Best 5 day training splits

Eat more to get shredded

In this myth-busting episode, Harry explains why eating less isn’t always the answer to fat loss and how increasing your calories strategically can actually help you get leaner, faster. If you're stuck in a plateau, this episode could be the wake-up call you need. 🔑 Key Takeaways: * 🍽️ Eating Less ≠ Always Better Most people think less food = more fat loss, but that often leads to muscle loss or stalled progress. * 📉 Fat Loss Plateaus Are Real If the scale isn’t moving despite strict dieting and training, your metabolism may have adapted. * 📈 The Real Fix: Eat More (Smartly) Reverse dieting back to maintenance calories restores energy, hormone levels, and fat-burning capacity. * 🔁 Adaptation Works Both Ways Just as your body adapts to fewer calories by slowing down, it adapts to more food by speeding up. * ⚙️ Create a Bigger Deficit with Higher Intake Once your new maintenance is higher, you can drop into a deficit that’s both bigger and more sustainable. * 🧠 Recover Mentally Too Don’t just wait until you physically feel ready to re-enter a deficit when you mentally feel motivated again. Call to Action: If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth. If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details. You can find my Instagram here: @Harry_tmp

Double your chest growth

In this episode of the Lift Podcast, Harry reveals how most lifters are training their upper chest wrong—and how a simple grip change or equipment tweak can dramatically boost growth. If you’ve been stuck with slow chest gains, this one small shift in execution could double your results. 🔑 Key Takeaways: 🧠 1. Upper Chest = Shoulder Flexion * The main function of the upper chest is shoulder flexion (arms overhead), not adduction (arms toward midline). * Most incline pressing doesn’t emphasize this properly. 🛠️ 2. Use a Neutral Grip * Tucking elbows and using a neutral grip (palms facing you) targets the upper chest better. * This naturally shifts the movement toward more shoulder flexion. 🏋️ 3. Best Exercise Swaps * Best: Incline chest press machine with neutral grip. * Next Best: Shoulder press machine leaned back with neutral grip. * Do this at least once a week for noticeable results. 📅 4. Weekly Chest Strategy Example * Day 1: Chest fly * Day 2: Incline press (neutral grip) * Day 3: Flat chest press (neutral grip) * This setup covers all regions of the chest effectively. 🔁 5. Train by Function, Not Just Angle * Don't obsess over incline degrees—train the muscle by its function. * Just one adjustment per week can lead to major gains. Call to Action: If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth. If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details. You can find my Instagram here: @Harry_tmp

How much volume is too much?

Episode Summary: In this episode of the Lift Podcast, Coach Harry breaks down the science of training volume—how much is too much, what the latest research really says, and why weekly set targets can be misleading. Whether you’re an intermediate lifter hitting a plateau or just trying to optimize your growth, this episode gives you a clear blueprint for smarter, more effective workouts. Key Takeaways: 🔑 Key Takeaways: 📈 1. It’s Not Just About Weekly Sets * Forget aiming for 10–20 sets per muscle per week. Instead, focus on recovery between sessions and the per workout volume. ⏱️ 2. Train Muscles 2–3x/Week for Best Growth * Muscle protein synthesis is elevated for ~48 hours after a workout. That’s your window to recover and grow—before you hit the muscle again. 🧠 3. More Volume Isn’t Always Better * Going over 6 hard sets in one workout leads to fatigue, not more gains. Your volume needs depend on frequency: more sessions = fewer sets per workout. 💥 4. Track Progress by Strength, Not Soreness * If you’re not getting stronger (hitting PRs), you’re not growing. Advanced lifters should still be progressing on at least some lifts weekly. 🛠️ 5. Volume Should Match Your Split * Bro Split (6+ days): Higher volume per muscle is fine. * Upper/Lower (3–4 days): Aim for 4–6 hard sets per muscle/workout. * Full Body (3x/week): Keep it low—2–3 hard sets per muscle each day. Call to Action: If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth. If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details. You can find my Instagram here: @Harry_tmp

Best 4 day training splits

In this episode of the Lift Podcast, Coach Harry breaks down the most effective 4-day workout splits for building muscle while managing time and fatigue. Whether you’re short on training days or just want something new, he shares two smart, science-backed approaches that prioritize frequency and flexibility, so you keep progressing without spending all week in the gym. Key Takeaways: 🔹 Training 4 Days Still Works You can grow just as effectively in 4 days if each muscle group is trained at least 2x/week. 🔹 Split 1: Upper / Lower Classic and effective. Structure each day based on your priorities (e.g. arms first if you want them to grow most). 🔹 Split 2: Anterior / Posterior A fun and unique split: * Day 1: Posterior (back, hamstrings, biceps)   * Day 2: Anterior (chest, quads, triceps) Split shoulders across both days. Great fatigue management and novelty. 🔹 Exercise Order Matters Start workouts with the muscle group you want to grow most for better results. 🔹 Bottom Line As long as you’re hitting each muscle at least twice per week, the split you choose can be flexible—and even fun. Call to Action: If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth. If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details. You can find my Instagram here: @Harry_tmp

Best 5 day training splits

In this episode of the Lift Podcast, Coach Harry breaks down his top three recommended training splits for anyone training five days per week. Whether your goal is muscle growth, better recovery, or just finding a plan that fits your schedule, you’ll walk away with a clear structure to follow. These splits maximize gains, minimize fatigue, and give you the flexibility to tailor training to your goals and lifestyle. Key Takeaways: 🔹 Fewer Days ≠ Less Progress Training 5 days can be just as effective as 6 if volume is maintained. 🔹 Split 1: Modified Push Pull Legs Push, Pull, Legs, then Upper/Lower. Hits all muscle groups 2x/week with solid recovery. 🔹 Split 2: Upper/Lower Specialization Alternate upper and lower days—great for prioritizing either upper or lower body growth. 🔹 Split 3: Specialist Split Back/Hamstrings, Chest/Arms, Quads/Delts, then Upper/Lower. Efficient, balanced, and easier leg recovery. Call to Action: If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth. If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details. You can find my Instagram here: @Harry_tmp