John Meadows: Best Training Split if You are a natural

Written by James C., M.S.(C), PT

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John Meadows (RIP) was one of the top bodybuilding coaches in the world, the highly popular trainer sadly passed away unexpectedly in 2021.

John Meadows was a professional bodybuilding coach and also a competitor, he was known for his vast knowledge of diet and training and invented the mountain dog diet.

Even though John was known more for being a coach than a lifter he had an incredible physique, and he definitely practiced what he preached.

Thankfully John Meadows has posted incredible amounts of content on YouTube and written hundreds of articles online sharing his wealth of knowledge on bodybuilding and everything related.

John Meadows trained both natural and enhanced athletes and he trained countless of people throughout his career.

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With his coaching experience, John was able to determine what was the optimal way of training for each individual and he said that not everyone should follow the same training protocols because we all have different weak parts of our physique and not everyone recovers in the same time frame.

From my perspective what really matters is how quickly you recover, so drugs can definitely help you recover faster but I can tell you for a fact, over the years I have seen many people who were natural that could recover very quickly and vice versa. I’ve seen people who were unnatural they could recover quickly and then some couldn’t. So when you are thinking about how quickly you should do a body part again don’t think am I on 20 mgs of Dbol or not, think about how quickly am I recovering.

John Meadows believes it all comes down to how quickly our bodies are able to recover whether we are natural or not.

He also believes that you should add more frequency to the weak body parts of your physique and he says that we don’t have the energy to train each body part brutally 2 times per week, that’s why we have to be careful in which body parts we choose to train with more frequency than others.

We know that protein synthesis, I am going to say peaks in 36-48 hours, your muscles generally ready to train, we will say 48-hours. I think that’s a pretty good rule of thumb. What I like to do assuming that people recover well, is have them train a body part roughly every 3 days.

John Meadows also emphasizes putting more frequency on weaker body parts in your physique.

When I build I program I have someone pick their two weakest body parts and those get the highest frequency.

Watch the full video below:

John Meadows: Best Training Split if You are a natural (video)

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