Muscle protein synthesis

[cfreetenor]

It is commonly noted that MPS triggered by resistance training ceases after 48-72 hours for novices, and 16-24 hours for intermediate and advanced lifters.

Does this mean that lifters can experience a hypertrophic benefit from treating even rest days as a deload with calisthenic exercises like pushups and wall sits, in addition to any markedly sub maximal resistance training tailored to whichever muscle for which hypertrophy is desired?

Pardon the fluffy language, I’ve been binging on Ask Rip podcasts.

 

[T-Lab]

It’s already been shown that training a muscle group twice a week has better results than only once. So yes essentially you are training that group again but it doesn’t have to be calisthenics work on a rest day.

 

[cfreetenor]

It’s already been shown that training a muscle group twice a week has better results than only once. So yes essentially you are training that group again but it doesn’t have to be calisthenics work on a rest day.

I’m talking about specifically not letting your recovery time exceed the time in which MPS is taking place. IE increasing frequency such that any muscle group is not at rest without MPS taking place. I imagine that breaks must be factored in for CNS and systemic fatigue, however.

 

[T-Lab]

I’m talking about specifically not letting your recovery time exceed the time in which MPS is taking place. IE increasing frequency such that any muscle group is not at rest without MPS taking place. I imagine that breaks must be factored in for CNS and systemic fatigue, however.

I see what you are saying. Basically getting some training in no matter what to avoid going 24 hours without a muscle group being trained. It’s a theory. One that really can’t be proven other than you trying it yourself or until a study was done. I would wonder if light training or calisthenics would really increase it significantly enough to see large gains over time. And as you said. Fatigue. CNS recovery. You have to listen to your body. Sometimes even just a walk on the treadmill feels like too much if I’m worn from training.

 

[cfreetenor]

I see what you are saying. Basically getting some training in no matter what to avoid going 24 hours without a muscle group being trained. It’s a theory. One that really can’t be proven other than you trying it yourself or until a study was done. I would wonder if light training or calisthenics would really increase it significantly enough to see large gains over time. And as you said. Fatigue. CNS recovery. You have to listen to your body. Sometimes even just a walk on the treadmill feels like too much if I’m worn from training.

I’m 26, and I did the SSLP two years ago. Somewhat incompletely, as I started to gain what I considered to be intolerable levels of body fat.

If I reach a point where I have enough systemic fatigue, it seems I don’t even have to think about it or consider it because I’ll sleep for 12 hours. Other days I’m up and out of bed without an alarm after 6-7 hours.

I am going to try something like this. My back and legs get plenty of stimulus at work, so I’m thinking of working in pushups every day that chest isn’t trained and seeing if I notice any hypertrophic or strength changes over a significant period - outside of just always having a chest pump.

The other consideration is that even with CNS or system fatigue, a light exercise like 30-40 pushups wouldn’t detract much at all from recovery. I suspect the primary effect would just be a positive chemical environment in the limited muscle groups it targets. It’s not like squats or deadlifts, or any leg/back movement, wherein you have to stop holding yourself upright and just lay down to fully relax the involved muscles.

 

[Dr JIM]

Anabolism and catabolism are NOT mutually exclusive or on/off processes in that BOTH occur simultaneously.

That being said improvements in LBM, that is not the result of changes in TBF, can only occur when anabolic processes EXCEED catabolic processes,

And although most on PED forums focus on the PED component of SKM hypertrophy, other means that favor anabolism include; regular exercise of ANY type and a balanced diet that emphasizes a positive nitrogen balance.

Bottom line, absent competition, focus on the amount of time you ENJOY exercising and eating right, rather than the amount of time spent in the gym

Jim

 

[Mac11wildcat]

Anabolism and catabolism are NOT mutually exclusive or on/off processes in that BOTH occur simultaneously.

That being said improvements in LBM, that is not the result of changes in TBF, can only occur when anabolic processes EXCEED catabolic processes,

And although most on PED forums focus on the PED component of SKM hypertrophy, other means that favor anabolism include; regular exercise of ANY type and a balanced diet that emphasizes a positive nitrogen balance.

Bottom line, absent competition, focus on the amount of time you ENJOY exercising and eating right, rather than the amount of time spent in the gym

Jim

This should be a bible verse.

There is always going to be an “optimal” discussion. More factors to muscle growth and body comp than making sure you stimulate protein synthesis every single day via resistance exercise.

Take a stroll around the forum and you’ll notice that most people here aren’t limiting themselves by not training enough but by not eating enough as things progress.

We AAS users always try to take things over the top. It’s part of who we are, i think. I’m sure you could train every day...but even the elite pro’s take rest days.

 

[KetoMuscles]

It is commonly noted that MPS triggered by resistance training ceases after 48-72 hours for novices, and 16-24 hours for intermediate and advanced lifters.

Does this mean that lifters can experience a hypertrophic benefit from treating even rest days as a deload with calisthenic exercises like pushups and wall sits, in addition to any markedly sub maximal resistance training tailored to whichever muscle for which hypertrophy is desired?

Pardon the fluffy language, I’ve been binging on Ask Rip podcasts.

If you look at several programs ie Greyskull or Jailhouse Strong you’ll see they have daily “challenges” built in on top of their workouts. Such as push ups or chins. Greyskull actually says the daily challenges are the meat and potatoes and the lifting is more the gravy.