Everything You Need To Know About Muscle Protein Synthesis ft. Jorn Trommelen
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Date: 2019-11-06
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Comments and reviews: 9
Joshua Varghese
One question I have is about the refractory period, which I understand is a certain length of time that meals need to be spaced between each other in order for MPS to even occur. For example, if you just ate protein the whole day without amino acid levels in the blood never reducing to baseline, MPS would only stay elevated for a few hours after the first feeding and then come back down. This makes it seem like you NEED to wait for amino acid levels to come down before having your next feeding, but this can't be true because plenty of people get jacked from eating more protein feedings than are necessary. If amino acid levels stay elevated for long enough, will MPS go back up eventually? Another question is, people say that there is a leucine threshold of 2-3g per meal. but does this mean you have to eat all the protein in your meal really fast so your body realises that you have the 2-3g of leucine present? From what I understand about digestion, it takes hours for your body to fully digest and absorb a meal, so at what point is the body recognising that the leucine threshold has been hit?
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One question I have is about the refractory period, which I understand is a certain length of time that meals need to be spaced between each other in order for MPS to even occur. For example, if you just ate protein the whole day without amino acid levels in the blood never reducing to baseline, MPS would only stay elevated for a few hours after the first feeding and then come back down. This makes it seem like you NEED to wait for amino acid levels to come down before having your next feeding, but this can't be true because plenty of people get jacked from eating more protein feedings than are necessary. If amino acid levels stay elevated for long enough, will MPS go back up eventually? Another question is, people say that there is a leucine threshold of 2-3g per meal. but does this mean you have to eat all the protein in your meal really fast so your body realises that you have the 2-3g of leucine present? From what I understand about digestion, it takes hours for your body to fully digest and absorb a meal, so at what point is the body recognising that the leucine threshold has been hit?
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Cobrakay2003
Does really studies show that muscle failure is the best way? I use it but not 100% all the time. Atm I structured my program like this: using example weights ofc and how much I had left in the tank. Week 01: 200lbs for 10 reps, 2-3 reps left in the tank. Week 02: 205lbs for 8 reps, 2-3 reps left in the tank. Week 03: 210lbs for 6 reps, 1-2 reps left in the tank. week 04: 215lbs for 4 reps, 1-2 reps left in the tank. week 05: 220lbs for 2 reps. failureweek 06: 225lbs for 1 reps, failureweek 07: 205lbs for 10 reps, 2-3 left in the tank. week 08: 210lbs for 8 reps, 1-2 left in the tank. week 09: 215lbs for 6 reps, failed at 5 reps. week 10: deloadweek 11: 1 rep max testing1, testing shoulder press, flat bench press, squat and deadlifts. This is just how I do it for myself, I find it best to start at a weight I can comfortably do 10 reps and still have 2-3 reps left in the tank. I find this just much much better then going constantly to failure week after week, I can never recover properly from that.
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Does really studies show that muscle failure is the best way? I use it but not 100% all the time. Atm I structured my program like this: using example weights ofc and how much I had left in the tank. Week 01: 200lbs for 10 reps, 2-3 reps left in the tank. Week 02: 205lbs for 8 reps, 2-3 reps left in the tank. Week 03: 210lbs for 6 reps, 1-2 reps left in the tank. week 04: 215lbs for 4 reps, 1-2 reps left in the tank. week 05: 220lbs for 2 reps. failureweek 06: 225lbs for 1 reps, failureweek 07: 205lbs for 10 reps, 2-3 left in the tank. week 08: 210lbs for 8 reps, 1-2 left in the tank. week 09: 215lbs for 6 reps, failed at 5 reps. week 10: deloadweek 11: 1 rep max testing1, testing shoulder press, flat bench press, squat and deadlifts. This is just how I do it for myself, I find it best to start at a weight I can comfortably do 10 reps and still have 2-3 reps left in the tank. I find this just much much better then going constantly to failure week after week, I can never recover properly from that.
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Ben Derksen
Thanks for always having great content Jeff When you ask about progressive overload and linear periodization you then ask about muscle confusion and it not being progressive overload. I was waiting for one of you to bring up concurrent periodization. For people who don't know about it: Concurrent periodization is programmed with the idea of muscle confusion (in a way) while maintaining your volume and intensity and can be done for a long period of time. So it is still a way for progressive overload because if you rotate your exercise for your specific weak points and keep cycling exercises throughout your program they will help improve a specific lift. To paint the picture think of a deadlift and with concurrent periodization you have one high volume day and one high intensity day than the next week you do a deadlift specific lift like block pulls or deficit pulls and so on. it will still help your main deadlift improve or you can utilize bands, chains, pause reps ect. and with any body part.
