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TOP 10 MISTAKES NATURAL LIFTERS MAKE THAT ARE KILLING YOUR GAINS
About The Author
Sean Cohen is a natural bodybuilder, fitness model and author. A former

scrawny weakling turned award winning fitness model, his mission is to help
average, drug-free guys tap into their genetic potential and transform their
bodies into the bodies of their dreams.
Over the past decade, Sean has devoted himself to discovering the secrets to
getting incredibly muscular and insanely lean without drugs.
Having tried and tested virtually every bodybuilding system out there, he has
had an unmatched ability to discover what works and what doesn’t for natural
lifters. He has filtered through, curated and distilled a decade’s worth of
research and trial-and-error into ready-to-use, actionable guidelines that work
for drug-free lifters.
From his humble roots training lifters in his garage, to instructing them online,
Sean has helped many natural lifters get into the best shapes of their lives.
From experience, he firmly believes that not only is it possible to get

exceptionally lean and muscular naturally, but that by learning and applying
the correct principles of natural lifting, it is virtually impossible not to.
COPYRIGHT & DISCLAIMER
Sean Cohen is not a doctor or registered dietitian. The contents of this document should not
be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health
problem - nor is it intended to replace the advice of a physician.
Always consult your physician or qualified health professional on any matters regarding
your health. Use of the information in this program is strictly at your own risk.
Sean Cohen and naturalshreds.com will not assume any liability for any direct or indirect
losses or damages that may result including, but not limited to, economic loss, injury, illness
or death.
No part of this report may be reproduced or transmitted in any form whatsoever, electronic,
or mechanical, including photocopying, recording, or by any informational storage or
retrieval system without expressed written, dated and signed permission from the author.
All copyrights are reserved.
© www.naturalshreds.com - All Rights Reserved
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© 2020 Sean Cohen – All Rights Reserved
INTRODUCTION
I remember the first time I stepped into a gym like it were yesterday. The ear-
piercing yells and grunts, the clanging sounds of metal ringing throughout, the
overpowering smell of chlorine emanating from the Olympic pool, and the
massive, highly intimidating men which all still echo in my memory.
Yet, as I embraced the gym lifestyle over the coming years, the image that
seems to stick with me the most is of the poor lifters (myself included) who
could just never seem to gain any significant amounts of muscle.
It’s not as if I didn’t try really hard. I followed all the advice given to me by the
biggest guys in my gym. I obsessed over fitness magazines and online articles.
And watching fitness channels on YouTube was my only entertainment.
Lifting weights and making gains consumed my thoughts.
To be honest, I’m not sure why I didn’t just give up trying to get ripped at that
point. I had already invested years’ of effort with almost nothing to show for it.
Any rational person would have concluded that getting lean and muscular is
just not “in my genes.”
Yet, something in me knew that there had to be way.
A decade later, with an epic journey of research and discovery behind me, and
here I am – a multiple bodybuilding-competition winning fitness model.
Of everything I’ve learned throughout my incredible transformation, here’s the

main, life-altering takeaway: 99% of drug-free lifters are doing it wrong... Very
wrong.
If anyone is to ever get truly lean and muscular without drugs, they must learn
and, more importantly, stop making these 10 massive mistakes.
So let’s get right to it…
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Mistake #1 - Following Advice from Athletes Who Are On

Enhancing Drugs
As a drug-free (natural) lifter, the number one threat to you achieving

INCREDIBLE fitness results is taking advice from people who are using
performance enhancing drugs but claim to be completely natural (AKA ‘Fake
Naturals’).
Unfortunately, most famous social media influencers on YouTube, Instagram

