Anyone here take tribulus?

[Lifterforlife]

Muscle protein synthesis.

 

[SgtSlaughter]

Muscle protein synthesis.

I knew that!








... thanks.

- SGT

 

[Lifterforlife]

Studies show that MPS is in fact elevated by 109% (more than double) at 24 hrs. So keep pounding that protein in, adding some BCAA's may not be a bad idea also.


The time course for elevated muscle protein synthesis following heavy resistance exercise.

MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE.

Department of Kinesiology, McMaster University, Hamilton, Ontario.

It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2-13C2] leucine into biceps brachii of both arms using the primed constant infusion technique over 11 hrs. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. It is concluded that following a bout of heavy resistance training, MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline.

Publication Types:
Clinical Trial
Randomized Controlled Trial

PMID: 8563679 [PubMed - indexed for MEDLINE]

 

[SgtSlaughter]

Quality. Excellent posts as always!

If I could give you more karma I would!... I must spread it around.

- SGT

 

[gjohnson5]

Originally Posted by Lifterforlife
Keep in mind that we are only talking about the physical recovery of the muscle. We are not talking about performance.



This just simply shows your intrepretation skills bro. This is precisely WHY this post is relevant! Physical recovery is indeed the crux of the discussion.

My point of view is that performance is the key reason people go to the gym. Performace is the reason people overtrain. What is the percentage of folks who tailor thier workout with recovery in mind...

Not very many... So I think the discussion should be based the key reason people go to the gym in the first place

 

[gjohnson5]

Now, tell me, why do we work out? To damage the muscle, rebuild it and hopefully it grows back bigger and stronger.

This is the reason why I said your post is irrelevant. You can gain muscle size without making poundage gains (see hypertrophy specific training) or you can do 5x5 with poundage gains in mind. I would say most people are more worried about performance then muscle size. But there are specific training methods to develop one or the other.

 

[Lifterforlife]

This is the reason why I said your post is irrelevant. You can gain muscle size without making poundage gains (see hypertrophy specific training)

Well, think about what you are saying. Apparantely you did not research HST very well. Does the word hypertrophy mean anything to you? Most all of the resources, principles, studies I posted are just what HST is based upon. More frequency, less volume.

Noone needs to workout till they are carried out of the gym. It is no wonder folks cannot recover from that.


And poundage gains are indeed increased, as recouperation is indeed enhanced. This again is what this entire discussion was about. Here is something for you to read bro....read well trained subjects.



In a study performed at Montclair State Universityresearchers investigated the effect of a single setvs. a multiple set routine on increasing upper body
strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously "trained" subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn't mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the
subjects one repetition maximum (1RM) on bench press.

The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more
feasible.

or you can do 5x5 with poundage gains in mind. I would say most people are more worried about performance then muscle size. But there are specific training methods to develop one or the other.

Yeah, and what is the first thing most bb'ers do if they have a bad performance....they offset it by doing more sets!

While you make a valid point that you can indeed train for one or the other, in the end it will still come down to size gains. You get stronger as you get bigger. We all know that one guy that is 150 lbs. that can bench 3 plates for 10 reps. But how many of them is there, and how often do you see them? I would guess never. In fact, with a 5x5, you train to increase your 1RM. As this happens, your working sets will naturally increase. As this increases, you increase overload capacity of the muscle, and thus size gains. 5 sets of 5, resting 3 minutes between each is much different than multiple set after set as was mentioned.

 

[gjohnson5]

Sorry , I didn't word that right at all. I don't believe that a guy who looks like he has bigger arms and chest then the next guy automatically can bench more weight.

HST incorporates strategic deconditioning which will allow us to lower or increase poundages and still make muscle size gains, and lift them them with more or less frequency (which is what you have been talking about) and still make muscle size gains

4) Strategic Deconditioning
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).

 

[SgtSlaughter]

You guys definetly should start a new thread in the trainning forum.... you may get more input than simply going back and forth with each other as well.

 

[Lifterforlife]

Sorry , I didn't word that right at all. I don't believe that a guy who looks like he has bigger arms and chest then the next guy automatically can bench more weight.

True, but makes little sense as to the discussion. There is always the case or so, but more than not usually the bigger guy will do more weight. I am different here, I can outdo many guys bigger size than me. But, again, this is unusual.

HST incorporates strategic deconditioning which will allow us to lower or increase poundages and still make muscle size gains, and lift them them with more or less frequency (which is what you have been talking about) and still make muscle size gains

I don't get it? If you know this stuff, what are you debating? Strategic deconditioning is explained below. Has little to do with our discussion of normal workouts. We all need to do this at some point.

4) Strategic Deconditioning
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).

Strategic deconditioning. Take a rest period. We all need these. At this point, plenty of information has been presented. We all make choices, to be in the dark or be informed. I made mine quite some time ago. I say work out the way you want. Peace....