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Thanks for always having great content Jeff When you ask about progressive overload and linear periodization you then ask about muscle confusion and it not being progressive overload. I was waiting for one of you to bring up concurrent periodization. For people who don't know about it: Concurrent periodization is programmed with the idea of muscle confusion (in a way) while maintaining your volume and intensity and can be done for a long period of time. So it is still a way for progressive overload because if you rotate your exercise for your specific weak points and keep cycling exercises throughout your program they will help improve a specific lift. To paint the picture think of a deadlift and with concurrent periodization you have one high volume day and one high intensity day than the next week you do a deadlift specific lift like block pulls or deficit pulls and so on. it will still help your main deadlift improve or you can utilize bands, chains, pause reps ect. and with any body part.
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I am what I am
in therms of volume, assuming 4 sets 4x10 there is a big difference between 1 min rest or 2 minutes rest. the fatigue must be obtained with density. if someone can do 1x10, ten minutes, 1x10 and so on, he is applying a training strenght (but with light weights) not hypertrophy. I think the lactate has to stay high to feel the hypetrophy fatigue (a sort of pump. the entire set must be performed in a certain time (tut, a shorter rest could only helps in causing more stress to the fibers subtracting oxygen to the muscles. so if the weight lifted is not relevant, using a 60%rm to perform a 4x10 with 30sec rest is like a 4x10 with 2min rest with 85%rm. but at the same time the first athlete lifted 2400kg in 2min30sec, the second 3200kg in 7min. potentially the muscle of the first athlete with erythropoietine could lift more than 6500kg in 7min.
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in therms of volume, assuming 4 sets 4x10 there is a big difference between 1 min rest or 2 minutes rest. the fatigue must be obtained with density. if someone can do 1x10, ten minutes, 1x10 and so on, he is applying a training strenght (but with light weights) not hypertrophy. I think the lactate has to stay high to feel the hypetrophy fatigue (a sort of pump. the entire set must be performed in a certain time (tut, a shorter rest could only helps in causing more stress to the fibers subtracting oxygen to the muscles. so if the weight lifted is not relevant, using a 60%rm to perform a 4x10 with 30sec rest is like a 4x10 with 2min rest with 85%rm. but at the same time the first athlete lifted 2400kg in 2min30sec, the second 3200kg in 7min. potentially the muscle of the first athlete with erythropoietine could lift more than 6500kg in 7min.
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Yousef Shareef
Pls help; Guys am I overtraining, Monday- Chest and biceps Tuesday- back and triceps Wednesday - legs and shoulders Thursday - rest friday- Chest and biceps saturday- back and triceps sunday - legs and shoulders i do for ex. for chest and biceps, 21 sets for chest (two exercises for the lower, upper and middle chest and one extra, so 3 set x 7 exercises, 18 sets for biceps (two exercises for long head, short head and brachialis, so 3 set x 6 exercises) and this is done twice a week For the back 21 sets and tricep 18 sets(three heads of the triceps); twice a week For legs 18 sets and shoulders(anterior only one exercise while the middle and rear delt 2 each, 18 sets; twice a week Pls help. I am a beginner with about 7-8 months of going to gym but on and off
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Pls help; Guys am I overtraining, Monday- Chest and biceps Tuesday- back and triceps Wednesday - legs and shoulders Thursday - rest friday- Chest and biceps saturday- back and triceps sunday - legs and shoulders i do for ex. for chest and biceps, 21 sets for chest (two exercises for the lower, upper and middle chest and one extra, so 3 set x 7 exercises, 18 sets for biceps (two exercises for long head, short head and brachialis, so 3 set x 6 exercises) and this is done twice a week For the back 21 sets and tricep 18 sets(three heads of the triceps); twice a week For legs 18 sets and shoulders(anterior only one exercise while the middle and rear delt 2 each, 18 sets; twice a week Pls help. I am a beginner with about 7-8 months of going to gym but on and off
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AFSamizdat
From what I've seen with MPS in milk proteins (casein/whey) versus soy is balanced via iso-nitrogenous basis. This comes with an issue aside due to protein conversion factors which differ between the two proteins, but. it would be interesting to see a comparison for MPS based on balancing soy for its most limiting essential amino acid against a milk protein (ie. would no longer be iso-nitrogenous. I assume that this literature hasn't been explored (to my knowledge, because we already assume that MPS signalling is largely based on. Leucine; . so, proteins with higher leucine content, but are compared iso-nitrogenously, will outperform a lower leucine protein (milk>soy per gram.