and every other social media platform are using steroids and lying to you about
it. Not all, but definitely most of them.
This means that most of the advice out there is completely useless to guys like
me and you. In fact, most of the advice will do you more harm than good.
You see, if someone is on steroids they can do ANYTHING and see incredible
results. They can lift a pencil and see results. They can work out for only 5
minutes a day and see results. They can just look at a dumbbell and see results.
It doesn’t matter! They will see unbelievable results no matter how terrible
their training methods are.
But this is NOT the case for natural lifters. Bad training methods lead to
terrible fitness results for us naturals, if any results at all.
Take major caution: 99% of the fitness advice out there is really, really bad
advice for natural lifters. It has become an epidemic of B.S content.
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I see natural lifters following the poor advice they’ve received online all the
time. They might as well stay at home and not even workout at all.
Don’t be one of those lifters!
I cannot stress how important it is that you find someone who you truly trust
and believe to be completely clean and natural, and then stick to their training
advice.
Seriously, choosing who to take fitness advice from may just be the single most
important factor to your ultimate fitness results, or lack thereof.
If someone had warned me of this when I began lifting, it would have saved me
years of frustration and thousands of wasted dollars.
See, as a natural, there are very specific philosophies and protocols you need
to follow to see mind-blowing results.
I will outline a few of them in this guide, but if you are serious about becoming
incredibly shredded and boasting a head-turning physique without taking
drugs, I highly recommend checking out my program The Natural Shred
Blueprint. It has been designed specifically for you.
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Mistake #2 - Not Keeping a Workout Journal
Stepping into the gym without a workout journal is a serious mistake. Yet,
natural lifters do this all the time.
Something as simple as an A5 notepad can be the difference between no

results and spectacular results.
Who do you think has a better chance of getting shredded?
The determined lifter who steps into the gym knowing exactly what he needs
to do to make progress each and every workout, or the laidback lifter who
makes up his workouts as he goes along?
I’ll tell you the answer from experience: The determined lifter who steps into
the gym with a plan of attack, will get at least 10 times the results of the
unprepared, laidback lifter. Yes, 10 times.
Here’s the big secret to building muscle that most lifters completely ignore: to
build muscle you have to make progress over time!
That’s it. That’s the big life-changing secret to adding slabs of lean muscle to
your physique naturally. It’s incredibly simple.
Think about it. If you lifted the exact same weight, for the exact same number
of reps and sets every single workout, do you think your body would ever
change?
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No!
“If you do what you’ve always done, you’ll get what you’ve always got.”
Our muscles need to be put under greater stress than the previous workout to
signal to our brains that we need to grow more muscle.
Without applying greater stress to our muscles than they are used to, they
have no reason to grow. This concept is known as Progressive Overload and
here is how you apply it to your workouts…
Each and every workout you should aim to apply more overload/stress to
your muscles than the precious workout by lifting more reps and/or using
more weight than the previous workout. That is the name of the game.
Do more reps and/or lift more weight each week and you will continually make
incredible gains in muscle size and strength. It’s actually scientifically
impossible not to.
This process of muscle growth is an evolutionary response our bodies have

developed to ensure our survival, back from the days our ancestors lived
among dangerous predators.
So to ensure you are making steady progress in the gym over time, and
therefore making gains, you better make sure you track your workouts.
Then use what you’ve tracked to make sure you do more reps and/or lift more
weight the next workout.
Here are the key stats I recommend writing down every workout:
• The date of the workout
• Muscle groups worked
• Exercises performed
• Sets performed
• Reps performed
• Weight used
• Any notes to take away that may help for next time.
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Mistake #3 - Lifting Too Light
We’ve just established that progressively overloading our muscles over time is
the key to unlocking massive growth. And although this is great to know, there
is yet another piece to the muscle building puzzle.
If I bench press 2 kg weights and decide to move up to 3 kilogram weights, I

will have technically improved my overload from one workout to the next. But
do you think that lifting weights as light as 3 kilograms will build any muscle at
all?
Maybe if you are on steroids. But if your all natural, not a chance. Here’s what
you need to understand…
The intensity or weight load of the set is everything.
See, a steroid user can get away with lifting light weights for many reps
because they don’t need to trigger protein synthesis during their workouts. For
a steroid user, protein synthesis (the process whereby our muscles get bigger)
is at an enhanced level 24/7.
But if a natural lifter wants to see increases in muscle mass, they need to
stimulate protein synthesis during the actual workout itself. The best way to do
this is to lift heavy weights for low to moderate reps.
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For example, an effective low to moderate rep range is 4 – 8 reps. In this range,
you would use a weight light enough to lift 4 times but too heavy to lift 9
times. Then, when you hit 8 reps, you up the weight on the bar.
The benefit of lifting in such a low rep range is that more muscle is used and in
turn damaged. See, in order to lift a heavy weight, every single muscle fiber in
your targeted muscle group must be called into action.
That’s a seriously great thing! More muscle recruitment, more gains in muscle
and strength.
On top of all this, because heavier

