Best Workout Split if you are "NATURAL"

In this video, we are going to discuss the best workout split if you are "natural". This workout split is designed for lifters who are trying to achieve a muscle-building workout without taking any supplements.
We will be covering the following:
-The rationale for the workout split
-The exercises you will be performing
-The duration of the workout
-The amount of weight you will be using
Make sure to check out the video to see the results for yourself!
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[@Seabee208]

THANK YOU for spreading the truth of being natural and training every part x2/week. Sure, I did that and got insanely shredded, but I was alarmingly over-training. Once I switched to even higher intensity, lower frequency, upped the weight with lower reps, and switched to one body part once a week, except shoulders, I blew up in size and strength. I love high volume sets especially for a deload phase. But reaching failure at 6-10 reps, no more than 2 sets each exercise during a meso cycle, for me, has yielded crazy results. Rest well, Mr Meadows 🙏

[@taomahNEGEV]

The only honest body builder.

[@whatisupmydudes270]

I personally am currently doing an Upper-Lower split (4 workouts in an 8 day cycle). I enjoy it, try to pick as much variety in my exercises as possible just for fun!

[@nourimohamedtaher4915]

Rest in peace ❤

[@TheFirstAmendment]

Rest in peace.

[@caiodeoliveiraa]

Although PPL being favorite for most of amateur bodybuilders, I love one that Ive learned from Buff Dudes (seriously, it changed my phyiique): Chest/Back Legs focused on quads Arms Shoulders and calfs Chest/Back again Legs again (focused on hamstrings) and some lateral raises This split worked wonders for me! Ps: RIP John, you will always be missed!

[@connorbaird8596]

Out of curiosity mate, when hitting chest and back what was the set count and rep range like?

[@caiodeoliveiraa]

@@connorbaird8596 I try to stick with 20 sets per muscle group per week, for example, on chest and back day, I stick with 4 sets of bench press, 3 of inclined and 3 declined. Same works for back: 4 sets of pullup/pulldown, 3 of rows and 3 of bent over rows. Then you start checking which body parte is lagging, so you can adjust the type of exercises for each one... Rep range goes from 6 to 12, if I feel that I need some muscle group is kinda weak, I adjust some sets for 6 to 8 reps... and 10 to 12 if you'd choose to add size on it...

[@lesbetesdelamer]

is there a specific video where they explian this? thanks!

[@connorbaird8596]

@caiodeoliveiraa Brill, cheers man. Been doing a bro split for about 3 years and just feel like mixing things up a bit.

[@caiodeoliveiraa]

@@lesbetesdelamer Not really, it was an old one (something around 2016), it was one which Brandon was doing some videos about his training split and which exercises he was doing at that time. He just mentioned quickly this split which was the perfect one for him

[@floridaaaaa]

I change it up every few months, from hitting a part 2x a week to 1x. Also vary the weight vs volume. Definitely agree on the fun factor!

[@floridaaaaa]

Also doing PPL but added a separate shoulder day and arm day. So it’s chest, legs, back, shoulders, arms. And running MWFS - about 20 miles a week

[@floridaaaaa]

Oh that’s the bro split lol

[@Rakyr]

Honestly, any split works if you have a progressive approach and add weight to the bar over time

[@christmasisawesome9348]

Yeah, progressive overload is the key. Switching up how you lift make it less repetitive and less boring.

[@Rakyr]

@@christmasisawesome9348 defo, sick name btw!

[@blagerthorpnonersense1894]

The best split though is the one that keeps you coming back consistently to lift.

[@christmasisawesome9348]

@@blagerthorpnonersense1894 Exactly

[@somuchfortalent]

@@blagerthorpnonersense1894banana splits keep me coming back to lift.

[@Liam-eb6zb]

Started doing this split about a month ago and have been loving it: Monday - Legs and core Tuesday - Full upper body Wednesday - Rest Thursday - Arms, shoulders, and core Friday - Rest Saturday - Push and core Sunday - Pull Every workout throughout the week is different so it keeps things refreshing. It also works with my schedule at college since Wednesday and Friday are my busiest days. I have really good leg genetics so I only hits those once a week, but really weak shoulders, arms, and core.

[@FrozenSurf]

I’ve found that as a 40 year old natty this split works nice for me. Calves before or after every session rest days either Saturday or Sunday and always Wednesday Legs abs Chest Tries Back abs Shoulders and Bis

[@andrew.b-d4o]

God bless you John.....sorely missed. UK 🇬🇧

[@alexanderkeber4257]

The fun factor is very important!

[@Tropax1]

Currently doing full body 3 times a week and have done that since I started working out 7 and a half years ago with 3 exercises pr. muscle group.

[@elliot438bcfcVTEC]

Can't really go wrong with a bro split if you like training that way. Its simple and works. Could you train body parts a bit more often? Yes but most programs hitting everything twice a week i found i would need to deload very often. Currently I do Push, Pull, Rest, Legs, Arms, Rest. Repeat. Sometimes if im feeling really good ill do all 4 days without the rest day inbetween. You can eaily add extra shoulder work on arm day too. This way i'm hitting ever body part more than once a week but not so much i dig a hole too quickly. Now i'm older it's nice to not have to train more than 2 days in a row too.

