Best workout split if you are Natural

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[dsquared]

Still miss this guy. I’ve been working out for 45 years and a good portion of how I train now I learned from this man. RIP sir.

[myouounoanjii]

I never get tired of listening to John.
Never forgotten 💪❤

[davidlloyd]

I would add, as a natural lifter of 32 years experience, that you can vary loads and volume workout to workout, so if you do train everything twice per week, you can have a heavier lower volume day, and then a lighter higher volume day. For example, on my first back workout, I often do heavy deadlifts, followed by heavy barbell rows, 8 sets total. That's it. Then on my second back day, I'll do Pullovers, Chest supported wide dumbbell rows, and Lat Pulldowns, all going for higher rep range, for a total of 12 sets. By doing this, you balance volume against resistance, stimulate the muscles in different ways, and also retain your ability to recover. Great insight as always from John. RIP 😞

[MrTmenzo]

Thanks John. As a natty this makes me feel better and will tone it down a bit. I knew it wasn't normal for me to feel exhausted 24/7 and trying to max out every time.

[shenz]

We miss you John! Thank you to who is posting on this channel ❤

[juggles]

Took me a long time to deprogram myself from the starting strength cult mindset of full-body only workouts. Splits are so much more fun and when you’re having fun, it’s so much easier to get into the gym. “Optimal” doesn’t matter if you’re dreading your workouts

[drzitbag]

"optimal" does not mean "obligatory". youll be fine training your muscles once a week. you ll get there in 4 years instead of 3. dont miss out the life or neglect your responsibilities for the sake of muscles.

[jmcfar]

Thank you John. Time rolls on and John’s training principles are still the bedrock of my training.

[andrew.b-do]

Still great to watch and learn from this no.1 guy, still so sad that he's gone 😢.... Massive cheers to the people that's putting these posts together ! RIP big man. UK 🇬🇧

[DG-nbfe]

A. Chest Back Shoulders
B. Legs Arms

Mon Wed Fri

Rotate A and B those 3 days week, every muscle is worked 3x in 2 weeks. Good balance of frequency and volume for intermediate and advanced lifters.

Total Body workouts 3x week past the beginner stage is too much work when doing 2-3 exercises per muscle group and 2-4 sets per muscle. Workouts can be 2-2.5 hours long.

A and B splits 3x week can balance volume and frequency nicely for bodybuilding, allowing ample stimulation in a reasonable amount of time like 45-75 minutes per workout.

🤷‍♂️

[anthonyalfieri]

I am a 63 year old natty. Wasn't always. I noticed my recovery takes longer than ever now and have to take a day between workouts. I still train as hard as I can but I'm fatigued the next day. I really don't know what to do anymore. So, I'm taking a break for a short time, maybe 2 weeks, then I'll start again from the beginning and monitor my recovery. I can't stop forever, not after 48 years.

[basfinnis]

Still so strange seeing this very nice chap. Great tips and information is such a friendly way. Very much missed.

[SPGB]

Only just found this guy recently and miss him already. Wish I found him earlier in my training. Super down to earth too.

[spontaneousbootay]

this right here is why everyone loves him. theres no better advice than this, simple and straightforward.

[MrGuelot]

Pull Push AB routine is great! 1 exercise for each bodypart( some exceptions: 2 back, 2 for quads, or chest, in 4 sets, 4-20 reps, 1min/1:30 rest. More frequency, less exercices...

[pmas]

Never-ever have I heard of a guy so emphatically focus on the fun you can have in the gymnasium. Meadows is a GOAT, miss this man!

[akapabs]

As always thank you John (family/friends).. I'm still bangin out full body 3 times a week with active days off in between as a newb.. but I always store away the knowledge John gives us and implement as much as I can as far as technique and execution. Thanks! 🙌

[demetriuscooksey]

I can attest to that recovery variability. My old training partner could train body parts again in half the time it took me to recover. He was basically hitting everything twice as often as me and improving in every workout. It didn't take long and he left me in the dust.

[yanwain]

This was always one of my favorite clips of John. Love the "inject" line

[microondasletal]

This is great advice! Something I'd add, however, is that tendons don't recover nearly as fast as muscles do, even if this too may vary between individuals. I tried all kinda frequencies and mix them from time to time. Once per week with a really high intensity workout (not to be confused with Mentzer's HIT) works the best for me. Every single time I've reduced my frequency I've gotten bigger; an upper-lower split made my foundation and it worked, but I got injured several times because I just wanted to do it all in every workout, which was obviously a bad idea. Intensity+volume+frequency will kill anybody's joints and tendons. You must either sacrifice one or tune all of those down a bit to get results without injuring yourself.

Currently the only part I work twice per week are my arms, as biceps are a genetically weak spot of mine (pretty big, but the insertion is the opposite of Arnolds', so I need to grow it more to actually get the great peak I'm looking for).

RIP John Meadows, you'll be remembered for a long time in this community.