weights improve the communication
between your brain and muscle fibers
(neuromuscular adaptations), lower
rep ranges are also the best way to
get stronger.
After only a few weeks of using lower reps, you’ll come to realize just how
closely linked muscle and strength gains are for natural lifters.
See, strength gains are needed to increase the weight on the bar over time. As
you know, this means more overload/stress on your muscles over time and
therefore more muscle growth. Here’s the rule…
Become stronger over time and the muscle will follow.
Pretty simple, right?
Don’t fall for the steroid-fuelled fitness industry’s pitch that the low rep ranges
are for only strength and that muscle growth is maximized in the high rep
ranges. That’s complete B.S.
Performing high-intensity sets of low reps IS the ultimate way to grow strength
and muscle naturally. Give it a try and see for yourself.
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Mistake #4 - Focusing Too Much On Isolation Movements
One of the saddest sights I see in gym is lifters who spend most of their
workouts on machines and cable-work. These “fluff exercises” are doing
almost nothing for them other than wasting their time and energy. Let me
explain…
When it comes to weight lifting, there are only two types of exercises:
Compound exercises: Exercises which use multiple muscle groups and multiple
joints. For example, the bench press which, although mainly focused on the
chest, incorporates shoulders and triceps too.
Isolation exercises: Exercises which isolate the use of a single muscle group
and a single joint, such as dumbbell flyes.
Natural lifters should focus mainly on the big compound lifts and include
isolation exercises only to prevent muscle imbalances or to work around an
injury.
You see, as a natural lifter, you are limited to the amount of volume (reps and
sets) you can do each workout. It is very important that the few exercises you
do choose to perform give you the most bang for your buck, so to speak.
Compound lifts are such exercises.
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Compound lifts (such as squats and deadlifts) are much more time efficient
than isolation exercises as they allow you to hit many muscle groups at the
same time.
It’s for this reason that compound

exercises allow you to lift far
heavier weights than isolation
exercises. As you know, lifting more
weight allows you to better
progressively overload/stress your
muscles and therefore gain more
muscle and strength.
On top of this, compound lifts significantly raise testosterone and growth

hormone levels, the main hormones responsible for muscle growth.
Now, I’m not saying isolation exercises (such as side lateral raises) don’t have
their place. In fact, I strongly believe that particular isolation lifts significantly
contribute to a better-looking, stronger physique.
But, isolation lifts should always be secondary to the main compound lifts and
should only be performed at the end of your workout with whatever time you
have left.
Here’s the formula:
Focus your workouts on getting better and stronger at the free-weight

compound lifts and watch as your physique transforms before your eyes.
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Mistake #5 - Training Each Muscle Only One Time per Week
Make no mistake about it… recovery between workouts is vital. See, your
muscles do not actually grow in the gym, they grow in the recovery period
between workouts.
For this reason, it’s easy to see why so many lifters believe that working out
each muscle group only one time per week might lead to more muscle growth.
After all, more recovery (when our muscle actually grow) should result in more
growth, right? Unfortunately, it’s the exact opposite.
Although it is very important to be fully recovered before training a muscle

