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Optimal training frequency is a hotly debated subject.

Some people believe that you must train your entire body 2 to 3 times per week or you’re simply doing it wrong, whereas others believe it doesn’t make that much of a difference.

Recommendations run the gamut from extremely low workout frequencies (training each major muscle group once per week or less) to extremely high frequencies (training each muscle group 4, 5, or even 6 times per week).

Who’s right?

That’s what James Krieger and several other researchers wanted to find out in a meta-analysis that was just published just this year in the journal Sports Medicine.

They combed through 22 different studies that compared how higher and lower training frequencies affected muscle and strength gains, and in this episode, James is going to break down exactly what they found.

You’ll learn how training frequency affects strength gains, how to adjust your training frequency when you progress beyond your “newbie gains,” when increasing your training frequency does more harm than good, and more …


6:23 – Does training frequency and high loads effect your gains when you’re new to weightlifting?

8:08 – What is double progression?

11:02 – What are the effects of resistance training frequency on gains?

20:11 – At what point do you have diminishing returns?

22:33 – Do protein synthesis levels drop after 48 hours?

29:54 – Where can people find you and your work?

What did you think of this episode? Have anything else to share? Let me know in the comments below!