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The perfect split under the perfect circumstances

xpoc

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This is fantasy world for most. But, there are a handful of guys who are in a situation where they can fully dedicate themselves to the craft of bodybuilding. Play along with me in this scenario: If you were retired, had sufficient funding, generally stress free, could sleep as much as needed, had access to a good gym etc. and I challenged you to add 10 lbs. of pure muscle in the next year without adding any bodyfat for $1,000,000 cash. But you had to do it natty. What would your personal ideal plan over the next 12 months look like? Not looking for supplement, nutrition, AAS input etc. Just you and the iron. And you have to design a program get you 10 lbs. of muscle with all stressors eliminated. What do you do? 3x per week total body? Bro split? P/P/L? DC split? FST-7? Meadows routine? Your own hybrid?
 

Dugbet

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Without a nutrition plan to support, you cannot add any amount of muscle regardless of the training system.

That said, I do not find sense to follow the same system throughout the year, so I would create my own system in 3 or 4 macrocycles. Strength gain is essential for a natural, so I would starting the system with something like 5x5.
 

Dens228

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Lets see..........
I am retired
I have sufficient funding
I can sleep as much as I want
I have access to a good gym

I do the DC 3 way split interspersed every once in awhile with a routine I got from Phil Hernon.
Being 57 the adding 10 lbs may be a challenge.
 

Apestrong

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Daily liss cardio on assault bike 20-30 minutes…it has resistance so it’s an active warm up

the extremely high frequency at low volume…eat at maintenance with about 60%-70% coming from protein.
 

Kaladryn

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This is fantasy world for most. But, there are a handful of guys who are in a situation where they can fully dedicate themselves to the craft of bodybuilding. Play along with me in this scenario: If you were retired, had sufficient funding, generally stress free, could sleep as much as needed, had access to a good gym etc. and I challenged you to add 10 lbs. of pure muscle in the next year without adding any bodyfat for $1,000,000 cash. But you had to do it natty. What would your personal ideal plan over the next 12 months look like? Not looking for supplement, nutrition, AAS input etc. Just you and the iron. And you have to design a program get you 10 lbs. of muscle with all stressors eliminated. What do you do? 3x per week total body? Bro split? P/P/L? DC split? FST-7? Meadows routine? Your own hybrid?
All your conditions are pointless, everyone always uses the split they think is most effective regardless of conditions.

There is no perfect split, they all have a disadvantage or weak point.
 

buck

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My first year training in a gym natty i trained 6 days a week and hit everything 2x a week. Multiple exercises per muscle. And trained in the 6 rep x 4 set range. And put on over 20 pounds the first year. Now that i am old and retired i couldn't add 10 pounds natty if i wanted to as i have tried even on TRT.
 

xpoc

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All your conditions are pointless, everyone always uses the split they think is most effective regardless of conditions.

There is no perfect split, they all have a disadvantage or weak point.
I completely disagree. I know many many guys who are limited on their training due to work, family obligations. One guy at my gym works 3 days in a row, 24 hour shifts and cannot train on those days. So he trains 3 days in a row and takes 4 off. Under different working conditions he would do a much different workout. So, if it is a pointless, it is pointless only to you.
 

xpoc

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My first year training in a gym natty i trained 6 days a week and hit everything 2x a week. Multiple exercises per muscle. And trained in the 6 rep x 4 set range. And put on over 20 pounds the first year. Now that i am old and retired i couldn't add 10 pounds natty if i wanted to as i have tried even on TRT.
The Magic of Youth.... ahhhh too bad it is wasted on the young lol
 

thethinker48

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Buy a $2 notebook from walmart; make that logbook your best friend

Pick any split you can stick to, add exercises that favor your physiology, and add loads and reps to them like your life depends on it, rotate stuff in and out as needed

Find a good ART specialist in your area to ensure you can continue going, and keep mobility in check

P.S- The path often times is very straight and very boring; most just don't keep travelling it
 

b-boy

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Buy a $2 notebook from walmart; make that logbook your best friend

Pick any split you can stick to, add exercises that favor your physiology, and add loads and reps to them like your life depends on it, rotate stuff in and out as needed

Find a good ART specialist in your area to ensure you can continue going, and keep mobility in check

P.S- The path often times is very straight and very boring; most just don't keep travelling it
END OF THREAD ^^ 😀
 

xpoc

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Let me try to bring this back to my original intention. I wasn't looking for advice on what I should do. I wanted to know what YOU would PERSONALLY do under OPTIMAL conditions. What would YOUR workout plan look like?
 