group again, studies show that your muscle is finished growing as soon as 24-
48 hours after it has been trained.
This means that if you wait 7 days to hit a muscle group again, your muscle has
not been growing for 5-6 days at all. It’s effectively been doing nothing other
than waiting to be trained again.
That’s wasting a truly great opportunity to hit that muscle again and stimulate
more growth in the week.
If you goal is to gain muscle as quickly and efficiently as possible, you need to
train each muscle group more than one time per week.
For best results, hit each muscle every 3-5 days.
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Mistake #6 - Not Having a Specific Transformation Goal
A sure way to put in the hard work at the gym and still not see any results for
it, is to not set a body transformation goal.
For years I saw next to zero results for this reason. If only I understood the
importance of goal setting back then. (or if only I had understood the wisdom
contained in these words:)
“If you aim at nothing, you will hit it every time.”
Take aim and select one of these two goals. Either…
1) You want to gain muscle, while limiting the amount of fat you gain.
Or
2) You want to lose fat, while preserving as much muscle as possible.
Those are your only two options. You cannot have both goals at the same time.
➢ If your goal is to build muscle: You need to eat more calories than you
burn each day (perform a ‘Bulking Phase’).
➢ If your goal is to lose fat: You need to eat fewer calories than you burn
each day (perform a ‘Cutting Phase’).
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Either way, no matter the goal, your training should never change. Always
remain focussed on heavy compound lifts!
Unfortunately, most natural lifters make the same mistake I made for years -
failing to select and remain focussed on either bulking or cutting. Next year,
these lifters will look almost exactly the same as they do right now.
Although they do know how they want to eventually look, these lifters have no
precise plan of action to get there. Instead, they eat and train to simply get a
“better body” - to have more muscle and less body fat.
That’s not a goal, that’s a wish!
Here’s the unfortunate reality: as natural lifters, we cannot gain muscle and
lose fat at the same time. It’s biologically impossible unless you are completely
new to lifting or on steroids.
So, if you want more muscle and less body fat, you need to first focus
completely on only building muscle, and then afterwards focus completely on
only losing fat. Not both at the same time!
Until you try it, you won’t believe how powerful a well-executed bulk followed
by a well-executed cut can be. I recommend bulking or cutting for at least 3-6
months each. Any shorter and you most likely will be cutting yourself short.
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Mistake #7 – Messing Up Your Bulking Phase
We’ve just established that to gain serious muscle as a natural you have to eat
more calories than you expend. In other words, you have to perform a bulk.
Just by understanding this point alone, you are well ahead of the natural lifter’s
curve.
Unfortunately, simply knowing that you should bulk is not enough. You must
also understand how to bulk properly. So let’s start by understanding this
point…
When you eat more calories than you burn (i.e. perform a bulk), you will gain
some fat. Unfortunately, there’s just no way around this fact. Like it or not, to
gain muscle, you have to pick up a small amount of temporary fat.
Even so, I think we can all agree on this point… fat really sucks.
That’s why our goal for bulking should be to build as much muscle as possible,
while keeping body fat increases to an absolute minimum. Here’s how…
Besides for eating high-quality foods mainly comprising of lean protein and
whole-grain carbohydrates, the best way to limit the amount of fat we gain is
by eating only around 350 calories more than you burn per day.
It’s not an exact science, and this number may differ from individual to
individual. But, for most lifters, a 350 daily caloric surplus should supply the
additional calories your body needs to grow maximum muscle mass without
contributing to unnecessary amounts of fat.
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With those guidelines in place, let’s discuss 2 common ways lifters completely
mess up their bulks. Make sure to avoid these disastrous mistakes…
Bulking Mistake #1 - Eating Too Many Calories AKA Dirty Bulking
‘Dirty bulking’ is when a lifter eats as much as they want of whatever foods
they want to eat (often including junk food). Sounds fun, right?
Dirty bulkers believe that the more they eat, and the more excess calories they
provide their bodies, the more muscle they will gain. Sadly, this is so very
wrong.
You see, there is actually a limit to how much muscle a natural lifter can gain in
a particular period of time. Eating 1000 calories more than you burn per day
will do only one thing… make you really fat!
Honestly, does it seem like indulging in big macs and pizza all day will make you
ripped? Spoiler alert: It won’t.
Look, the whole point of lifting is to look good, feel good and be healthy.
Always keep that philosophy in mind and leave dirty bulking to the amateurs.
Bulking Mistake #2 - Eating Too Few Calories
On the other end of the spectrum, some lifters are so afraid of gaining any fat
that they don’t eat near enough food to gain any size or strength.
Look, eating more calories than you burn is crucial to building up muscle tissue
and to improve performance in the gym.
I’ve seen countless skinny lifters busting their asses in the gym day after day
who never perform proper bulking phases. Even though they work really hard
in the gym, until they start eating more, their bodies will remain skinny.
Ultimately, it’s up to you to find your bulking sweet spot - not too many
calories, not too few. Once found, let the gains begin.
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Mistake #8 - Not Counting Calories
Tracking the calories you eat may just be the single most important fitness
habit you can adopt.
In fact, by counting calories, you pretty much guarantee results. You see…
To build muscle you must eat more calories per day than you burn. To lose
fat you must eat fewer calories per day than you burn.
And by counting calories you can guarantee that you are hitting your specific
caloric needs.
Here’s the problem: we are really terrible at estimating the number of calories
we eat. You will be SHOCKED by the number of calories you are actually
consuming each day compared to what you think you are consuming. In fact, I
estimate you’ll be off by at least 500 calories per day!
Think about that, if you are eating 500 calories more per day than you think
you are, you’ll gain an extra pound of fat a week! This difference will lead to
disastrous results over time.
Look, considering that it is so easy and so quick to count calories, particularly if

