Training Frequency: Optimize Muscle Gains and Fat Loss.

Did you know training frequently is shown to maximize our results?

Anyone starting a journey into fitness will know the pains associated with slow or no progress. All of us are naturally impatient and as a result we tend to reach for more and this can lead to shortcuts that just don’t work. In today’s post, I will discuss training frequency for WOW GAINS!.

Every year more research is done on training and performance than on anything else known to man. I believe by now we know more or less what works, and what is simply “bro-science”.

The premise for all scientific literature is context. Once you know the context of the situation you can come to a solid conclusion.

We know from studying athletes and non-athletes that muscle protein synthesis stayed elevated for 24 – 72 hours post-training when strength training was used, and this led to the discovery of optimized training regimes for muscle recovery, growth, and strength gains.

If you have been inactive and you are rather inexperienced when it comes to training, then you will find that just 1 good training session will be sufficient to provide your body with a boost in anabolic hormones for up to 72 hours. However, if you are more advanced and you’ve been training consistently for a few months, you might only grow for 24 hours before you need to restimulate muscle protein synthesis (MPS).

For this purpose my training programs change over time to help you recover, get stronger, and build more “fat-burning” lean muscle. The more muscle you can add to your frame, the more body fat you will shake off in the process. Building muscle is hard, and it requires work, which in turn will make everything else work.


When you switch your focus from losing to gaining, you start to experience joy and this is what the growth mindset is all about. Once you see your posture improving as you move with more force and power, and after seeing the changes your hard work has blessed you with, you start to change from within as you grow.

The amazing thing about strength training is that it forces you to grow. Your confidence increases as you make gains, and this in turn makes you perform with excellence in other areas of your life. You become an example.

The purpose of Bodybuilding is to build your own physique to it’s maximal potential to be presented as aesthetically pleasing. To do this one must use your body as the canvas and work with wisdom, precision, patience, and tenacity.

Old school body part splits work well for beginners, but as you get more advanced a high-frequency training program that targets multiple muscle groups 3 – 4 times per week will stimulate more growth and less breakdown.

When we train we also break down muscle tissue to some extent, and these fibers must be repaired in the process. If you can stimulate 80% of the growth in 4 – 5 sets, then doing 20 sets on that muscle in one day is too extreme.

Considering how long MPS is elevated (24 – 72h) it would make sense to restimulate the growth response as soon as you’ve FULLY recovered.

In a perfect world the perfect programs usually work perfectly, but in real life what looks good on paper and inside a test tube never plays out the way we expected it to. You can have the perfect program, but if you cannot follow it as an athlete would, then you aren’t following the program, you are following a counterfeit.

So, I’ve come up with a way to draw from the best of both worlds, and bring high-frequency full body training into my bodybuilding and fatloss programs without missing any muscle groups, even if you skip a workout or two.

All of us are building something in our daily lives that can be seen as our legacy, whether that is our children’s future or our own. Some days you won’t feel like training, and other days you just won’t have the time, but I implore you to try.

The research suggests that it is not only about the exercises we do, or the frequency we use, but muscle growth is greatly determined by the total volume we push, the reps x sets x mass.

What does this mean? It means we need to increase our capacity to handle more if we wish to be blessed by being a blessing in this world.

Pray this prayer with a sincere heart and see what happens: “Father God, hear my prayer, please fill me afresh with Your Holy Spirit; increase my capacity to do something good.”

In the Name of Jesus Christ I pray. Amen.


Strength is the primary indicator of muscle growth and this is what we will focus on for progression. Getting stronger? You’re winning!

In our programs we split the total volume of Exercise A (‘Goblet Squat’) over the course of a week, and instead of doing 20 sets on Monday, you might only do 5 sets, but 4x times a week.

This does three things: The first is that for beginners is does not cause so much muscle damage that you can’t walk the next day.

For intermediate trainees, it just feels like a good workout. Splitting the workload like this gives you the freedom to miss a workout when real-life come up, without losing the benefit of working the muscle that week. It’s a win-win.

Then lastly, it gives beginners time to repeat the movement (exercise) a few times every week. You know what they say about practice…

Instead of doing 4 lower body exercises on Monday for 4 sets each, you will do 1 lower body exercise for 4 sets on 4 days / week.

To benefit from this you must give 110%. This has been shown to boost MPS by 80% and is more than sufficient for muscle gains.


The workouts are shorter as we focus on the most important muscle groups for overall health and performance. If you haven’t been training in months and suddenly you are expected to train for 60 minutes at a high intensity, you will dislike me and likely quit.

Give it a try, and then discern what you are experiencing from the feedback you receive. The Holy Spirit will guide you with wisdom and understanding if you are still within and listen.

Training 5 days a week can be INTENSE on your physique and by the end of the week you will feel how the volume of training added up. But there is a very specific reason for the madness behind my programming and this platform.

Training 5 days a week will establish this special habit in your life as a daily priority and this will give you access to feel-good hormones that act as a natural anti-depressant when you don’t feel like doing anything. Training is active medicine. is a research database and pathology supported genetic testing service provider and from the data we can clearly see the benefits of exercise and good nutrition on the expression of genes. You can keep your genes healthy by setting a good example.

Have a blessed day.

Coach Jan

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