and after training. A post-workout shake with 20–40 g protein can help, but whole foods work too.

Science Based Fitness

Body & Mind Balance

Healthy Daily Life

Meditation Practice

Monthly Yoga Challenges

What is Science Based Fitness?

HOw to Train
Like a
Pro

About Nate