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015 Training Frequency - Why 3x per week beats 2x even if MYOPS is still elevated
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In this episode of Hypertrophy: Past and Present, Jake and Chris explore Sig Klein’s early A/B full body routine from the pre-steroid bodybuilding era before examining the claim that elevated myofibrillar protein synthesis blunts the effectiveness of subsequent workouts.
Key topics include:
- Sig Klein’s beginner routine
- The difference between myofibrillar protein synthesis and hypertrophy stimulus
- What comparing one vs three set studies shows us about elevated synthesis timelines
- Why any overlap effect is small (and irrelevant for single-set workouts)
- Why the weekly net stimulus still favours three times per week over two times per week training
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