Are you a natural lifter struggling to find the perfect workout split for muscle growth and strength? Unlike enhanced athletes, natural lifters must optimize training frequency, recovery, and intensity to see consistent progress. If you've hit a plateau, feel overtrained, or aren't seeing the gains you expected, your training split could be the culprit. Science shows that training frequency and volume play a significant role in muscle hypertrophy. So, what’s the best training split for maximizing natural gains ? Let’s dive in! Key Factors for Natural Lifters 1. Training Frequency: Why Twice a Week Is Better Than Once Studies suggest that training each muscle group twice per week leads to greater muscle growth compared to once-a-week bro splits. Muscles recover within 48-72 hours , making high-frequency training optimal for naturals. 2. Training Volume: Quality Over Quantity 10-20 sets per muscle group per week is the sweet spot for hypertrophy. Excessive volume leads to di...
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