Best Training Split For Natural Bodybuilders – How Often Should You Train a Muscle?

Best Training Split For Natural Bodybuilders – How Often Should You Train a Muscle?


How Often Should You Train a Muscle? In other words what is the best training split
for natural bodybuilders? In this video we’ll talk about training frequency
and we’re starting right now! Welcome to my channel,
I am Steven, the Lifting Dermatologist, a Belgian doctor with 30 years of weight lifting
experience, and the author of “Flexibel Dieet en Krachttraining”. If you want to learn more about fitness and
nutrition, hormones and anti-aging, please Like and Subscribe,
all this to optimize your life overall. And hit that notification bell so you won’t
miss anything. Since training frequency, volume and intensity
are so interrelated, frequency really depends on how much you’re doing each workout, and
the intensity you are working with. It also depends on your training age or experience. When you’re a beginner, everything seems
to work. In my first decade of training, most of the
time I did the typical ‘bro splits’, working each muscle group on a different day, with
a frequency of only once per week. That worked fine for me, as it does for almost
all beginners. Of course you have to put in a lot of volume,
and a lot of intensity during each workout, since you’re working the muscle group only
once each week. Later on I performed full body workouts, 3
times per week, but had to do lower volumes, and lower intensity in each of those workouts,
and still that took me over 2 hours each training! Nowadays I workout 3 times per week, alternating
upper / lower body, each time for 90 minutes max. This way I train each muscle group 3 times
in 2 weeks, making it a relative low frequency of 1.5 per week. I had several people asking me how that can
be enough to obtain a physique like mine. But if only they would realize the amount
of volume and even more intensity I put in each workout, performing 4 to 5 sets of the
compound exercises reverse pyramid training style, taking every set nearly to the limit,
and if only they would feel how exhausted I am afterwards, surely they would understand. Don’t take me wrong, I don’t take every
set to failure, I keep 1 or 2 reps in reserve, and track my weekly progress, still trying
to hit PR’s, and note the Rate of Perceived Exertion (RPE) after each set. I know from experience -believe me I have
tried- that if I would do a fourth workout each week, with the same volume and intensity,
I would not be able to recover. Of course, if you prefer to work out more
frequently, that’s completely fine, but you will have to lower the volume and/or intensity. But personally, once I’m in my gym, warmed
up, and with the right mindset, I just like to go all the way, and max out volume and
intensity in that particular session. Maybe you have seen videos of me before that
focussed on my physique. Yes, I have been much fatter, and yes, I have
exaggerated cutting and lost a lot of muscle as well. I have regained that muscle doing lean bulks,
alternated with light to moderate cutting phases, to get the physique where I am at
for the moment. I guess I have reached my natural genetic
potential, being on TRT to optimize my hormonal levels within the physiological ranges since
June 2017. If this is your first time on this channel
and you want to learn more about fitness and nutrition, supplements and hormonal optimization,
make sure to subscribe, and click here to check out the videos in this playlist about
TRT and hormone optimization HOT.

30 Replies to “Best Training Split For Natural Bodybuilders – How Often Should You Train a Muscle?”

  1. I do the same split.I do 6 sets per large muscle and 2 sets on neck, bis , tris, forearms because I do a lot of compound pussh and pull movement's that at to the volume.

  2. Weet je wat ik knap van je vind is: je geeft een goede uitleg en je hebt amper of zelfs nooit een Dislike. ๐Ÿ‘๐Ÿ‘Œ

  3. Hello dear. Few years ago, I was everyday at the training center. I lose a lot of potential. But you give me a motivation…So I will try again. The biggest issue for me is to work on abdominal muscles…so let's try again. Thx and take care of you. Atb. David

  4. Thank you so much for sharing this awesome video my very good friend. I make a friend and please stay connected.

  5. Wow!!!^^^
    Wonderful video!!!^^^
    Thank you very much for nice information!!!^^๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š๐Ÿ‘๐Ÿ‘๐Ÿ‘

  6. Really good insight into your workout process. I do a lot of the same having experimented with so many methods.
    like #55

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