you use an app like MyFitnessPal, it is actually insane to not count your
calories.
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Think about this: if I offered you a free way to multiply your results in only 5
minutes a day and all without having to exercise any more, would you take it?
I hope you would, because that truly is the almost magical power of tracking
your calories.
I highly recommend logging the food you

eat into MyFitnessPal, which
automatically counts your calories for
you. Alternatively, start paying more
attention to the nutritional labels on the
food you eat. Then simply jot down the
calories on a notepad or on your phone.
Are you up for a challenge?
If you truly want to kick butt, start tracking your calories from right now.
Everything that goes into your mouth, from this minute, gets tracked. After just
a few days, you’ll begin noticing just how powerful this simple habit can be.
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Mistake #9 – Not Eating Enough High-Quality Protein
Protein is the building blocks that your body uses to repair and grow muscle
tissue. It is essential for muscle growth. This has been common knowledge in
the fitness industry for over a century now.
In spite of this, I have recently been horrified to see fitness influencers claiming
that you don’t actually need a lot of protein to gain muscle. Somehow, their
awful advice has become a new fad in the bodybuilding world.
Let’s set the record straight: Without enough muscle-building protein, you are
depriving your body of what it craves to grow. Terrifyingly, if deprived of
enough protein, your body will look to steal protein from your hard-earned
muscle tissue. Yikes!
And if that’s not scary enough, hear this: eating plenty of protein is not only
essential to building muscle, but it’s also the key to preserving your muscle
when performing a cutting (fat loss) phase. Without feeding your body plenty
of high-quality, lean protein when cutting, you can basically kiss all of your
precious muscle gains goodbye.
So here’s the rule: Never eat less than 1 gram of protein per pound of
bodyweight.
But be sure to avoid the fatty, calorie-dense protein sources. Instead, stick to
lean proteins such as chicken breasts, turkey breasts, lean beef, fish, eggs,
cottage cheese and whey protein.
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Mistake #10 - Not Drinking Enough Water
We have been told a million times: ‘drink plenty of water.’ This advice has
become such a cliché that it’s almost hard to take it seriously.
But, cliché or not, drinking more water truly is the cheapest and easiest way
to gain more muscle, lose more fat and improve your overall health.
How Does Water Impact Muscle Growth?
Around 67% of your body is made up of pure water. This makes water critical
to every single process in your body. And muscle tissue, being 70% water, is no
different.
All of the crucial muscle-building nutrition you feed your body, can only be
digested with the help of water. Essential nutrients, such as protein, will not be
properly absorbed and used if you are not fully hydrated. Over time, this can
seriously impede your muscle growth.
To add to this, studies have proven that even slight decreases in water results
in a significant drop in strength during training. As you know, less strength
means less overload and therefore, less muscle.
To prevent this, drink plenty of water in the hours before and during your
workouts.
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As an added benefit to increasing your strength, drinking plenty of water also

