How To Set Up a Training Split | Natural vs Enhanced
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- Опубликовано: 13 июл 2024
- Today we are talking about training splits. How do we set them up. Should we set them up different if you are natural or enhanced. We go over it all today in this video. Let me know how you like this and what your split is like in the comments.
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Push / Pull / Legs
This one breaks up your training into three separate days. Your push day is chest, shoulders and triceps. The pull day is back, biceps and traps, and the last day is everything lower body. You could throw some ab work in on your upper body days.
This training split works very well for those who don’t have a lot of time to spend at the gym and want to minimize the days they spend training, while still hitting all of the major muscle groups each week. You can spend only three days in the gym and still see fantastic results.
Upper / Lower
The upper/lower split is a good option for people who want to train muscle groups more than once per week. Sure, the old-school body-part split is fun, but destroying a muscle group and then giving it an entire week off may not be optimal for many lifters.
With an upper/lower split, each muscle group gets trained twice per week, as you do two upper body sessions and two lower body sessions. The workouts don’t have to be the same; you can do a heavy and a light upper body day in a given week or cycle the exercises. This one is very open-ended, and can easily be tailored to your specific training preferences.
Back & Triceps; Quads, Chest & Biceps; Hamstrings, Shoulders & Arms
Another body-part split, this one is a bit different from the traditional split. For example, following a classic training split, you would train triceps on your chest day. However, by the time you would get around to training your triceps, they would already be fried from all the pressing movements - a less-than-ideal time to train them. Your biceps, however, would be fresh, and you could hit them with 100 percent intensity and effort. This split gives the added benefit of stimulating your biceps and triceps twice per week.
The leg days are also broken down by muscle group. Quad and hamstring day could also be called knee-dominant and hip-dominant exercise day, if that makes it easier for you to visualize. Your quad-dominant leg day can include squat variations, leg press, leg extensions or walking lunges. Your hamstring day can focus on posterior chain exercises such as deadlift variations, glute bridges, hip thrusts, step-ups, and kettlebell swings.
Total Body Split
The total-body split is very effective for those new to weightlifting. When you’re first starting out, you want to train your muscles multiple times per week to get really good at the exercises and get your muscles used to frequent stimulation.
If you’re brand new to the gym, an all-out leg day could leave you limping around in pain for a week, which would interfere with the rest of your workouts. With a full-body split, you can only do one or two lower body exercises, which allows for a much quicker recovery time. With fewer exercises, you can train the muscle group two to three times per week.
When setting up a full-body workout, make sure it’s balanced. You want a horizontal push and pull, a vertical push and pull, a hip-dominant exercise, a quad-dominant exercise, and an abdominal exercise. A good example would be a workout consisting of a dumbbell chest press, chin-ups, seated shoulder press, bent-over rows, goblet squats, dumbbell deadlifts, and a plank variation.
Power & Hypertrophy Split
This is the most advanced training split on our list. If you want to train for both strength and size, this will be the perfect setup for you.
best training split for size
5 day split workout
6 day workout split
workout splits 3 day
4 day split workout
2 day split workout
upper lower split
push pull split
#trainingsplit #besttrainingsplit #bodybuilding 
Спорт
Also joint health needs to be considered...my muscles recover a lot faster than my joints
absolutely!
Eaxactly! That's why I got golfers elbows and shoulder issues on the left side.
Thats why deloads are a great thing
If it wasnt for my joints and CNS I could go all out on squat bench deadlift every day and still progress, you are very right.
Jasper M. exactly! I had to switch my bench day to a core / calf workout yesterday because my elbow was just hurting too much to bench
Love the community in the comments everybody positive and trying to help one another. Natural or enhanced.
exactly - we all in this together!
No enhanced aren’t even humans they are freak! They deserve shame for their bloated guts and overdeveloped uppertraps rather than getting praises all the time from non-lifters for eating unhealthy and not lifting with proper form.
@@Zetsuke4 biiiiiitch
RIP John! You will always be missed! 🙏🏿
John Meadows is unbelievable a humble guy. Who would've known that he'll like eat and every comment posted. This shows that he cares & I'm happy to support him. God bless bro 🙏🏽
Thank you. I appreciate the support and for you recognizing the efforts I make.
