As you see, I didn't make hardly any progress training with the Jones/Darden 3x a week whole body protocol, and training each muscle group twice a week gave me some gains, but once I switched to training each muscle group roughly once a week (every 6 to 8 days) then the gains were MUCH better. So I'm curious pellius, what training schedule and protocol gave you your best results? Also I would like your opinion on a quote from Darden's most recent book, so here is the quote, "For muscular growth, you need heavy resistance. Then, you can improve the growth process by extending your sets."