Muscle Protein Synthesis

[tempest818]

So i heard that muscle protein synthesis occurs 24-48 hours after a workout in natty ppl. I also heard that naturals should do full body 3x a week to maximize this MPS process and be essentially hitting every muscle 3 times a week (sorta). And for this reason, bodybuilding splits are seem as sub optimal.

Whats to stop me from hitting every muscle individually 3 or 2 times a week? Its not really feasible but im trying to understand. If i can take advantage of MPS , then it would mean hitting a muscle, giving the 2 days for MPS and recovery to occur, and hitting it again. This opposed to doing a full body workout 3 times a week and not really isolating muscles.
Im not saying full body or compounds are bad. Ive made most of my gains from them alongside my split routine obviously but it doesnt make sense.

So i decided to ask the wise gurus of this forum. Sorry if i posted in the wrong subforum.

[73rr]

I don't have a scientific answer for u but I would hurt my self doing full body 3 times a week. After a good work out of just one muscle group or part u shouldn't be able to work it for at least 4 to 7 days. (Because of soreness and fatigue to the muscle) that being said, if I no I can't qork out for a week or so because of vacation or work I would do a full body and it would kick my a**.

[Buster Brown]

A young guy first starting out can benefit from training everything twice a week simply because he hasn't yet developed much muscle and can repair quicker and he isn't going to adapt as quickly as an advanced lifter. Someone who has been lifting along time has to constantly keep changing his routine up and use advanced training techniques. You need to remember that you grow outside of the gym and as you grow and train harder you need to get your nutrition up to snuff to aid in recovery. How many times should you train???? Your genetics will dictate that.

[The Deadlifting Dog]

Bodybuilders generally train their muscles less frequently than strength athletes.
It is not uncommon for weightlifters to squat 5-6 days a week.
I am a 44 year old powerlifter and squat every 4 days, deadlift every 4 days, and going into meets I will bench every other day.

However if you are a bodybuilder you should train with higher intensity and lower frequency.

The idea of bodybuilding style training is to rip the shit out of your muscles as much as possible thus forcing them to grow.
This leads to people often only doing a body part once every week.

[tempest818]

So just because MPS occurs during the 24-48 hours, then that doesnt necessarly mean your muscles are also repaired or recovered in that time frame?

[Buster Brown]

So just because MPS occurs during the 24-48 hours, then that doesnt necessarly mean your muscles are also repaired or recovered in that time frame?

This is correct. There are other things to consider such as your CNS and it's recovery. A " general" rule of thumb is that you can train smaller muscle groups twice a week and larger ones once a week. There is of course some overlap involved in that even though you aren't training a certain muscle directly, it still is getting hit indirectly.

[powerliftmike]

Bodybuilders generally train their muscles less frequently than strength athletes.
It is not uncommon for weightlifters to squat 5-6 days a week.
I am a 44 year old powerlifter and squat every 4 days, deadlift every 4 days, and going into meets I will bench every other day.

However if you are a bodybuilder you should train with higher intensity and lower frequency.

The idea of bodybuilding style training is to rip the shit out of your muscles as much as possible thus forcing them to grow.
This leads to people often only doing a body part once every week.

Most powerlifters I know train 4 days a week. I typically train 3, seems to work best for me. I know some top pros that only deadlift every other week. The contested lifts are very draining to the CNS and additional recovery time is needed. A bodybuilder pumping arms one day, and chest the next, doesnt require the same recovery time.

[krugerr]

Most powerlifters I know train 4 days a week. I typically train 3, seems to work best for me. I know some top pros that only deadlift every other week. The contested lifts are very draining to the CNS and additional recovery time is needed. A bodybuilder pumping arms one day, and chest the next, doesnt require the same recovery time.

I know a lot of his writings are out dated, but Mike Mentzer suggested that after a true failure exercise, it would take that muscle and CNS 4 weeks to recover fully. I assumed by that he meant completely repaired every fibre.

Sent from my iPhone using Forum

[tempest818]

I can never say ive hit a muscle group so hard that i couldnt train it for a week straight. Ive been sore for a week but never physically not been able to lift the same weights and reps if i were to hit a muscle after giving it 3 days rest maybe. I train heaviest weight for 10 and 8 reps and and 6 reps. On more isolation work i do 12 10 8 nit including a warmup. And i do maybe 12-14 sets total. What am i missing? Not being a dick i genuinely want to know because i know its not an intensity issue since even when i had a workout partner we included forced reps and again, id be fine to train the muscle at mosttt 4 days later.

As far as being drained, I cant tell if my general tiredness/numbness comes from my training habits because i generally always am like that lol.

[Splifton]

The reasoning behind "Beginner Gains" is predominantly your body's acute neurological response to external stimuli termed neuroadaptation. musculoskeletal hypertrophy does begin, but the timeline illustrating initial beginnings and finalization of it's recycled protein is arguably lengthy to say the least. The contributing factors are honestly pretty complicated considering quite a few are still not thoroughly understood. Regardless of what amount of myocytes improve if the CNS isn't at it's optimum level of performance then you will never achieve effective muscular contractions.

It's pretty futile to accurately dictate on paper what formality concerning repetitions, training methodologies, resting intervals etc. would correlate to the most effective form of stimuli for your muscles until you actually "do work." Just do what works best for you and always remember to include periodical variations to prevent your physiological development from becoming too acclimated to your training routine. (Hence the recommendation of utilizing deloads!)

[tempest818]

That makes perfect sense. So although i may be doing the same amount of work i did 3 days ago, my work (contractions, movements) might be far from optimal