Challenging workouts that induce significant metabolic stress and lactate buildup should be performed at most twice a week for general fitness, with other workouts focusing on higher volume (12-20 reps) and reduced intensity.

“If it's just somebody, a weekend warrior that wants to keep in shape and look good, I would say, two times a week for a really challenging workout like that, and then flex the other types of workouts within the week to have more of a volume emphasis, where you reduce the intensity and you might just look at larger rep ranges from 12 to 15 to 20. Another workout where you're looking at reducing the volume, but increasing the intensity and really trying to drive different stimulus to give you more end points of success.”

“If it's just somebody um you know a weekend warrior that wants to keep in shape and look and look good, I would say you know two times a week for a really challenging workout like that and then flex the other types of workouts within the week to have more of a a volume emphasis where you reduce the intensity and you might just look at you know larger rep ranges from 12 to 15 to 20.”

“So, a protocol like that we would look at two two times you know a week something that's that's pretty intensive like that because again it comes back to the point you make is that you really need to be for one a better term suffering a little bit through that type of protocol both in terms of of the challenge of the load but also being able to tolerate the the metabolic stress that you're exposed to.”