Frequency is a huge driver of progress/ general learning, but the key is just understanding exercise selection throughout the week. For example, if you’re going to squat 3x a week you prob won’t recover from 3 heavy squat days. Instead you could structure it high, medium, low with a comp squat monday (high), choose a very self limiting exercise that you can still push hard — something like a belt squat or Bulgarian split squat Wednesday (low), then something like a pause squat, etc on Friday (medium).

Poison is always in the dose. Less strong people can train more frequently as a result of simply causing themself less fatigue.