Temat: Luźne rozmowy na siłce - archiwum

higher frequency always gives better results for low rep strength training. its better to spread the workload & perform work sets more often when in a fresh state rather than performing them in a fatigued state.

for hypertrophy however its about finding a middle ground because both tension & fatigue factors are important. training in a fatigued state & gradually accumulating a high level of muscle damage is useful for hypertrophy purposes.

moderate to low frequency can work well for bodybuilding. people need to stop misinterpreting the protein synthesis data. protein synthesis on a damaged muscle does not simply stop after 48hrs as many appear to believe, its simply more elevated within 48hrs. now the question is - how important is this elevation. what ppl need to understand is that most of the protein activity that gets recorded by these tests is simply due to rebuilding what was torn down, not the building of new muscle tissue.

hypertrophy due to supercompensation is only a tiny amount compared to synthesis due to compensation. you need to tear down something like 100g of muscle just to build an extra 1g of new muscle. yet studies (such as this one http://www.ncbi.nlm.nih.gov/pubmed/8563679) consider even an extra 14% to be 'nonsignificant', which is of course the correct thing to do given natural fluctuations & limited precision of testing, but the point is that hypertrophy can occur many days afterwards at lower synthesis rates, not strictly within 2 days as many people believe after reading these studies.

basically you experience a large spike in synthesis when the body first starts to rebuild what was torn down, the rate then drops but healing of course continues for longer (depending on the extent of damage) until its complete & new growth can occur even later.
seriously, do people really think that if you havent healed in 2 days that you never will?