posted Thu, 08/17/2017 - 13:17
1977
Protein synthesis question
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Since protein synthesis is elevated for up to a week when you are on gear, would this mean training each muscle harder once a week would be better than twice a week with less volume?
I know for nattys frequency > volume
but on Cycle Volume > frequency?
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It isn't and protein synthesis is only 1 part of the equation
Learn about muscle protein balance and net protein balance too
You're blurring the lines a little with 3 separate but related factors. Each deserve their own equal amount of attention.
Get MPS and MPB sorted in a way that accommodates harder training to achieve the most optimal amount of growth. It will affect other lean mass too, other than just muscle. Food to make the body as efficient as possible wrt; using nutrient partitioning improvements
Regarding frequency etc. (training) - learn about undulating periodisation - quite the opposite of how you treat your body in a sense, you need to make your training as inefficient as possible (whilst maintain a perfectly protective form) plan for when your body adapts, or change in a programmatic way to prevent a negative (positive for your body's efficiency) adaptation.
Leverage all tools (like pump workouts, strength workouts, lactic acid training, over-reaching, recovery etc.) to build a purposeful fully periodised program
Hope that helps
Really you have to find what works for you. I like and grow well on a bro split while others may not. It's better to stick to something you like so don't get burnt out so quick. That being said, it'd be better to train once a week with very high volume rather than less volume twice weekly since you're going to recover quicker.
I don't know which method is empirically "better" while on shit but the fact is, most guys do body part splits because they're more fun than PPLs or upper/lowers. I'd like to see other people's input, because lately I'm wondering if body part splits are truly ideal even on steroids.
I've always had better results from hitting everything twice a week with a bit less volume say 10 sets twice a week vs 20 once. But I don't like to train that way, I like to train one body part a day. I'm burned the fuck out after hitting chest, then trying to hit delts and then tris with good intensity is tough. The twice a week push pull legs is hard on your central nervous system though, your muscles will recover but you use the same CNS every workout. It worked better years ago when I wasn't putting up the weight I am now. Ronnie colemans split was push pull legs repeat then a day off forever. Prettt high volume too, he is/was an absolute freak though. Arnold and then with hit everything 3 times a week with crazy volume too.
It's almost impossible to not hit every muscle group at least twice a week just due to all the overlap with pushing and pulling movements. E.g., hitting triceps with pressing, hitting biceps with rowing, etc., which is why I prefer once a week body part splits.