xpoc

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I will answer my own question. Was hoping to see what others would do. For me, since the goal is to add 10 lbs of muscle with no concern for symmetry I would do the following:

2 on 1 off

alternate between a PUSH day, a PULL day and a LEG day. Example: Push/Pull/OFF/Legs/Push/OFF/Pull/Legs/Off/Push etc.....

take an extra day off whenever i feel i need it

I would focus on 5-6 mainly compound movements per session that work for my body mechanics. I am just looking for exercises that I can progress on and that also stimulate as much tissue as possible. For example, a push day would look like: Dumbbell flat press, weighted dips, hammer strength incline press, hammer strength military press, dead skulls. Either 2 straight sets to failure (free weights) or one rest paused set to failure 3x (machines).

I would focus on progressive overload and try to get strong in a variety of rep ranges. I might have a "heavy day" where my working sets are 8-10 reps (I am an older guy, so I want to avoid injury), a "mid range day" where my rep range is 10-12 and then a "high rep" day where I work in the 15-20 rep range.

I would incorporate loaded stretching at the end of my workouts.

I would do L.I.S.S. "cardio" 5x per week in the form of 30-45 minute brisk walks. The idea would be to keep fat at bay since we are talking 10 lbs of lean muscle. And, the hope would be the walks would be restorative and aid in recovery.

I would say my influencers are part: Dante Trudell, Jordan Peters, Paul Carter, Scott Stevenson and prehaps Christian Thibadeau. I prob forgot someone, but those are my "go to" guys that I pay extra attention to when I read their comments or watch their vids.
 

emeric delczeg

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It will be very ease for some one that never worked out, you will gain the most in the first year when you start working out. If you advanced than good luck to gain lean 10lb of muscles in 1 year, especially naturally.
 

emeric delczeg

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I will answer my own question. Was hoping to see what others would do. For me, since the goal is to add 10 lbs of muscle with no concern for symmetry I would do the following:

2 on 1 off

alternate between a PUSH day, a PULL day and a LEG day. Example: Push/Pull/OFF/Legs/Push/OFF/Pull/Legs/Off/Push etc.....

take an extra day off whenever i feel i need it

I would focus on 5-6 mainly compound movements per session that work for my body mechanics. I am just looking for exercises that I can progress on and that also stimulate as much tissue as possible. For example, a push day would look like: Dumbbell flat press, weighted dips, hammer strength incline press, hammer strength military press, dead skulls. Either 2 straight sets to failure (free weights) or one rest paused set to failure 3x (machines).

I would focus on progressive overload and try to get strong in a variety of rep ranges. I might have a "heavy day" where my working sets are 8-10 reps (I am an older guy, so I want to avoid injury), a "mid range day" where my rep range is 10-12 and then a "high rep" day where I work in the 15-20 rep range.

I would incorporate loaded stretching at the end of my workouts.

I would do L.I.S.S. "cardio" 5x per week in the form of 30-45 minute brisk walks. The idea would be to keep fat at bay since we are talking 10 lbs of lean muscle. And, the hope would be the walks would be restorative and aid in recovery.

I would say my influencers are part: Dante Trudell, Jordan Peters, Paul Carter, Scott Stevenson and prehaps Christian Thibadeau. I prob forgot someone, but those are my "go to" guys that I pay extra attention to when I read their comments or watch their vids.
Will never happen.
 

xpoc

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Will never happen.
Emeric so if I offered you 1 million bucks to find a way to do it, AND relieved all your stressors, you would not even try? What if it was 20 million? Still not worth even trying? Would you just say, F-it and carry on as usual? Or would you at least try...and if you did try what would that look like? My point is to play along with my "what if." And if your answer is, not to even try, then so be it.
 

maldorf

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It will be very ease for some one that never worked out, you will gain the most in the first year when you start working out. If you advanced than good luck to gain lean 10lb of muscles in 1 year, especially naturally.
and even harder for someone that is retired, their age is going to be up there unless they hit the jackpot.

A better scenario might be a kid that is born to a rich family and doesnt have to work at all and doesnt have a wife and kids. That would be ideal. Young and all the time in the world. There are probably those people out there.
 

xpoc

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And if 10 lbs is unrealistic (the number is irrelevant) lets make it more realistic and say 4 lbs. What would YOU do?
 

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