If you search online for the words ‘protein synthesis 48 hours’ you can find other discussions, articles and even and ncbi entry.
The low down is that heightened protein synthesis after exercise lasts about 48 hours (well, maybe 72ish) and that therefore one should train a muscle when its done with
that’s used in support of TBT 3/week, upper/lower splits and as criticism for long bodypart splits
however what i’d like is your ideas and importantly your experiences of gaining on different training frequencies. We have to accept there are too many other variables in our histories to be conclusive - just interested
for me, i tried training very infrequently before when caught up in HIT and no surprise, the gains were very slow. 2 x week per major ‘function’ (arms pushing, arms pulling, legs) seems ok for me[/quote]
Protein synthesis and muscle/tendon/system “healing” are different things. Protein systhesis is mostly done in 48 hours and basically done within 72 hours, but you may not have completely healed which means that training again could end up making you catabolic.
If you choose muscularly stressful, but “joint friendly” exercises and methods of execution and don’t get to the point of running on cortisol/protein degradation then I think you can grow from hitting a muscle every 48-96 hours.
If I train a muscle 1 x per week, I get NOTHING!. As I shorten the period to less than a week I get better results while I cut the volume in proportion. I mean if I HAD to just make my triceps bigger I would definitely do 5-10 sets at least every second day.
Frequency is the most critical factor. Volume matters little. The difference between a 10 set tricep workout and a 25 set tricep workout is virtually nil. “Intensity” and load can vary too. 5 x 10 at 60% strict or 1 x 25 balls out, or 30 heavy singles all work. I’d go 75% on intensity to train twice as often without any hesitation with regard to building muscle.
Also its not necessarily about when protein synthesis is done. It is about when catabolism has wiped away the gains, which I think is about a week for me. You have to wait long enough to heal but soon enough to beat catabolism of the gained muscle.
Also while training may cause PS, it also can possibly trigger anti-catabolic forces. Lets say PS is done in 72 hours, some kind of training might delay the catabolic effect. [/quote]
I agree with this. Once a week also does nothing for me. Hitting a muscle three times a week and limiting my sets to 5 per session has worked well for me lately.