Muscle protein synthesis

[zaneewer]

Hey Dylan i hope you're having a great day! I wondered if you could clear something up for us in youre next video. Training splits and their effect on protein synthesis is a very controversial topic. Alot of people in the fitness community have either allied with the camp of low volume, high frequency or high volume, low frequency training. Both have worked great for alot of people. Whats is the most optimal way to go about it? I personally know that the choice of split is determined by numerous of factors such as your goals and circumstances.

Alot of the topics on different forums are as follows ´´Full body workouts vs body part splits´´

 

[DylanGemelli]

there is no better way to go about it because its person to person dependent, which you just said you knew so i guess im lost on what type of answer you want you completely contradicted yourself and i cannot answer that because there is no answer to the question unless you give me a SPECIFIC situation...

 

[RickRock]

Hey Dylan i hope you're having a great day! I wondered if you could clear something up for us in youre next video. Training splits and their effect on protein synthesis is a very controversial topic. Alot of people in the fitness community have either allied with camp of low volume high frequency training or high volume low frequency. Both have worked great for alot of people. Whats is the most optimal way to go about it? I personally know that the choice of split is determined by numerous of factors such as your goals and circumstances.

Alot of the topics on different forums are as follows ´´Full body workouts vs body part splits´´

You are basically asking us to tell you what is going to be best for YOU, and that is impossible. There is more than one way to reach goals, and training is individual specific to what works Bette for you. I have had great success with high intensity low volume high frequency training, and that's what I normally use. However right now I'm at more of a higher volume of training just to Mix things up a bit. All you can do is try things out and see what works and what you like.

 

[44YOGearHead]

Old record playing: Jay Cutler told me volume is how you grow. Now here's the issue, how do you interpret that without his showing you an example? Your idea of volume might be my idea of a warm up, RR's idea of 'really ni**a' (lol) and Dylan's idea of barely getting started...
Obviously your vague question gets vague answers but I think individual effort is the key component to all things. Lift hard, lift heavy, eat and rest... everything else is automatic.

 

[Carmel cowboy]

The reason it's a controversial topic is cause people are looking for an answer that will cover everyone and that is not going happen. Like everyone has mentioned it is more about what works for you!! Studies are done to point you in a direction to try for yourself and see if it's a truth for you. I assume you asking about increased protein synthesis to increase lean body mass. I think a combination of different forms of stimulus and using the type of stimulus that works best for you the most is the key!! Muscles grow in response to stress. If the stress is always the same then your body has nothing to adapt to!!! You have to give the body a reason to change and there are numerous ways of doing that. If the load is constantly heavy then over time your body will begin to breakdown faster then it can recover and you are fighting against yourself. You need to put stress on your body in several ways to keep getting it to adapt. There is no right way but several ways to induce hypertrophy. So the answer to your question is all of those training protocols have there time and place and some may spend more time using a paticular one cause they have found it to be successful for them.

 

[zaneewer]

Ive done splits in the past and never really saw the results i desired despite going hard and maintaining a decent diet For the past month or more i switched to a full body workout and the rate im growing at now is ridiculous. Im guessing it has to do with me not being in the advanced stage yet since the amount of time you train really dont have anything to do with the stage youre in rather how far you have progressed. I will list my full body workout below. I picked it up from coach jason barnett, a natural bodybuilding champ from britain. His own take on the issue was that full body workouts are productive for overall mass gain but can fail in terms of symmetry and balance if some body parts start falling behind. Thats where the split comes into the picture to solve that? I was not satisfied with his answer but im guessing it depends on what works for you as you mentioned above. I must say that i really enjoy the full body routine. Even though im progressing to pretty decent weights atm i still did not experiance lack of strength on the exercises that i did at the end of my session. This workout really developed my work capacity aswell as cardio. I once switched up the order of the exercises but the strength remained pretty much the same. I also started to add cardio on off days in order to increase my cardio, blood flow and recovery.

I basically workout monday wednesday friday so the frequency comes down to 3 times a week

The full body workout im currently doing is as follows:

3 sets of leg press
3 sets of lying hamstring curl
3 sets of standing calf raise

3 sets of wide grip chins
3 sets of t bar rows
3 sets of barbell biceps curl

3 sets of bench press
3 sets of shoulder press
3 sets of shrugs
3 sets of tricep pushdown

This workout basically covers the whole body. Simply one basic exercise for every muscle group. Two exercises for the back, first being for width and the second for thickness since the back is bigger. I do 6-12 reps and progressing every session in either weight or reps.

So the real question is basically if the frequency in my case is better for optimal growth rather than working the muscle groups once per week? If i can progress at a faster rate? And to take into consideration that im not that advanced yet.

Cheers Michael

 

[44YOGearHead]

The full body workout im currently doing is as follows:

3 sets of leg press
3 sets of lying hamstring curl
3 sets of standing calf raise

3 sets of wide grip chins
3 sets of t bar rows
3 sets of barbell biceps curl

3 sets of bench press
3 sets of shoulder press
3 sets of shrugs
3 sets of tricep pushdown

No offense but...
Bro this workout is so basic I'm looking at it thinking you have to be using ungodly amounts of weight in order to benefit from it. My son just turned 19, weighs 160-165 and benches 315. I had my son doing this type of routine when he was like 13yo.


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