This is a common question that people ask; should I train more, or just train harder?
There is not a simple, universal answer, but instead a way to determine which is the right answer for you.
Training volume means doing more work. That could be over the course of a day, or a week. It could be achieved by doing more training sessions, more sets or exercises within a session, or more reps within a set.
Increasing volume is a very simple way to make progression in the gym. Simply do more.
Intensity on the other hand is how hard you are working. At what percentage of maximum effort are you applying yourself.
It’s the difference between a gentle jog and an all-out sprint. The 100m sprint will be more tiring than 1,000m of gentle jogging for most people, due to the huge difference in intensity.
So, which is best for you?
The answer really depends on your situation. If you are short of time, struggle to get to the gym regularly, or don’t have much time to work out; increasing intensity is the best solution for you.
Simply work harder in the time that you do have available, if it is not realistic to spend more time in the gym.
If you do have more time available, the simplest way to progress your training is to simply do more. More reps per set, more total sets, more exercises, or more training sessions. By doing a little bit more than you have previously done, you will continue to see progress in your body.