Lorez you kinda of answered my question im lookin for, your saying 2x would be more optimal[/quote]
Well, no, not quite. Not necessarily optimal.
If you’re progressing regularly, you’re either 1) building more muscle fibers, and/or 2) getting better at recruiting the muscle fibers you already have. If you’re eating at a deficit for what your body needs, you’re not going to be building as many fibers as you could be.
There are many variables to manipulate, and frequency is only one of them. Growing more muscle fibers is a response to causing damage to the muscle fibers themselves. You want to maximize muscle growth (hypertrophy) by causing a significant amount of damage to the muscle fibers, letting them get rebuilt, and repeating when they’ve rebuilt. The fact that you’re stronger is a sign that things have been rebuilt. (It’s also a sign that your nervous system has recovered, and muscle glycogen has been replenished.)
As far as which frequency is optimal really depends on a lot of factors. That rule of thumb is a good place to start, but it only gives you a rough idea. From what I’ve been able to tell, the less someone has been lifting, the sooner they can train again and build muscle. It seems that the longer they’ve been training, the more damage they cause to their muscle (by heavier weights, higher volume, better technique/mmc, etc.), and most people eventually gravitate toward a higher volume once-a-week approach over time.
For me, I started with 3x a week, and when I started to notice that progress was slowing down, I dropped to 2x a week. I’ve been here for awhile, and I’ll stay here for awhile, until I need to do something less frequent to keep progressing.