This Mistake Could Be Costing You Your Gains

Does your training split look something like this?

• Monday: Chest (Because international chest day)
• Tuesday: Back
• Wednesday: Legs
• Thursday: Shoulders
• Friday: Arms

Well so does everyone else’s who comes in to see us at the Lab.

This is most likely not going to give you the best results.

Understanding Training Volume and Intensity

Now, we know that Training Volume is the key driver of muscle gain. So we want to increase our training volume over a training phase to build muscle.

To maximise this we want to be lifting with as much intensity as possible. Doing 6 exercises back to back on one day for one body part means you will be getting more and more fatigued as you get through each exercise.

So by exercise 4, 5 and 6 you’ll be pretty wrecked which means your training intensity will be diminished.

Optimizing Your Training Split

It would be more optimal to move those 3 exercises to another day where you are fresh and ready to kill it again with that muscle group.

You don’t have to compile all your training volume for each muscle group into one day. Structure it so you can get the most out of each exercise and each set.

That will most likely look like a split where you train everything 1.5 to 2 times  per week 🙂