“Success is the sum of small efforts, repeated day in and day out”
With that being said, I’d probably say that coming to the gym a bit more frequently, while training at a slightly lower intensity, on average, might yield better results. There is a dose response curve with exercise i.e. not enough = no adaptation, optimal range = positive adaptation, too much = inadequate recovery time and also lack of adaptation. While it may take some time and tweaking to get acclimated to, our bodies tend to adapt to an increased workload positively. More frequent exposures to movements results in faster technical improvements, and increase activity levels improve circulation and can keep soreness at bay.
The other thing to keep in mind here is that we’re talking about a potential increase from 3 to 5 hours a week in time spent training. 5 Hours out of the 168 possible seems fairly insignificant when you think about it. That little difference really can go a long way when it comes to how we feel, perform, and look over the long haul.
I don’t think this blog post draws any hard and fast conclusions, but I do think simply showing up will compensate and out weight many other common training shortcomings.