Best Split for Muscle Growth - Natural Bodybuilding

Summary

In this video, a professional natural bodybuilder shares his favorite 5-day training split that helped him lean bulk and lose over 40 lbs. The split includes hamstring-focused leg days, chest and back-focused push and pull workouts, and a full upper body day on Saturdays. Key exercises and strategies are highlighted, with an emphasis on proper nutrition and recovery. The bodybuilder also stresses the importance of consistency, dynamic warm-ups, and using alternatives if certain machines are unavailable. For those looking to enhance their results, the video offers insights into meal prep and joining his training program for further guidance.

Takeaways

• 😀 Start with proper diet: Adequate protein and balanced macronutrients are essential for muscle growth. Nutrition is key before focusing on training.
• 😀 Focus on leg training: The split includes two leg days—one hamstring-focused and one quad-focused—strategically placed after rest days for optimal recovery.
• 😀 Dynamic warm-ups: Always start with dynamic stretching and light warm-ups (like walking lunges) to prepare the muscles and joints before intense training.
• 😀 Importance of compound lifts: Exercises like Smith machine squats, hack squats, and lat pulldowns are essential for building strength and muscle mass.
• 😀 Chest pump day: The chest-focused push day is about hitting the upper chest and shoulders, using a variety of presses and isolation exercises for maximal pump.
• 😀 Alternate machine and free weights: If the equipment you need is taken, always have alternatives to keep your workout moving and avoid long waits.
• 😀 Back-focused pull day: Start with lat pulldowns, followed by row variations, and finish with bicep exercises. Ensure proper form to avoid neck strain.
• 😀 Minimal direct ab training: Abs are worked once a week with simple exercises like weighted cable crunches and leg raises, usually after the shortest workout day.
• 😀 Recovery and rest: Thursdays and Sundays are rest days, with a focus on recovery and meal prep. Don’t skip rest for muscle growth and injury prevention.
• 😀 Focus on consistency: The split helped the trainer gain 5 lbs of lean muscle and lose 40 lbs over 9 months—consistency in training and nutrition is crucial.
• 😀 Meal prep is key: Sundays are dedicated to meal prep, ensuring that the trainer has healthy, prepared meals ready for the week, supporting the training routine.

Q & A

What is the primary goal of the 5-day split mentioned in the video?

The primary goal of the 5-day split is to help lean bulk, build muscle mass, and lose fat. The individual in the video mentions losing over 40 lbs while using this split.

Why does the bodybuilder recommend focusing on diet before training?

The bodybuilder stresses that it's harder to grow muscle tissue without proper nutrition, particularly adequate protein and balanced macronutrients. Diet is essential for muscle growth and recovery.

What muscle group does the bodybuilder focus on for the first leg day (Monday)?

On Monday, the focus is on hamstrings. The leg workout begins with hamstring curls and progresses to various exercises like the Smith machine or hack squat and stiff-legged deadlifts.

How does the bodybuilder structure his leg days for optimal growth?

The bodybuilder places both leg days (hamstring-focused and quad-focused) after rest days. This structure helps the legs recover and perform better during workouts.

What is the reasoning behind using the Smith machine or hack squat for leg exercises?

The bodybuilder prefers using the Smith machine or hack squat for leg exercises because they offer stability, making it easier to target specific muscle groups like the hamstrings or quads depending on foot placement.

Why does the bodybuilder emphasize the importance of alternative exercises when machines are unavailable?

The bodybuilder emphasizes that muscle growth depends on the stimulus, not the specific machine used. If a machine is unavailable, he chooses alternative exercises that provide a similar stimulus to keep the muscles engaged.

What is the rationale for starting the chest workout with an incline press on the Smith machine?

Starting with the incline press on the Smith machine targets the upper chest, which is an area many people need to grow. This exercise is performed with two warm-up sets followed by three working sets.

How does the bodybuilder approach training his biceps during back-focused pull days?

The bodybuilder targets his biceps with two to three sets of hammer curls, often using a seated variation for added elbow support. Afterward, he finishes the back workout with a bicep-focused exercise, such as a beaian curl.

What does the bodybuilder do on his rest days to support recovery?

On rest days, the bodybuilder focuses on recovery by getting his steps in, prioritizing proper nutrition, and avoiding intense physical exertion to allow muscles to recover and grow.

Why does the bodybuilder suggest training calves less directly, and what is his approach?

The bodybuilder mentions that calves are highly genetic and have not been directly trained in over two years. Instead of focusing on calves, he suggests emphasizing upper body development, as calves are naturally influenced by genetics.

What is the structure of the Saturday full upper body workout?

The Saturday workout focuses on both chest and back, with exercises like incline and flat presses, lat pull-downs, and single-arm cable rows. The session finishes with shoulder work, bicep curls, and tricep exercises, alternating weekly between different pressing variations.