My favorite is Push, Pull, Legs, Rest Day, Upper body, Lower body, Rest Day. Alternating heavy days and light days. Upper/Lower days are supersets of antagonist muscles i.e. bench press supersetted with pullups.
@@adamek9750 I haven't looked at any of Layne's workout plans. I simply combined my two favorite routines overr the years, push/pull/legs & an upper/lower split.
@@zukodude487987 If you do low volume, I suppose it is. 2-3 sets per muscle group. I can't imagine doing 6 days a week full body, you will have to go very low on the intensity and on the volume. Maybe you are just a genetic freak.
@@zukodude487987 How are the results?
That's a fantastic idea for a split I never considered in 20 years of lifting lol. Thanks Jeff! I'm totally stealing this!
I would do seal rows after bench and pull ups after incline bench and bent rows after decline bench. Literally hitting the same angle both ways.
John is changing how we view enhanced vs natural and bringing all of us together on a great plain.
that's the goal, I hate the bickering
Whos john?
@@ericpacitti3970 the guy who's not Eugene.
I remember a channel, Natural Gallant Bodybuilding, saying the best workout is the one where you can recover from the highest amount of volume for yourself with the highest amount of frequency for yourself. I find this to be very accurate and a good example. Also, the video explains it basically the same way, at least so I understood it. Thanks for the video.
no drugs here, just anabolic chicken
Any time I need a refresher course on anything bodybuilding related I type in the topic I’m interested in and “mountain dog” and I find my answers. In this case “training split mountain dog” and here I am. I appreciate you sharing your experience/knowledge John !
Great stuff guys! I change my routine quite often to match my lifestyle and poor recovery. Overtrained recently so try to dial back a bit on volume and intensity to get back to where I was.....keep them vids coming!
No BS, straight to the point video. Love it
G'DAY mates!☺️ Your guests are always well informed. The variety of information that's being provided gives us viewers options to find better ways in gaining strength and size. 👍
Good video. I struggle with sticking to a split for any prolonged length of time - I admit to pretty much feeling out what I'm doing intuitively, based on how I'm feeling, what I did recently and what my schedule is looking like for the next few days. I know my numbers and I know what I'm working towards. It's working ok for me.
amazing.. i was just thinking about this today and no other than John Meadows uploads a video that answers my question perfectly.
Same. Another quality upload by the Mountain Dog himself!
Yes very good vid I notice a better quality in the video as well looks very defined.
Love the video!thanks for your knowledge john.
Big fan of instinctive training. Gauge your recovery time, this is key. Overtraining sucks as bad as undertrained. Naturals have to train hard, but smart. And keep in mind, training is just the the first part of a 3 part approach needed for gains. Good nutrition and proper recovery. The pump is great, but you do not grow in the gym. You grow in the kitchen and resting.
Genetics is 95%
@@sackychin6267 95% of what ? If u workout terribly but have amazing genetics, ur gonna look good, but if u have bad genetics and work your absolute ass off, ur probably gonna look good too.
This video is gold. I do 2 on 1 off 3 on 1 off full body days(5x). More effective sets and less fatigue per workout. Recovery is something I need to manage over many days rather than from a single workout. Similar to what Eugene said, my knees got sore so I backed off on legs and they blew up.
Very good and informative video. Thank you both!
This is complete gold. I can't believe this knowledge is for free.
Thanks for the great advice, it was very helpful & informative...
Perfect timing... 3days ago i just started a new program push ,pull ,legs n abs, rest n repeat! See how it goes pretty much bn on the typical bro split for too long now time to start mixing it up thanks guys 💪👊
How's it been?
this video is straight truth. well done, john
really humble and precise person - john meadows one of my favourite fitness mentors
Thanks for the advice John Meadows!
1 minute and a half in and i already liked the video. It looks really great, thank youtube for recommending them
awesome content John! i hope to meet you one day! God bless you & the family always!
I used to do PPL Rest Repeat and I stopped because I injured my elbow because of overusing it. I thought I only have muscles to recover but hell NO!
what I learned: It is more than muscles recovery.
