Why you should strive for effective training, not optimal

Recently, I fell into the 'optimization' trap where I tried to optimize everything about my training... Finding the perfect split, volume, and exercise selection.

• I changed my split from U/L to PPL, and back to U/L.

• I changed my volume from low to high and back from high to low.

• I changed exercises because the force curve is bad, or because studies apparently show it's inferior, or because it isn't stable or loadable enough.

In this fit of trying to optimize everything, I probably did the opposite. By changing everything constantly, I probably gained less muscle mass.

Instead, I should've stuck to one training program that's simple but effective. Do that for at least 3 months, and try to progress as much as possible.

What am I talking about when I say 'optimal' or 'effective'?

Effective training means doing the things we know will likely get us 80%, if not more, of all the gains we could've gotten.

Optimal training is a theoretical perfect combination of training variables which would grant us 100% of the gains we could've gotten. The problem is, we do not know for certain what this is.

But we do know what's effective.

It’s best to do what is fun

I've come to realize that, of the things that I know are effective, it's best if I just do what's fun for me.

If you have more fun and enjoy your training more, you'll not skip training days, push yourself harder, and progress more.

This will lead to more muscle gain.

Keep it simple & effective

You don't need a quirky split, or listen to the next trend.

A few years go, everyone was doing PPL. Nowadays, people swear by ‘Upper/Lower’ (U/L) or ‘Full Body Every Other Day’ (FBEOD).

My recommendation is to just stick to the principles that we know work pretty well, and do whatever is most fun for you.

• Whatever split you choose, train each muscle group at least 2x per week, and make sure each muscle group is recovered before you train it again.

• Push each set to 1 rep in reserve or failure, and determine volume based on what you can recover from & maximizes your ability to progressively overload.

• Pick exercises which are effective at training the target muscle that you find most enjoyable.

This is how you maximize consistency, adherence, progressive overload, and ultimately, your gains.

Progress > Perfection

Forget about finding the perfect training program. Stop chasing training fads & trends.

Just pick a split that’s fun. Pick exercises you’d like to do for the next few months. And try to progress as much as possible for that time.

It’s literally that easy.

If you then also have your nutrition and sleep on point, you’ll make crazy gains, no doubt.