 If you're taking protocols outside the gym to recover, like the sauna, like rolling out, stretching, you're going to recover a lot faster. But if you're on the older side of things, you probably want to do four to five times a week to give yourself that time in that period of recovery. And then when it comes to sets and reps at the gym, there's a lot of literature that shows different things, but the most valuable information, I would say,