Protein synthesis only lasts 10 hours??
Guys I'm starting to think training full-body every day makes sense. The only thing is if my joints can take it.
Protein synthesis only lasts 10 hours?? Guys I'm starting to think training full-body every day makes sense.
I think this implies you should sleep after gym.
Eat AND sleep
rest days are meme
But how much does a muscle needs to be stimulated for protein synthesis to occur? If you do push then pull day then your chest and push muscles are gonna be used to some degree on the other days activating the protein synthesis innit
answer this homosexuals
Optimally you need to burn all the sugar and oxygen so you start producing lactic acid but do so using heavy weights.
Suboptimal: 3x5 or 5x5 with as much weight as you can while completing the sets will work.
>give me a graph and numbers
No homosexual I'm a broscientist.
1
For the last year I've been trying full body every day and only got weaker and smaller doing so.
Possible causes:
>maybe my recovery wasn't good enough, I sleep like shit and it's been a problem my whole life, I just wake the frick up in the night
>maybe my routine of unique full body workouts three days at a time then rest day then three at a time then rest wasn't good although I switched it up for optimization as I went along
>maybe I wasn't going hard enough on each exercise to get the pump
My best results have always been from the five day bro split. I just get a maximum pump from doing focus on body parts for a full hour. Since switching back to this I've seen everything improve again both strength and size.
I'm also 30 and have been lifting more than 10 years at this point and maybe FBED is better for beginner bros who can maximize those starting gains and younger man recovery.
>full body every day
Yeah that's dumb as frick unless you're only doing two sets a day. But even then...
My best results are drop sets all the time from my 90% 1rm until I get a pump. Eat, sleep, repeat.
Based dropsets. 90% of previous are what I've found to work best too. If you're dropping from 1RM, do you then only get one rep each drop? How many drops do you do?
>five day bro split
How many sets per week do you average?
The bro split sets are
>17 sets chest day 1
>12 biceps 12 tricep day 2
>15 back/traps day 3
>18 split up over shoulders and triceps day 4 because I find building tris hardest so want to hit them specially twice a week
>12 various leg lefts day 5
All sets are generally 8-10 other than some I start getting down to 6ish reps if I'm getting burnt or they're heavier like I start my Day 2 with either 75lb dumbbell curls or 140lb Z bar curls before doing light 50lbs/100lbs dummbells/bar alternating weeks. I also do ascending deadlift singles on back day but don't count them as sets.
When I went to full body I basically broke this all up over a six day spread of workouts so I was essentially doing the same volume with more frequency.
Nice.
Okay gotcha.
Keep up the good work, bro.
Just realized my terminology was moronic. By 90% 1rm I really mean my 3 or 4rm before form is compromised. Drop down to a weight I can do 3-4 more of, etc. Sometimes after my 3-4rm I can only manage 2 reps for my next couple "drops". I must be so annoying for other gym goers by hogging 3 dumbbells of different weights.
Beginners are not that strong. The stress that they inflict on their body can be healed within 24hrs. It's completely normal for you to need more rest as you get stronger (also older).
The graph actually says the opposite.
It's a scam. If protein synthesis were the primary factor then people who train a muscle 4 times a week would grow at 4X the rate of someone growing on a brosplit but that doesn't map onto reality. I do think more than once a week is better usually but don't use this idea of protein synthesis as your Bible for how frequently to train
based
ok thank you broscientist
>train a muscle 4 times a week would grow at 4X the rate
The most direct answer to this is sets per week. Obviously there is a max number of sets to do per session, but that appears to be 10 which is quite a lot.
I have tried this and it made me smaller and weaker. By all means try it yourself, but if you see your numbers go down don't stick with it just because you think it SHOULD work in theory.
It works with sterons