[@TommyG93]

I used to train 3 days a week mostly full body, added an additional day and changed to upper / lower split. This feels the best for me because I personally feel like hitting a body part once a week just isn't enough for optimal growth. And if people ask do you skip leg day I can just simply answer nah bro I do it twice a week 😂

[@moneyblade5]

I currently do: Monday - Legs and Shoulders Wednesday - Back and Biceps Friday - Chest and Triceps

[@0713mas]

Best advice right here, RIP John.

[@djangotrane]

I do push, pull, legs, abs, and either push or pull again. Been working well for me.

[@ShotinTheToe]

I do a 4 day split everyday of the week. Quads/Hams/Calves, Chest/Side Delts, Back/Rear Delts/Calves, Arms/Abs/Obliques. I normally do 10 sets for big muscle groups and 6-9 for smaller ones. Seems to work good for me. Occasional rest day comes up which is expected.

[@shane555]

The best training split is the one you enjoy doing 😊

[@edmurray5250]

As always, Mr. Meadows, a great video thank you

[@Ninequads93]

Currently doing: Monday-Chest Tuesday-Back Wednesday-Legs(Quad focused) Thursday-Shoulders Friday-Hams/Glutes/Abs I’m fairly content with this split however I noticed my arms are the most lacking part so I have been switching my Fridays to arm day. Also I have plateaued on chest so I would like to implement more chest somehow but I have a delicate shoulder so I’m not sure if that would be smart to have that much frequency for chest. Let me know what you guys think I can definitely do a shoulder/light chest day instead of just shoulders as I feel those are fairly well built.

[@famcantor5]

Your arms must look like spaghetti's, lol

[@Ninequads93]

@@famcantor5 😂 nah they’re actually not that bad for the longest time I actually worked out 6 days a week and the sixth day was arm day. However I’ve been trying to force myself to take two rest days. So I’ve been including triceps during chest day Monday and bicep during back day Tuesday. However I also do not weigh a lot so that contributes to me not having huge arms. So mostly it’s my nutrition to blame.

[@Ninequads93]

@@famcantor5to me they’re lacking compared to my other muscle groups but others say I have nice arms. But I think my shoulders play a big part in making them look more built.

[@slimeyslug50]

Just add tri’s to chest, and Bi’s to back. They’re already being worked as a secondary muscle anyway so makes sense. Absolutely no need for an arm day.

[@Ninequads93]

@@slimeyslug50 my problem is I go really hard on chest and back day and by the time I squeeze in arms I feel like it’s half effort or I’m fatigued and my arms don’t get the best workout they possible could. However, I can try to same more energy for arms.

[@Cenot4ph]

Upper lower works for me at this time

[@anupampaul8986]

Thanks sir🙏🙏

[@StuartMcLean-u9q]

I miss this guy 😪

[@janhoudek4678]

day 1 chest + biceps + abs with focus on obliques day 2 legs + shoulder + forearm day 3 back + triceps + abs Day 4 day off

[@sadbravesfan]

No

[@zerrodefex]

I stick to full body but whatever I want to bring up the most gets extra volume so right now my full body day tends to be 2/3 upper vs 1/3 lower body, 1/3 of the workout overall might just be the chest alone.

[@bqb9591]

You can't tell anyone how to workout unless you are natural. I learned how to workout from natural bodybuilders who had did prison time. The workouts are totally different and rep range is crazy.

[@billyabot3023]

Hello. Can you explain us please?

[@steelphantom9105]

What was the actual program you learned from those national bodybuilders?

[@1010a-k4h]

Lol

[@AjaychinuShah]

Well, John, The Fundamental Serpentine Theorem of Powerbodybuilding, IS DONE elevated platform.

[@AjaychinuShah]

Bummer, 1 is ok.

[@AjaychinuShah]

Stop then

[@limweijie3351]

Day1: Chest, Delt (Front), Calves Day2: Back, Delt (Rear) Day3: Abs cardio / rest Day4: Delt (Side), Tricep Bicep Forearm Day5: Legs Day6: Abs cardio / rest Repeat More 'rest' days bc ability to recover as naturals < enhanced Also following dorian yates + mike mentzer style of HIT

[@sadbravesfan]

No

[@mel7804]

RIP MOUNTAIN DOG

[@jeelani5530]

❤for🇮🇳 pro🙂

[@JB-vx6py]

You are missed

[@somuchfortalent]

my back is sore every day.

[@kingv630]

I thought homie had passed?

[@steelphantom9105]

He did.

[@therevolution500]

Let's everyone take a moment for the anniversary of the 21rst century's darkest day 9/11.

[@Psychedelic430]

Bro split all the way , 12-20 sets max. You need to recover fellas always remember that.

[@jadbhirich7560]

RIP

[@ashog1426]

Ppl

[@JarethGarza]

This was all bait

[@crispycrystal7892]

is he dead ?????

[@steelphantom9105]

Yes

[@echdan1]

i disagree everything he's saying for recovery. 3 days is way to long to recover. all natural people will still looks the same all year around .just doing recovery . i dont do recovery

[@steelphantom9105]

What training program do you recommend?

[@robertquinlan8063]

​@@steelphantom9105 Whats your routine?