Been in the boards for a few weeks. I created a log where I note my progress on doing full body workouts daily.
Today I wanted to discuss muscle protein synthesis, from now on I’ll refer to it as mps.
For those who don’t know mps is the process by which your muscles grow and its activated post workout.
Several studies have shown that mps is maximized 24 hours post exercise, after which there is a quick drop off until it returns to baseline 36 hours post exercise.
Here’s one study: https://www.ncbi.nlm.nih.gov/m/pubmed/8563679/
Doesn’t it make sense that if you want to gain muscle in a more rapid way you’d trigger mps every 24 hours?
I believe it does. Now how would you implement this?
Well you don’t have to do a full body workout if you don’t want to.
What I encourage people to do is keep doing whatever they’re current routine is.
But choose one lagging bodypart, choose 1 exercise, and do a couple sets(2-4) in the 8-12 rep range everyday or everytime you go to the gym.
Studies have shown that longer rest periods increase mps more than low rest periods. And multiple sets have been shown to increase mps more than just a single set.
Also, according to studies high reps or low reps trigger the same amount of mps as moderate reps(8-12 reps) only if they’re taken to failure.
However it’s better to stick to the 8-12 rep zone because you dont have to go to failure does allowing more training volume.
Here’s a guy that did incline press daily:
There’s plenty of anecdotal evidence out there of someone doing an exercise daily and seeig greater gains because of it. How many people contribute their great backs to doing pull ups everyday on top of their regular routines? I know some.
Try it out and tell me how it goes for you!