 All right guys what is going on it's Jacob here and today's video is going to answer a question that I've asked a lot of times and it's something I've really only recently become aware of and the question is what is the optimal training frequency for natural lifters so we're talking about someone who's not on steroids who is not on pro hormones who is a lifetime natural basically someone who is relying on their own testosterone level their own body their hormones aren't jacked up by anything else talking about the most optimal training frequency for natural lifters so by that what I mean is most optimal being how often do you want to train a particular muscle group each week for the best gains possible and we're talking about being in a surplus so we're talking about building muscle right now first of all you have to be in a caloric surplus you're going to need your protein to be on point you're going to need enough carbs to make yourself anabolic you're going to need to train fucking hard to but apart from that we're going to be talking about actually how often you want to train so up until recently you know I've always stuck to the bro split and you know the more I look into it the more I realize that that's sort of more suited towards someone who can just blast the shit out of one muscle group each day and repeat that each week and and what I've found with you know looking at a lot of forums a lot of studies is that when you're natural and you're relying on your natural testosterone levels protein synthesis actually you know pretty much stops after around about 48 hours after training that muscle so if you think about it like that train your biceps on a Monday Tuesday and Wednesday they're effectively going to be growing by Thursday that process of protein synthesis will have pretty much stopped and you're free to go and hit the muscle again so let's talk about concrete numbers here when it comes to optimal training frequency I would say as long as you give 48 hours between hitting that muscle group again you should be fine and what that means is that you can actually hit each muscle group three times in a week and you know recover well enough to continue your gains and have all optimal gains but personally I'm not going to be hitting each muscle group three times a week I'm a natural lifter and two times a week to hit each muscle group is tough by itself so I think three times a week is a bit far-fetched it's a bit much so we're going to throw that out but what I am going to say is twice a week will put you in great stead to make some natural gains how you structure your workout routine to make that happen is up to you what I like to do is a push pull legs split so obviously you I used to do you know biceps one day chest one day back one day legs one day shoulders one day and basically repeat but that wasn't going to be optimal the more I read the more I realized that after 48 hours you're going to stop growing so you don't want to leave you know that muscle group another three four five days without growing before you hit it again I mean it's not optimal we're talking about optimal you know frequency right here so I would say is for example I do a Monday I'd go pull which is back rear delts and biceps so you've got back movements you've got rear delt movements and you've got bicep movements from there I'd like to do a push workout on Tuesday which is going to be chest it's going to be shoulder work and it's going to be tricep work so that's a push day you've got pull push and then I'll go legs which is obviously you know whatever your leg day is going to be usually I like to do three to four exercises targeting both the quads and hamstrings if I want to do calves I'll do that too but what you've got is basically every single muscle group hit in three days it's up to you whether you take a rest day and then hit the three workouts again on you know your Friday Saturday Sunday and then you take another rest day and then start again on Tuesday Tuesday Wednesday Thursday you can continue going through like that what I tend to do is hit two three day lots so go pull push leg pull push legs and then have a day off and that's the entire week and then we'll do it again so I train six days a week I hit each muscle group twice a week and I have one rest day and that is the optimal way to train as a natural lifter I do believe whether you do legs push pull you do push legs pull pull push legs it doesn't really doesn't matter I tend to want to make sure my back workout is actually after my leg workout rather than before because if I go really hard on a back workout do some deadlifts or something like that you know that that tightness in my back is got is really going to limit my movement when I go and do something like a squat so it's up to you how how you structure days one after another but yeah as far as you know hitting each muscle group twice a week and also having a rest day in there that would would have to be the most optimal way to train as a natural lifter that is the most optimal frequency as a natural lifter so that would be my advice guys push pull legs you don't have to do that obviously you can fuck if you if you want to train twice a day six days a week then you could split it up still and do you know chest in the morning back at night you could do shoulders in the morning arms at night you could do legs in the morning fricking abs and calves at night and and keep going through like that but personally I really can only you know get enough time to get in the gym once a day at most and what this actually allows you to do is is hit a little less volume on each muscle groups you're hitting it twice a week you could go heavy in the first three workouts the week and then go a bit lighter in the second three workouts you know it's completely up to you but I would say that because protein synthesis naturally you know tapers off after about 48 hours you'd want to hit the muscle group you know again within 72 to 96 hours what's that four days three or four days and I think you should be right so yeah that's it guys just don't leave it like two weeks between muscle groups because that's completely detrimental to progress and you don't want to do that and that would be my advice so until next time have a great day train hard I hope I've made sense and I'll talk to you guys next time