I created EVLO because as a physical therapist, there was nothing I could recommend that was both

effective and wasn't going to leave my patients exhausted and depleted. We apply the science of

hypertrophy into easy to follow short classes that you can do from home. Each class is taught by a

doctor of physical therapy and they are all brand new each week which keeps you excited about

showing up.

Here's an app review that sums it up. She said I tried CrossFit for three years, but my body

couldn't do it anymore. I was exhausted. Then I tried Pilates during the pandemic and I didn't

really see the results I was looking for. Finally, with EVlo, I see definition of my back and arms

and abs. I just love it. I enjoy all the modifications as well. So through January 7th, you can join and get the entire month of January for free. Cancel any time within that period if you find it's not for you. No code needed. Just visit Evel Fitness.com. Welcome to the Dr. Shannon Show, Body Recomposition Capsule. There's so much fitness advice out there and quite frankly, much of it isn't true.

So in this 10 episode series, we're covering all the science-based tools for body recomposition.

You may have heard me cover many of these topics before and some things will be brand new.

I wanted to create one organized capsule of information that will give

you all the important concepts for improving your body composition. Because we know improving

your body composition isn't just external. It has incredible benefits for your health, energy, mood,

and longevity. I'm your host, Shannon Ritchie.

Welcome to the show.

Today we're diving into volume and frequency.

How many sets per week you need to build muscle.

How many times per week you should train slash how often you should train each muscle group.

And what the research actually says about maintaining muscle if you just want to keep what you've built. So before we get into the

numbers, none of this works unless you're choosing the right exercises and training close enough

to failure. So make sure you go listen to the last episode

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