What Does “Natty” Mean in Bodybuilding?

What Does “Natty” Mean in Bodybuilding?

The term “natty” (short for natural) in bodybuilding refers to athletes who do not use performance-enhancing drugs (PEDs) such as anabolic steroids, human growth hormone (HGH), insulin, or selective androgen receptor modulators (SARMs). These bodybuilders rely solely on training, diet, and legal supplements to build muscle, burn fat, and improve their physique.

What Defines a Natural Bodybuilder?

A natural bodybuilder strictly avoids substances that artificially enhance muscle growth, strength, and recovery. Instead, they focus on:

• Progressive Overload: Increasing weight, reps, or intensity over time to build muscle.
• Optimized Nutrition: Consuming a high-protein, balanced diet to support muscle growth.
• Recovery & Rest: Prioritizing sleep and rest days to allow natural muscle recovery.
• Legal Supplements: Using products like whey protein, creatine, branched-chain amino acids (BCAAs), and multivitamins.

How to Identify a Natty vs. Enhanced Bodybuilder

Many bodybuilders claim to be “natty,” but some may secretly use PEDs. Here are some signs that differentiate natural and enhanced lifters:

1. Muscle Mass & Leanness

• Natty: Gains muscle at a steady, realistic rate; struggles to stay extremely lean while maintaining high muscle mass.
• Enhanced: Gains size and definition rapidly; may stay shredded year-round without losing muscle.

2. Recovery & Strength Gains

• Natty: Requires more rest between workouts; muscle soreness lasts longer; strength gains are gradual.
• Enhanced: Recovers extremely fast; can train with high intensity daily; strength increases rapidly.

3. Shoulder & Trap Development

• Natty: Has proportional growth in all muscle groups.
• Enhanced: Shoulders and traps appear disproportionately large due to steroid effects on androgen receptors in these areas.

4. Vein & Skin Thinness

• Natty: Vascularity increases only with extreme leanness and genetics.
• Enhanced: Skin appears paper-thin with extreme vascularity even at higher body fat levels.

Natural Bodybuilding vs. Enhanced Bodybuilding

Natural Bodybuilding Competitions

There are organizations dedicated to drug-free bodybuilding, which conduct polygraph tests and urinalysis to ensure fair competition. Some major natural bodybuilding federations include:

• World Natural Bodybuilding Federation (WNBF)
• International Natural Bodybuilding Association (INBA)
• National Gym Association (NGA)
• Natural Physique Association (NPA)

Challenges of Being Natty

Being a natural bodybuilder comes with several difficulties:

• Slower muscle growth: Takes years to build significant size.
• Harder to stay lean year-round: Cutting fat while keeping muscle is more challenging.
• Genetic limits: Not everyone can achieve a “stage-ready” physique naturally.
• Social pressure & skepticism: Many face accusations of using PEDs despite being natural.

Why Choose to Stay Natty?

Despite these challenges, many bodybuilders remain natural because:
✅ Health benefits – Avoiding PED-related health risks.
✅ Longevity – Sustainable fitness without hormonal imbalances.
✅ Pride in hard work – Achieving results naturally is more rewarding.
✅ Avoiding legal & ethical issues – No risk of banned substances in drug-tested competitions.

“Natty or Not” Controversy

The fitness industry has a major issue with fake “natty” influencers—people who secretly take steroids but claim to be natural. They often mislead their audience to sell workout programs or supplements. Signs of a fake natty include:

• Unrealistic muscle growth in a short time
• Always being shredded with massive size
• Extreme vascularity and paper-thin skin
• Denying drug tests or making excuses

Being natty in bodybuilding means achieving muscle growth through hard work, proper nutrition, and legal supplements without steroids or PEDs. While natural bodybuilders face limitations compared to enhanced athletes, they prioritize health, longevity, and honest progress.

How to Build Muscle Naturally: A Complete Guide

Building muscle naturally requires a combination of strategic training, proper nutrition, and adequate recovery.

Whether you’re a beginner or looking to refine your approach, this guide will provide key principles to help you achieve sustainable muscle growth without the use of supplements or steroids.

Strength Training Basics

To build muscle, you need to engage in resistance training. Focus on compound movements such as:

• Squats
• Deadlifts
• Bench Press
• Pull-ups
• Rows

These exercises recruit multiple muscle groups, promoting better muscle development and strength gains. Aim for progressive overload—gradually increasing the weight, repetitions, or intensity over time.

Additionally, incorporating some isolation exercises like bicep curls and triceps extensions can help target specific muscle groups.

Prioritizing Protein-Rich Nutrition

Muscle growth depends on consuming sufficient protein. Some great natural sources include:

• Lean meats (chicken, turkey, beef)
• Fish (salmon, tuna)
• Eggs
• Dairy (Greek yogurt, cottage cheese)
• Plant-based proteins (lentils, chickpeas, quinoa, tofu)

Balance your diet with healthy fats and complex carbohydrates to fuel workouts and optimize recovery. Whole grains, fruits, and vegetables provide essential vitamins and minerals that support muscle function and overall health.

Sufficient Rest and Recovery

Muscles grow when they recover, not just when you train. Ensure you:

• Get 7-9 hours of quality sleep per night
• Incorporate rest days into your training schedule
• Perform active recovery like stretching or light cardio
• Stay hydrated and manage stress levels to support muscle repair and growth

Supplementing with Natural Recovery Methods

While supplements are not necessary, certain natural methods can enhance recovery and performance:

• Cold showers or ice baths to reduce muscle soreness
• Foam rolling and massage therapy to relieve tension
• Meditation and mindfulness to lower cortisol levels and improve overall recovery

Staying Consistent and Patient

Building muscle naturally takes time. Track your progress, stay committed, and avoid shortcuts. Patience and consistency will yield long-term, sustainable results. Keeping a workout journal, setting realistic goals, and maintaining a positive mindset can all help you stay on track.

By focusing on these foundational principles, you can achieve muscle growth naturally and healthily. Stay dedicated, train smart, and nourish your body for the best results!