Good stuff John. I think it is great to detail the differences between natural and "enhanced" training. Young or naive trainers are done a disservice by these workouts published by PED users... a PED user can do almost anything, the natural trainer has to be more careful. He's not going to recover or promote protein synthesis like a PED user.
Brilliant!
Another great video.
Great info. I love the Holy Grail and perfect split comparison. So true.
I just want to say i really enjoy your videos. Thank you.
Simple thing is nothing works forever. I have 2 routine that work really well for me and I cycle between them. Usually 4-6 months on one then the rest of the year on the other. One is locked in 4 days a week same body parts. The other is 4 day a week push, pull, legs, (whatever needs extra work day) as the forth day.
I’ve been doing Bro Split . But I designed it for myself . Monday : Chest and Lateral Raise - Tuesday Back and Trapezius - Wednesday Quad and Calf - Thursday Shoulder and Trapezius - Friday Arms and Forearm - Saturday Hamstring & Glute and Calf - Sunday Rest day ( If i need it ) . This split just designed around my muscles and joints recovery . So what i mean is that stop compare splits like PPL or Full bodu stuffs . Pls just listen to your body . I think Consistency is key . Just stick to the program that u love and enjoy most . Stay Strong ..
Big thing I learned about training splits is to make sure to change them. Don't get to fixed and take time to recover. And be willing to move the usual routine by a day.
Awsome video MD just what i needed to hear. 💪👍🇺🇸
Rip John, but incredible video, both very well spoken individuals. Basically optimize recovery and interpret how your training is affected by the volume, understand when to break, but also don't forget to take into consideration your tendon, ligament and joint health.
Very good advice.
Just listen to your body!
Right now I'm doing 1. Chest/Back,2. Legs and 3. Shoulders, arms, abs. 2000 calories on off days and 2350 calories on training daysand it's working for me now. I'm 182 cm (6 ft), 91 kg (200.2 lbs). Biggest thing that lead to improvements has been being consistent. Thanks for the information Mountain Dog.
Man, so helpful! Thank you!
Such a great topic!
I'm a big believer in Instinctive Training and listening to your body because like you guys talked about, everybody's body responds different to different things.
More videos with Eugene please!Dude knows his stuff!
Really liked how the other guy was just sitting patiently listening with a smile ❤
Love ur vids John !!
thank you!
Thanks for the video gents. I've just been writing up a new programme for the next period and this has helped immensely! Out of interest, would the deliberate over training method work with chest?
Thanks for sharing John!! Love to see you channel grow every time I check in. You deserve it.
Always quality video releases and frequent too.
Keep up the good work!
Happy thanksgiving to you John and your family.
you as well!
Theses collabs were great. Memories 🤧
Love this advice!
sidelwork The best routine for recovery is a full body routine every other day doing just One Set for each body part. Chest . Bench Press 20x 1 ,Incline Bech press 20x 1 ,Stand press 20 x 1 ,Upright row 20x1 ,Shrug 20x 1,Flys 20x 1,Pull over 20 x 1,Dips 20x 1 ,Chins 20x 1 ,Dumbbell row 20x 1,Barbell curls 20x 1,Incline curl 20x 1 ,Concentration curl 20x1 ,Narrow grip Bench press 20x1 ,Incline Dumbbell Extension 20x1 ,Reverse Z/Bar Curl 20x 1,Squats 20 x1 ,Calf Raise 20x 1, Deadlift 10 x 1 ,Crunches 100,Leg raise 100,Twists with broom handle 100 . For a warm up do 20 Reps with a light dumbbell or 5-10 lb weight disk 20 x1 .This is a Steve Reeves full body routine and make sure you only use light weights on your first workout so you do not over do it and then you add on weight when you can ,this routine is Brilliant and can be done in an hour to an hour and a half . Mon/Wed/Fri or Tue`s/Thurs/Sat and if you want have a run on off days to help with recovery .This routine works and Steve Reeves is the proof ,forget Split routines and give this routine a try . Make sure you sip on a protein drink when your training for energy or else you will not get through the whole workout ,this is very important ,you will need a pint or 2 pints when training . You will never know unless you give this routine a try
My favorite split 6 days on, 1 day off (usually Sunday) then Monday and Friday you train your weak body part.
How can you NOT like this? There's no argument that this makes sense.
