Natural Bodybuilding vs Steroid Use: The Benefits, Risks, and Myths of Drug-Free Training

 Natural bodybuilding is a form of bodybuilding that does not involve the use of any performance-enhancing drugs, such as anabolic steroids, hormones, or other banned substances. Natural bodybuilders aim to achieve a muscular and aesthetic physique through natural means, such as proper nutrition, training, recovery, and supplementation. In this article, we will explore some of the best natural bodybuilders in the world, their achievements, and their training and diet tips.

Best Natural Bodybuilders in the World Many natural bodybuilding federations organize drug-tested competitions for natural athletes. Some of the most popular ones are:

• International Natural Bodybuilding Association (INBA)
• World Natural Bodybuilding Federation (WNBF)
• International Federation of Physique Athletes (IFPA)
• Natural Physique Association (NPA)
• Drug-Free Athletes Coalition (DFAC)

These federations have different criteria and rules for testing and judging natural bodybuilders. They also have different categories and divisions for men and women, such as open, masters, physique, classic, bikini, and fitness.

Some of the best natural bodybuilders in the world compete in these federations and have won multiple titles and awards. Here are some of them:

• Paul Krueger: He is the current Natural Olympia champion, having won the title in 2021. He also won the INBA Pro Universe title in the same year. He is known for his impressive size and symmetry.1
• Philip Ricardo Jr.: He is a four-time Natural Olympia champion and a six-time Natural Universe champion. He has also won many other titles in the WNBF, IFPA, and NPA. He is regarded as one of the most successful natural bodybuilders of all time.1
• Rob Terry: He is a former professional wrestler and a current natural bodybuilder. He has won the DFAC World Heavyweight title and the WNBF Pro World title. He is one of the biggest and strongest natural bodybuilders in the world.1
• Kiyoshi Moody: He is a three-time Natural Olympia champion and a two-time Natural Universe champion. He has also won many other titles in the INBA, IFPA, and NPA. He is known for his shredded and vascular physique.1
• John Hansen: He is a two-time Natural Mr. Universe champion and a three-time Natural Mr. Olympia champion. He is also a bodybuilding historian and author. He is considered one of the pioneers of natural bodybuilding.1

Training and Diet Tips for Natural Bodybuilding Natural bodybuilding requires a lot of dedication, discipline, and consistency. It also requires a smart approach to training and dieting that maximizes muscle growth and minimizes fat gain. Here are some tips for natural bodybuilders:

• Train with progressive overload: This means increasing the intensity of your workouts over time by adding more weight, reps, sets, or reducing rest time. This will stimulate your muscles to grow bigger and stronger.
• Train with variety: This means changing your exercises, rep ranges, tempo, rest periods, or training frequency every few weeks or months. This will prevent your muscles from adapting to the same stimulus and keep them challenged.
• Train with specificity: This means focusing on the muscle groups or body parts that you want to improve or emphasize. This will help you achieve a balanced and proportionate physique.
• Eat with a caloric surplus: This means eating more calories than you burn every day. This will provide your muscles with enough energy and nutrients to grow and recover.
• Eat with a macronutrient ratio: This means eating a certain percentage of your calories from protein, carbs, and fats. A common ratio for natural bodybuilders is 40% protein, 40% carbs, and 20% fats. This will ensure that you get enough protein to build muscle, enough carbs to fuel your workouts, and enough fats to support your hormones.
• Eat with nutrient timing: This means eating certain foods at certain times of the day or around your workouts. A common strategy for natural bodybuilders is to eat more carbs before and after training to boost performance and recovery and eat more protein throughout the day to maintain muscle mass.
• Eat with quality: This means eating whole foods that are rich in vitamins, minerals, antioxidants, fiber, and other beneficial compounds. These foods include lean meats, eggs, fish, dairy products, fruits, vegetables, nuts, seeds, grains, legumes, and healthy oils. These foods will improve your health, digestion, immunity, and metabolism.

Natural bodybuilding is a rewarding and challenging sport that tests your physical and mental limits. By following these tips and learning from the best natural bodybuilders in the world, you can achieve your own natural bodybuilding goals.