prevents training injuries by lubricating and cushioning your joints.
How Does Water Impact Fat Loss?
Research has shown that a decrease in water intake can lead to an increase in
fat deposits. You see, even being mildly dehydrated significantly slows down
your metabolism. As a result, your body is unable to burn fat efficiently.
The best way to prevent this is to constantly sip on water throughout the day.
So How Much Water Should You Be Drinking?
The exact amount of water to drink each day will vary from person to person.
Your particular needs will vary with factors such as your activity level, your
weight, your genetics, the amount of protein you eat, and even the climate of
your city.
For this reason, I cannot recommend an exact amount of water to drink each
day. That being said, there are a few reliable guidelines that can help you
determine if you are properly hydrated.
Firstly, you should never feel thirsty. Thirst is a sign that dehydration has
already started to take place.
Carry a water bottle with you throughout the day. You will naturally find
yourself regularly sipping on it and will remain hydrated effortlessly.
Secondly, determine if you are drinking enough water is by looking at the color
of your urine. If you are properly hydrated, your urine will appear clear and
be odourless, with exception of when you first wake up.
By following these two guidelines you set up your bodily functions responsible
for muscle growth and fat loss to maximize results.
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Bonus Mistake - Not Staying Consistent
As a bonus tip, let me reveal the number one secret to achieving success in
absolutely anything in life – staying consistent. In fact, it is so important, that
lack of consistency should have been mistake number one on this list.
Let me explain…
Even a slow, amateur sprinter could beat the fastest pro sprinter in the world
in a 100 meter dash, if the pro sprinter had to stop every 10 meters. By a big
margin.
By having to stop and start over and over again, the pro sprinter would expend
10 times the energy of the amateur lifter and never be able to catch any
momentum.
Likewise, a consistent lifter following a mediocre fitness program will easily

outgain an inconsistent lifter with the best fitness program ever created.
Look, lots of lifters with their New Year’s resolutions can muster up the
motivation to get in a few great workouts and even eat a high-quality diet for a
short while. But after one month, most of them will give up.
“Commitment is Staying True to What You Said You Would Do Long After the
Mood that You Said It in Has Left.”
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It’s the ones that stay the course and continue taking action day in and day out
for months and years that truly see the incredible results.
It’s the ones that step up and fight their natural tendencies of laziness and
impatience that succeed.
And it’s the ones that remain consistent, all while following the correct
principles suited to natural lifters that see the truly mind-blowing results.
Let’s be honest, every single person wants to be ripped. Yes, they want to have
a chiselled six-pack and muscular arms that bulge out of their sleeves. They just
don’t have the inner desire, motivation and strategies to actually achieve it.
They simply don’t have what it takes.
The real question is, do you?
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Want to Finally Transform Your Body?
If you have the drive and motivation to begin radically transforming your
physique (and your life) at this very moment… to immediately see your chest,
arms, back, shoulders and legs explode in size… to watch as your torso takes
on that head-turning v-shape... to finally be able to boast the chiselled body
that men envy and women crave…
Then, all that stands between you and your dream body is the right strategy
designed to deliver maximum results for your drug-free body.
Although it is important, having the drive and motivation is just not enough by
itself to get insanely ripped.
If you follow the wrong strategy (particularly one not tailored to natural lifters)
you can have all the motivation and desire in the world, but you’ll still see very
poor results. This is the situation millions of lifters find themselves in.
And it’s solving this exact problem that gets me out of bed every morning.
You see, there is nothing (and I mean absolutely NOTHING) that makes me
madder than seeing natural lifters putting their heart and soul into a program
that reaps them sub-par results.
Look, you can see just how radically off-track a natural lifter can get by making
just one of the eleven mistakes listed in this report.
But in reality, there is a LOT more to getting naturally shredded than by only
avoiding these 11 mistakes.
Don’t get me wrong...
Everything you have learned in this report is absolutely crucial to achieving