Great content as always so true things always change change with them adapt
Thanks M Dog for all the help you give us all especially me I'm 41 yrs old and all the help counts I'm as big and strong as any 20 something year old thanks to you please keep on doing what you do
Very good factual evidence based info!
I just found this channel and it's the best
Great info
My current split : chest/back, rest, leg/shoulder, arms /abs, full body, rest, rest...Repeat.45 min session and all natural.
Hello.
How much sets by part in your split and in your full body?
Thank à lot
Man..... your video on insulin and how to maintain it and using eaa.....big game changer, use to be so sore but now I recover better and burning more fat 👍 plus you gain a subscriber ✌
Thank you!!!!
Do more videos from the muscle activation series guys, it is nice
What I found is when i start a program, i might have to train with soreness at first to force the body to adapt to the frequency i am using. If i just wait until im not sore, i will always be sore for the same amount of time and then i will lose time. When i force myself to train with soreness, my body adapts and soon enough im never really sore. In the long term I think it’s best to not let your body decide for your frequency but to kind of force it into doing more. You can’t apply that to the extreme but when it’s well managed and you know what your body can handle it’s good!
Shoulders, arms
Cardio
Back
Cardio
Chest/arms
Cardio
Legs
That's what I was taught years ago. Idk if it's best, or not.
Why not tag on cardio everyday man. Better for endurance and nothing wrong with tossing in 20 minutes or 30 minutes of cardio a day. Good for the heart and mind
I've had to pull back on splits due to injuries generated by not enough warm up, wrong sequence of exercise routines on one muscle group and poor form.
I had to train around my injuries for up to 4 weeks. Very frustrating, but I had to do it to recover.
I can’t believe that I am only seeing this after 2 years. 🙈
I am currently in this conundrum... as I want to create my own workout plan. I have been lifting since 2017, I must admit that it has been inconsistent.
During lockdown I picked up so much body fat and when gyms were allowed to open up... I got back into it since 15/10/2020 and been going ever since.
And this has been the most consistent I have been. Does that mean my gains are still considered to be Newbie gains?
This video has helped a lot and yes... I have so much more questions. 🤣
Thank you Mountain Dog.
God bless brother and thank you.
Watching this video for my new training split because of gyms reopening, great knowledge from both of you guys 💪🏻🙏🏻
Our pleasure!
@@mountaindog1 💪🏻👊🏻
Rafiki is back boys !!!!!
I wish I just listened to John years ago when I first started
Excellent channel
The complicity of all the info almost makes me want to throw my hands up in defeat. The sleep, diet, and split/routine takes forever to really figure out. Also factor in your normal work routine and the stress that comes with that it seems almost impossible to make gains. But, when you do hit the sweet spot in all the factors and you do make gains and feel like an animal in the gym, it’s all worth it then. Keep up the good timely info. Much appreciated.
you bet
Going through that at the moment, and in a spot where i don't know what to do next, but i will never give up, just because of that, when you figure out, you are an animal!
Hey Mountain Dog! Loved the video! I was wondering what you think a good training split is for athletes, I am a sprinter and a soccer player. My goals are better performance in my sport and aesthetics. Can you also provide some exercises as well. Thanks! Coach
Thanks I’m in a recovery right now and was wanting to get to it 🤘💪🏼🇺🇸
John was such an amazing person. We are all a lot better off because of him.
CNS recovery is another thing to consider. Personally i like full body routine twice a week. One routine is very abbreviated and low rep work to using singles on big lifts like bench and deadlifts, only a couple of other exercises. My next workout is more of a 5x5 using different exercisers to the heavy workout using slightly more exercises eg 7 or 8 exercisers at the most. 2 full body workouts i hit each muscle group twice a week, low volume and fequency help my recovery especially cns recovery from heavy singles training.
Awesome advice! Could you please do a video on making a comeback after being off training for months on end? Either due to injury or personal reasons.
Right. For the next three weeks it's push every other day!
Great video. Not just great' brilliant 🔥💪
Rip.
Superb vlog, love from India
That Rafeeki shirts a banger
Monday:chest and Tris
Tuesday:back and bis
Wednesday:shoulder and legs
Thursday:chest and Tris
Friday back and bis
Saturday shoulder legs
Sunday:offday
From argentina: a very interesting post, because of this I have a question or you could do a video haha: How would you approach a strenght principles if I have a bodybuilder aspiration but my weights are low?
