Best workout split for optimal gains as a natural lifter?

[GearHeaded]

as a NATURAL lifter, I advise mainly sticking to a split that is focused mainly on heavy compound movements (bench press and its accessories like JM press, Overhead press and its accessories like dumbbell press and lateral raises, Deadlift and its accessories like rack pulls and power shrugs, Squat and its accessories like SSB squat and other squat variations, and bent over rows and all the rowing compound movements).
this will build a solid base.

stay away from a lot of the high volume pump work and high rep isolation exercises that guys on AAS are doing. You won't grow off of that stuff , even though they can. Steroids have a strong hypertrophic response directly on sarcoplasmic muscle tissue (tissue that responds to lighter weight higher volume). as a natural lifter you don't have that benefit and so strength based programming focused on more myofibril tissue is going to be best.

and any well put together program is going to be based between MEV and MRV (minimum effective volume and maximum recoverable volume). you want your training to progress over time. you want to start closer to MEV and work your way up to MRV over time , and then de-load and re-program.

[AlphaMindz]

as a NATURAL lifter, I advise mainly sticking to a split that is focused mainly on heavy compound movements (bench press and its accessories like JM press, Overhead press and its accessories like dumbbell press and lateral raises, Deadlift and its accessories like rack pulls and power shrugs, Squat and its accessories like SSB squat and other squat variations, and bent over rows and all the rowing compound movements).
this will build a solid base.

stay away from a lot of the high volume pump work and high rep isolation exercises that guys on AAS are doing. You won't grow off of that stuff , even though they can. Steroids have a strong hypertrophic response directly on sarcoplasmic muscle tissue (tissue that responds to lighter weight higher volume). as a natural lifter you don't have that benefit and so strength based programming focused on more myofibril tissue is going to be best.

and any well put together program is going to be based between MEV and MRV (minimum effective volume and maximum recoverable volume). you want your training to progress over time. you want to start closer to MEV and work your way up to MRV over time , and then de-load and re-program.

Great info man. Ok, so are you saying one will ultimately make more progress if they bring the intensity down for a couple weeks (deload) and then revamp the intensity for another few months?? I'm not sure I'm fully grasping what you're saying regarding deloading and what you were saying the other day about periodization... If I'm yielding amazing results by training with a lot of back to back sets, super sets and drop sets where can I go from there cause I can't go up anymore. Are you saying I'd see more gains if I slowed down after a couple months of training with very high intensity, went back to a 2 day split kind of approach for a few weeks, and then blasted off with high intensity (short rest after 2-3 part back to back sets) training again?