Do THIS to Build SIZE

[@edwisongogo6326]

Me Post understanding technical faluire led me to be able to get my RIR 3 and 2 on point, so despite it being higher iq to train on RIR 3,2,1 instead of faluire i think u must understand faluire to be able to gage said RIRs, that said for simulus to fatigue ratio sake i think everyone looking for long term muscle gains need to learn to gage RIRs and not just Faluire all the time.

[@Dirk_van_Tonder]

Good to know i've been doing it right! Question - with an upper/lower split where you train legs twice a week, would you be doing the same leg routine on both days or would you do quads one day and hamstrings the other? My legs are usually sore for 5 days so i assume you would drastically reduce your volume each session to the point where you do not experience DOMs so you can do another leg session 3 days later? I've been having just one leg session per week and usually kill it with about 10 sets but i understand it's better to stimulate muscle protein synthesis in the muscle twice per week instead of once which is why i'm interested in a sort of upper/lower 4 days a week split. And with your upper session, are you hitting all of your chest, shoulders, arms and back? Or would you split those in half? Like back/shoulders the one upper day then arms/chest the other? Or do everything but just in a manageable volume to not interfere with recovery? Sorry for the long question, this whole building muscle thing and finding the right split seems tricky

[@leaguefitacademy]

We hit the whole upper body as one. Using manageable volume is the key.

[@pandahz79]

Awesome video. If I’m going hard on each set like you explained. How many exercises per muscle should be in one gym session. Like after bench press should I do another chest exercise?

[@leaguefitacademy]

That depends on the volume you’re doing. Ideally the volume (sets x reps x load) should be going be going up whenever your training. If you were doing 4 sets in your last program, try 5 sets in your new one. Does that make sense?

[@nikitaw1982]

Do you have a sets reps weights tracking app you recommend? Thank you.

[@leaguefitacademy]

We use a pen and a notebook!

[@nikitaw1982]

@@leaguefitacademy thank you! Daiso has water proof notepads that could be good..

[@Apocalypse_Dude]

Or just jump onto roids like ol’ Jacko in the thumbnail 😂

[@leaguefitacademy]

He may have done that, but he certainly did do the other 4 points made in the video!