“High Frequency Training = More Frequent Muscle Protein Synthesis = More Gains"

Summary by Krater

This video examines whether training muscles more frequently increases muscle protein synthesis and muscle growth, analyzing scientific literature on muscle protein synthesis data, myofibrillar protein synthesis, and muscle damage.

From the video

Answers: Does training more frequently increase muscle protein synthesis and muscle growth?

• muscle protein synthesis
• high frequency training
• muscle hypertrophy
• myofibrillar protein synthesis
• muscle damage

Exercises

• bench press · barbell
• squat · barbell
• leg extension · machine · 4 sets to failure
• deadlift · barbell
• leg press · machine
• bicep curl · dumbbells
• cable pushdown · cable

What it concludes

• Mixed muscle protein synthesis data is insufficient to derive training frequency recommendations.
• Myofibrillar protein synthesis elevations are impacted by the amount of muscle damage present.
• Myofibrillar protein synthesis remains elevated for 48 to 72 hours after training when corrected for muscle damage.
• Current muscle protein synthesis data is insufficient to derive training frequency recommendations.
• Distributing volume across more days per week helps avoid wasted sets.