Best Training Split if You Are Natural

Summary

The speaker, a coach with 20 years of experience, discusses optimal training splits for natural trainees. Emphasizing recovery rate over drug use, they suggest a general 48-hour recovery period for muscle training. The focus should be on individual recovery differences, with a strategy to train weaker body parts more frequently. The speaker also highlights the importance of enjoying the 'pump' during workouts and the need for a balance between high-frequency training and sufficient recovery, especially for natural trainees.

Takeaways

• 💊 The speaker emphasizes that the use of performance-enhancing drugs does not dictate the optimal training split for individuals.
• 🏋️‍♂️ Recovery rate is the key factor in determining how often one should train a specific body part, regardless of whether one is a natural trainee or not.
• ⏱️ Protein synthesis typically peaks within 36-48 hours, suggesting that muscles are generally ready for retraining after this period.
• 🔄 The speaker recommends training a body part every three to four days for those who recover well.
• 🤔 Variability in recovery exists; some body parts may recover faster than others, which should be considered when planning a workout split.
• 💪 Prioritize training the two weakest body parts more frequently to address imbalances.
• 🚫 High-frequency training for all body parts is not feasible due to limited recovery capacity.
• 🔄 The speaker suggests a strategy where weaker body parts are trained more frequently within the recovery window.
• 🏋️‍♀️ Whole body splits may not be as enjoyable due to the lack of a 'pump' or full muscle engagement compared to focusing on one body part at a time.
• 🎉 The importance of enjoying the training process and achieving a good 'pump' is highlighted for natural trainees to maintain motivation and training effectiveness.

Q & A

What is the primary factor to consider when determining the optimal body part split for natural trainees?

The primary factor to consider is how quickly an individual recovers, regardless of whether they use performance-enhancing drugs or not.

How does the use of performance-enhancing drugs affect recovery and training splits?

While drugs can help individuals recover faster, they do not determine the training split. The split should be based on an individual's recovery rate.

What is the general time frame for muscle recovery according to protein synthesis?

Protein synthesis generally peaks within 36 to 48 hours, suggesting that muscles are typically ready to train again after about 48 hours.

What is the recommended frequency for training a body part if an individual recovers well?

For those who recover well, it is recommended to train a body part roughly every three to four days.

How does variability in recovery times for different body parts affect training programs?

Variability in recovery times requires personalized training programs where some body parts may be trained more frequently if they recover faster.

What strategy does the coach recommend for individuals with weaker body parts?

The coach suggests focusing on the two weakest body parts and training them more frequently, such as within a 48-hour window after the initial training session.

Why is it important to consider the 'pump' feeling during training?

The 'pump' feeling is important because it indicates that blood is being driven into the muscle, which can enhance the training experience and muscle development.

What is the coach's perspective on whole body splits and their impact on training enjoyment?

The coach finds whole body splits less enjoyable because they may not provide the desired 'pump' feeling, as the volume of exercises for each body part is typically lower.

How does the coach recommend balancing the need for recovery with the desire for a good pump during training?

The coach advises focusing on body parts that need improvement and ensuring there is enough volume in the workout to achieve a good pump without overtraining.

What is the role of enjoyment in the coach's approach to designing training programs?

Enjoyment plays a significant role, as the coach emphasizes the importance of having fun and experiencing the 'pump' during training to maintain motivation and engagement.

How does the coach suggest natural trainees should approach the frequency of their training?

Natural trainees should consider the science of muscle recovery and their individual recovery rates, focusing on their weaker body parts and ensuring they have fun during training to maximize results.