Lift For Life with Graham and Angus The Best Way To Train For Muscle Growth
Feb 20, 2026
They debunk bro-split thinking and explain why hitting muscles twice weekly boosts growth. Practical split examples show how to cover every muscle efficiently. Conversation covers exercise choices from barbells to cables and using RPE to push intensity. They also discuss superset strategies, drop sets, and how to improve mind-muscle connection for better training focus.
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Train Muscles Twice Weekly
- Train each muscle group twice per week as a default for natural lifters to maximise hypertrophy.
- Structure 4–5 weekly sessions so each muscle gets high-quality work and sufficient recovery.
Do Cardio After Lifting
- Do cardio after resistance training to avoid pre-fatiguing muscles and reducing lifting performance.
- Rotate muscle groups through the week so each has time to recover before the next session.
48–72 Hour Recovery Window
- Muscle protein synthesis after hard work tolerates roughly 48–72 hours before the same muscle is trained hard again.
- Splitting weekly sets across two to three exposures fits this recovery window for better results.