Re: I'm 155lbs, I want to be 190lbs; read inside.
I think high frequency is definitely better than 3x per week. the trick is to manage volume correctly. CF does too, ironically, and it's a black box program (which means it will use anything so long as it works). Therefore high frequency training is better than lower frequency training. And if you disagree just look at all of the olympic athletes that train pretty much 5-6 days a week.. which is pretty much everyone from every sport.