The Norwegian Experiment showed that high-frequency training worked better than the typical 3-day program.
There was an increase in the bench and squat by 11% plus increased muscle mass compared to the 3-day group.
The best lifters in Norway was surveyed to have trained 5-6 days a week, at times even train 2 times a day.
But we Singaporeans don’t have the time luxury due to work & family commitments, thus I recommend that you at least aim more than 3x of training per week to promote muscle protein synthesis and to peak your muscle building progress.
Your fitness pal