The SECRET to Long-Term Muscle and Strength Gains (Maybe!)

Summary by Krater

This video examines whether taking training breaks improves muscle growth and strength gains by reviewing scientific literature on continuous versus periodic training, muscle protein synthesis, and anabolic signaling pathways.

From the video

Answers: Do training breaks help build more muscle and strength?

• muscle hypertrophy and strength training
• continuous vs periodic training volume
• muscle protein synthesis and breakdown
• PI3K/AKT/mTOR signaling pathway
• desensitization of anabolic pathways
• resensitization through training breaks
• detraining and muscle memory
• glycogen and water storage in muscle

Exercises

• barbell bench press · barbell · 3 sets of 10 reps
• leg press · leg press machine
• leg extension · leg extension machine
• barbell squat · barbell

What it concludes

• Periodic training groups taking training breaks saw similar overall muscle and strength gains by week 24 compared to continuous training groups, despite training 25% less.
• Consecutive training sessions desensitize and lower activation of the P70S6K anabolic enzyme and myofibrillar protein synthesis.
• A training break of 10 to 12 days is sufficient to resensitize P70S6K phosphorylation and anabolic pathways.
• Muscle and strength losses during short training breaks of 3 to 4 days or weeks are relatively small and quickly regained upon resuming training due to muscle memory.
• Periodized training regimes do not produce more muscle growth than non-periodized training, though strength gains may be greater when heavier average relative loads are used.