so is protein synthesis pretty much the only big thing in recovery. i mean at a smaller level obviously there's sleep and nutrition and maybe weird **** like hot/cold showers, active recovery. but let's suppose all that is in check... recovery will only be dictated by protein synthesis, or am i missing something? after protein synthesis is complete, there is no muscle growth, and strength gain?
either way, i remember seeing a study and i think it's pretty well known here that protein synthesis elevates after exercise and peaks at 24h and then steadily declines until close to baseline at 36h.
does this mean that wether i do a few light sets or seriously intense training till i cannot even lift 5lbs, i will be fine to train in 2 days, or technically even 36h?
if not why bother with creatine, NO and other supps that will push you past your limit but you will only have to wait longer to train again...
hope that makes sense, and thanks in advance
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01-13-2014, 06:43 PM #1
about protein synthesis & recovery
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01-13-2014, 07:54 PM #2
- Join Date: Jul 2010
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That's a lot of questions! Hard to do justice here but let's go with some basics.
Lifting is a stressor for the body, albeit one that can be beneficial and not pathological but a stressor none the less. Lifting stresses not only your skeletal muscle but your nervous system as well as many enzymatic and cytokine signaling proteins along with hormone production etc etc. All of this requires some level of rest to recover from.
The debate about rest times between sessions, intensities, volumes and every other variable you can think of has been going on for decades. The truth is that we know a few things. One is that we do have to rest and recover, which of course is helped by adequate sleep and adequate nutrition etc. However this can be very subjective and also variable as one becomes more trained and learns their body well.
Creatine can be an effective ergogenic aid for many. What it ultimately purports to do is allow one to get a little more volume in during each session, which adds up to a much greater volume of work over a long period of time and hence a slight increase in strength in some. There are also data that suggests it can help with explosive strength/maneuvers and likely from the same mechanisms but I'm not sure that's well understood.
So how often you should train depends on many factors such as age, training status, personal response to training intensities and volumes etc. Try not to overthink this and remember to:
Lift, Eat, Rest, Repeat.....the training intensities and rest periods you require or what works best for you is something you will learn in due time. In the meantime, let's go build some muscle!!!
Good luck!
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01-14-2014, 06:19 AM #3
great, so i did miss a few things! i did know about the nervous system, but what is you're saying is that hormones are taxed as well. how do i make sense of this since lifting has a positive response on them- test, HGH etc. any chance you could elaborate on enzymes and cytokinetic signaling- how they are affected as well?
this also brings up an interesting question, can there be improved recovery time in these things such as the nervous system?
what completely baffles me is that some lifters will swear on one bodypart per week maybe 16 sets max, while my crew team in ****ing highschool trains 5 days in a row for 3 hours-same body parts, tons of athletes do this especially ones at professional levels.
i am still left with many questions. i have my basics down, but there is nothing wrong with just wanting to know more. thanks for the post rand18m, and hope there will be more to come.
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