TIER LIST - DIVISÕES PARA NATURAIS

Summary

In this video, Jaime Dela Madrid, a natural physique trainer and athlete, ranks the best to worst training divisions for natural athletes based on science and personal experience. He criticizes divisions like the 'one muscle group per day' and 'push-pull-legs' for limiting performance and results. He advocates for a more flexible approach, emphasizing movement patterns over fixed divisions. Jaime suggests that personalized training plans based on specific goals and intelligent organization of exercises can lead to better results. He promotes his own resources, including his book and upcoming sports consultancy, for athletes seeking optimal training strategies.

Takeaways

• 😀 The 'one muscle group per day' division (A, B, C, D) is the least effective, as it leads to muscle fatigue and reduces performance, hindering hypertrophy.
• 😀 The push-pull-legs split is better than the 'one muscle group per day' method but still limits flexibility, and can lead to excessive volume and fatigue if done frequently.
• 😀 The upper-lower split provides more flexibility than push-pull-legs, but still has limitations as it forces trainees to alternate between upper and lower body sessions.
• 😀 The most effective training division is based on movement patterns, allowing for greater flexibility and customization based on individual needs and goals.
• 😀 Hypertrophy is driven by mechanical tension, not by exhausting muscles through excessive volume or causing maximum fatigue during a single workout.
• 😀 Full-body training isn't ideal for most natural athletes because it lacks the intensity and focus on specific muscle groups, making it less dynamic and less enjoyable.
• 😀 Organizing training based on movement patterns—such as push, pull, squat, hinge—enables a more efficient and tailored approach to muscle growth.
• 😀 A push-pull-legs routine without a structured plan can lead to overtraining, with too much focus on certain muscle groups and too much volume.
• 😀 The flexibility of an individualized movement-pattern-based approach allows you to select exercises based on priorities like improving specific muscle groups.
• 😀 Customizing training by adjusting volume and intensity to your body’s response is key to getting the best results naturally, without being restricted by preset divisions.
• 😀 Training divisions like 'push-pull-legs' or 'upper-lower' can be effective but may not offer the optimal results for a natural athlete aiming for sustainable muscle growth.

Q & A

Why is training one muscle group per day considered ineffective for natural athletes?

Training one muscle group per day is inefficient for natural athletes because it often leads to excessive fatigue, which reduces performance in later exercises. This approach focuses too much on peripheral fatigue and does not stimulate hypertrophy effectively. By focusing on multiple muscle groups per session, natural athletes can achieve better overall results.

What is the main flaw of the push-pull-legs (PPL) training method?

The main flaw of the push-pull-legs (PPL) method is that it can limit training flexibility. While it's a widely used division, it confines the athlete to specific muscle groups for each day, which may prevent optimal performance or muscle prioritization. Additionally, doing PPL six days a week can lead to accumulated fatigue without the necessary recovery for optimal progress.

Why does Jaime dela Madrid recommend against using a classic full-body workout routine?

Jaime dela Madrid doesn't favor classic full-body workouts because they often lack effective muscle stimulation during the session. These routines typically include a wide range of exercises for different muscle groups, which can result in less focus and poor performance. Additionally, they can be less enjoyable due to the lack of a good pump, which can impact motivation.

How does the upper-lower body split compare to other training divisions?

The upper-lower body split offers more flexibility than methods like push-pull-legs because it groups muscle groups by upper and lower body. This allows for better organization of exercises and reduces excessive fatigue by spreading muscle group focus over different training days. However, it still limits flexibility as the structure repeats over time.

What does Jaime suggest as the best training approach for natural athletes?

Jaime suggests the best training approach is a flexible, movement-pattern-based structure rather than sticking to traditional divisions. By focusing on movement patterns and organizing exercises according to specific goals and priorities, athletes can optimize their training for better performance, recovery, and muscle growth without being restricted by pre-set divisions.

What role does muscle fatigue play in the effectiveness of a workout?

Muscle fatigue plays a crucial role in training, but it should be managed wisely. Excessive fatigue, especially peripheral fatigue, can reduce performance during subsequent exercises. The goal is to induce controlled fatigue that leads to muscle growth without compromising the effectiveness of the workout.

How does a training method based on movement patterns differ from traditional training splits?

A movement-pattern-based approach is not confined to traditional splits like upper-lower or push-pull-legs. Instead, it focuses on grouping exercises by their movement patterns (e.g., push, pull, squat, hinge) to create a more dynamic and personalized training routine. This allows for better targeting of muscle groups and flexibility in designing workouts.

Why might natural athletes benefit from varying their training routine frequently?

Natural athletes benefit from varying their training routine frequently because it prevents adaptation and keeps the muscles challenged. Changing exercises, movements, and muscle group focus can help break plateaus and stimulate further muscle growth by continually introducing new stimuli to the body.

What is the main reason why the 'one muscle group per day' division is not optimal for hypertrophy?

The 'one muscle group per day' approach is not optimal for hypertrophy because it leads to excessive fatigue in the targeted muscle, decreasing the quality of subsequent sets. The focus on one muscle group prevents the effective use of mechanical tension, which is a key factor in muscle growth.

Why is adherence to training plans important for long-term success?

Adherence to training plans is important for long-term success because consistency is key to muscle development and performance gains. However, the training plan should also be dynamic and adaptable to ensure it stays effective and aligned with the athlete’s evolving goals and physical condition.