top-level results. But in truth, it only just scratches the surface of what it really
takes to see a jaw-dropping, breath-taking, and awe-inspiring body
transformation.
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If getting your dream body is to ever be more than just a fantasy, you need to
be told straight exactly what it takes to get extraordinarily shredded without
drugs.
You need a step-by-step guide that walks you through the entire process from
beginning to end, leaving no stones unturned. A guide that covers every single
aspect of your full natural transformation, providing you a blueprint that if
followed, will reap extraordinary results.
That’s Exactly What The Natural Shred Blueprint Is About
This program is a complete blueprint system that takes all the guesswork out
of the equation for natural lifters like you. This means you don’t have to go
through the intense 10 year journey I did to filter through what is actually
effective for natural lifters and what’s not.
You get to skip all that and get handed the simplified secrets in an easy-to-
follow, blueprint format. It’s as if I am handing you the answers to a final exam,
so that you can ace the test without having to study at all.
You see, my personal mission is to cut through all of the overhyped, ineffective
B.S. fitness advice out there preventing natural lifters from achieving world-
class physiques.
It is my mission to stop natural lifters from getting taken advantage of by the

drug-fuelled fitness industry. To provide the truth to natural lifters around the
world so that they can finally achieve guaranteed success.
The Natural Shred Blueprint covers everything you will ever need to know
about getting shredded naturally in a simple, step-by-step format.
You’ll receive the Muscle and Fat Loss Explained eBook complete with
essential bonus items. These include full workout plans, a workout log book
and customized meal plans tailored to your particular goals.
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25
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TOP 10 MISTAKES NATURAL LIFTERS MAKE THAT ARE KILLING YOUR GAINS

About The Author

Sean Cohen is a natural bodybuilder, fitness model and author. A former

From experience, he firmly believes that not only is it possible to get

COPYRIGHT & DISCLAIMER

© www.naturalshreds.com - All Rights Reserved

Lifting weights and making gains consumed my thoughts.

Yet, something in me knew that there had to be way.

Of everything I’ve learned throughout my incredible transformation, here’s the

So let’s get right to it…

Mistake #1 - Following Advice from Athletes Who Are On

As a drug-free (natural) lifter, the number one threat to you achieving

Unfortunately, most famous social media influencers on YouTube, Instagram

Don’t be one of those lifters!

Mistake #2 - Not Keeping a Workout Journal

Something as simple as an A5 notepad can be the difference between no

Who do you think has a better chance of getting shredded?

This process of muscle growth is an evolutionary response our bodies have

Mistake #3 - Lifting Too Light

If I bench press 2 kg weights and decide to move up to 3 kilogram weights, I

The intensity or weight load of the set is everything.

On top of all this, because heavier

Become stronger over time and the muscle will follow.

Pretty simple, right?

Mistake #4 - Focusing Too Much On Isolation Movements

It’s for this reason that compound

On top of this, compound lifts significantly raise testosterone and growth

Here’s the formula:

Focus your workouts on getting better and stronger at the free-weight

Mistake #5 - Training Each Muscle Only One Time per Week

Although it is very important to be fully recovered before training a muscle

For best results, hit each muscle every 3-5 days.

Mistake #6 - Not Having a Specific Transformation Goal

“If you aim at nothing, you will hit it every time.”

Take aim and select one of these two goals. Either…

2) You want to lose fat, while preserving as much muscle as possible.

That’s not a goal, that’s a wish!

Mistake #7 – Messing Up Your Bulking Phase

Bulking Mistake #1 - Eating Too Many Calories AKA Dirty Bulking

Bulking Mistake #2 - Eating Too Few Calories

Mistake #8 - Not Counting Calories

Look, considering that it is so easy and so quick to count calories, particularly if

I highly recommend logging the food you

Are you up for a challenge?

Mistake #9 – Not Eating Enough High-Quality Protein

Mistake #10 - Not Drinking Enough Water

How Does Water Impact Muscle Growth?

As an added benefit to increasing your strength, drinking plenty of water also

How Does Water Impact Fat Loss?

So How Much Water Should You Be Drinking?

Bonus Mistake - Not Staying Consistent

Likewise, a consistent lifter following a mediocre fitness program will easily

They simply don’t have what it takes.

The real question is, do you?

Want to Finally Transform Your Body?

Don’t get me wrong...

Everything you have learned in this report is absolutely crucial to achieving

That’s Exactly What The Natural Shred Blueprint Is About

It is my mission to stop natural lifters from getting taken advantage of by the

Now Is Your Chance...

There Are Zero Risks

I am 100% confident that The Natural Shred Blueprint will

If for any reason, you are less than 100% completely