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From what I've seen with MPS in milk proteins (casein/whey) versus soy is balanced via iso-nitrogenous basis. This comes with an issue aside due to protein conversion factors which differ between the two proteins, but. it would be interesting to see a comparison for MPS based on balancing soy for its most limiting essential amino acid against a milk protein (ie. would no longer be iso-nitrogenous. I assume that this literature hasn't been explored (to my knowledge, because we already assume that MPS signalling is largely based on. Leucine; . so, proteins with higher leucine content, but are compared iso-nitrogenously, will outperform a lower leucine protein (milk>soy per gram.
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Francesco
Copying the time stamps in the comments so mobile users can click on them. 0: 00 - Intro/disclaimers1: 42 - Interview begins2: 07 - Jorn's area of research and interests 5: 59 - What is muscle protein synthesis? 10: 12 - Is the point of resistance training to tear the muscle down? (Why does weight training work) 17: 08 - What is the BEST way to train to max out muscle protein synthesis (MPS? (Reps, split, volume) 24: 10 - Rest periods 25: 29 - How frequently should you train to max out MPS? 36: 03 - What is the role of progressive overload in terms of MPS? Is it required for growth? 44: 18 - EMG/Muscle Activation Discussion & Answering? : Does MPS correlate with hypertrophy?
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Copying the time stamps in the comments so mobile users can click on them. 0: 00 - Intro/disclaimers1: 42 - Interview begins2: 07 - Jorn's area of research and interests 5: 59 - What is muscle protein synthesis? 10: 12 - Is the point of resistance training to tear the muscle down? (Why does weight training work) 17: 08 - What is the BEST way to train to max out muscle protein synthesis (MPS? (Reps, split, volume) 24: 10 - Rest periods 25: 29 - How frequently should you train to max out MPS? 36: 03 - What is the role of progressive overload in terms of MPS? Is it required for growth? 44: 18 - EMG/Muscle Activation Discussion & Answering? : Does MPS correlate with hypertrophy?
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christoffe93
He's basically just explained the method of training that I've been using for years, I basically do a bro split 1 day on one day off doing all uper body push exercises one day, then pull uperbody another day then the remaining days are abs and legs. Each week I also adjust my exercises in some way from adding 5-10kg and lowering the reps by 2 ore I'll drop the weight 5-10kg and add 2 reps or I will completely replace exercises. As for food I takes a whey protein before a workout for the amminos and a blend such as bsn syntha 6 after a workout so that muscle recovery is extended for longer the blend gives a better bang for the buck because it stays in the system longer.
reply
He's basically just explained the method of training that I've been using for years, I basically do a bro split 1 day on one day off doing all uper body push exercises one day, then pull uperbody another day then the remaining days are abs and legs. Each week I also adjust my exercises in some way from adding 5-10kg and lowering the reps by 2 ore I'll drop the weight 5-10kg and add 2 reps or I will completely replace exercises. As for food I takes a whey protein before a workout for the amminos and a blend such as bsn syntha 6 after a workout so that muscle recovery is extended for longer the blend gives a better bang for the buck because it stays in the system longer.
reply
Vic Chester
Here are my questions: What exactly is mechanically taking place in your body during MPS? Is MPS always taking place? How long does MPS take? How do we quantity how MPS takes place as opposed to breakdown? How much more does MPS have to exceed breakdown for hypertrophic results to be visible? If resistance training makes your muscles more sensitive to MPS, why do I stop growing after a while of using the same weights? What happens mechanically that stops MPS from exceeding muscle protein breakdown? Is it safe to say when I plateau that MPS and breakdown cancel each other out or is one always more than the other? What role does intermittent fasting play in MPS?
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Here are my questions: What exactly is mechanically taking place in your body during MPS? Is MPS always taking place? How long does MPS take? How do we quantity how MPS takes place as opposed to breakdown? How much more does MPS have to exceed breakdown for hypertrophic results to be visible? If resistance training makes your muscles more sensitive to MPS, why do I stop growing after a while of using the same weights? What happens mechanically that stops MPS from exceeding muscle protein breakdown? Is it safe to say when I plateau that MPS and breakdown cancel each other out or is one always more than the other? What role does intermittent fasting play in MPS?
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