We miss you John RIP to a legend
Currently I'm spreading out my chest and shoulder workouts for joint health reasons. I can feel extra stress in my shoulder joints without training them on opposite ends of the week as chest.
I'm currently on your arm program! holy hell it's good John :D
thank you!
Link for the arm program
@@spiderman4440 Not OP but here are some of John's Arm vids: ruclips.net/video/9uYWDTMAIRk/видео.html ruclips.net/video/SZUF6h_uv14/видео.html ruclips.net/video/JgJ7AK0du7k/видео.html
Listen to your body, train hard, sleep well, eat well, and try to progress. 🤷🏼♂️ hate to say it unless you’ve trained naturally for 10 years plus (also everyone is different) there are no rules and limits unless you tell yourself there is (even tho there is one you have to act that there isn’t). If you tell yourself that there is a limit, it will only hold you back from training a way that could be optimal. If you train with a lot of volume off the get go, your body will adapt with time. Training natural just takes time and patience, don’t listen to anyone, have fun and let your imagination take over and don’t doubt yourself (even tho there could be a limit)
Btw John and Eugene, I love this video just adding to it, I really wish people will take this and analyze what was said.
thank you!
Question
When you are injured and cannot train, how should you approach a meal plan concerning calories/ macros/meal volume? Should you eat alot of food to maintain muscle mass(bulk) , or should you force yourself into a cut until you have recovered from injury ?
I’ve been doing Push,Pull,Legs..rest..full body..rest..rest..and repeat
John, you are The Man. Love it
Add on question (more powerlifting related, but I recon you guys have some good answers in a bodybuilding context too):
How about heavy and light days, say 3x5 on day one and 3x5 @ 80% of monday (or lower when choosing dynamic effort)?
Thanks for the great work as always & keep it up!
Sounds good
.but no max effort days?
@@slee2695 The heavy day would be Max effort ;)
@@jurjenbavelaar1558 ok..usually max effort refers to 1 rep max
@@slee2695 Because the max you can use on 3- of 5 reps isn't max effort..? ;)
@@slee2695 max effort is only in conjugate westside style training, other well known coaches like Sheiko and Chad Wesley Smith like to run 3x5s n stuff in waving intensity n volume like that where you never go all out and only build
I always thought best approach was built around what body parts are lacking to others as time goes on you’ll see certain parts grow faster then others so just base it all around what isn’t growing fast is what your split should be based on and of course never train a muscle till it’s recovered but if it’s lacking over training the stubborn muscle is bound to happen just keep confusing what lacks with different things
smart man!
If you would train a bodypart every day for a few weeks, how much volume would it be per day? How many exercises? Just squat or leg press for 5-10 sets? Im very curious how to set that up the correct way.
have a good thanksgiving john ... †
you too!
1. Push
2. then legs....
rest day
3. Pull
rest day
Repeat....
Howe are the ideal reps for a natural bodybuilder? Grazie. Thank!💪💪💪
I always enjoyed total body since my work schedule only allows 2 maybe 3 day splits with focus on the compound lift
Eugene please a video about leg training and how to recover or avoid knee tendinitis
RUclips gold 👍
The best splits that have worked for me over the years is to do push exercises on one day, and pull on another day, then legs.
I'm the opposite.
I love chest back, biceps triceps etc.
That’s some good advice there, Mountain Dog!
great content
thank you!
Great content as usual. Speaking of recovery, what do you think about electrostimulation ? Do you think it's worth it ?
Im not real up to date on it
They say it's worth giving it a try but I'd say do it only if you are interested in going pro and use high frequency in order to stimulate. No need to waste your time and money if you are just an enthusiast
How about a clip on a good rebound training program right after a show to really pack on some muscle 💪🏻
I like that
Sir, what about choosing the right volume? Like if we do 20-25 heavy sets of legs there is no way we can recover in 2 days...but if we do like 10-12 heavy sets of legs then it can be recovered in few days.
Good principles: for natural lifters should make their best for training adaptations from acute metabolic stress and recovery properly