Don’t overcomplicate my training.
I use a 3-day rolling split:
Day 1: Chest + Shoulders
Day 2: Back + Biceps
Day 3: Legs
Repeat.
This lets me hit every muscle twice per week with 48 hours rest each.
Why This Works
Studies show that training a muscle group 2x per week produces better hypertrophy results than once per week.
Source: Journal of Strength and Conditioning Research
Instead of blasting a muscle once and waiting 7 days,
I hit it more frequently with better recovery.
Tools That Changed My Training
The three biggest difference makers:
• Slant board – helps squat depth + knee tracking
• Lifting straps – lets me train back fully without grip failure
• Gym bag – sounds simple, but removes excuses
I keep my bag packed at all times.
No thinking.
No bargaining.
Just go.
Technique Over Ego
Old me lifted heavy.
New me lifts controlled.
Slower reps.
Pauses.
Form.
I’d rather lift 225 perfectly
than 315 badly.
Longevity matters.
Next, Check Out my my lower body framework in the 7 Science-Based Ways to Structure a Leg Day That Actually Shapes Your Legs
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