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Everybody is different but frequency is directly related to volume eg, you could do 10 sets once per week or 5 sets twice per week. I train each muscle twice per week and I get steady gains, I have tried the once per week style of training but I lost bodyweight and my poundages and reps went down, just gotta experiment and find what works for you.
Also about protein synthesis, the length of time protein synthesis will be increased for depends entire on the amount of volume of the workout, most studies suggest 36-48 hours of increased protein synthesis after an average workout, lets say for example you did a workout with 50% of the volume of an average workout, your protein synthesis rates would only increase for 50% of the length of time after your workout compared to an average workout. On the other hand if you were to use a workout with 200% the amount of volume of an average workout then your protein synthesis rate would remain increased for twice as long after a workout compared to an average workout, your protein synthesis rate will be increased for as long as it takes for your body to heal the damage done and allow slight overcompensation, you must keep this in mind. Also overall base protein synthesis rates in the entire body increase over time as you become more and more experienced with weightlifting, after years of weightlifting your body is much more efficient at recovery, this is the simple reason why advanced lifters, especially profressionals can use very high amounts of volume without overtraining, I understand that anabolic drugs also factor into professional training but if a professional trained clean he would still be able to handle much larger amounts of volume than a person with less experience.
Last edited by Kelei; 10-02-2007 at 11:54 PM.
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