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Old 06-24-2011, 03:37 PM   #65
BendtheBar
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Exploring natural protein synthesis rates a bit more...

I have stated several times that muscle gain limits are guided by physiology and not performance. You can perform your way into muscle mass, but only so much because of the genetic limitations on protein synthesis rates.

Strength, on the other hand, is not guided by protein synthesis rates per se. Certainly a bigger muscle is probably a stronger muscle, but strength is determined by more than just muscle size. There are many other factors involved such as ligament and tendon strength, bone size, skill level of the lifter, CNS conditioning, on and on, etc.

From Wikipedia:

Quote:
The short-term increase in protein synthesis that occurs subsequent to resistance training returns to normal after approximately 28 hours in adequately fed male youths.
This reveals that training alone has very little impact on the long term increase in natural protein synthesis rates.

Quote:
A small study performed on young and elderly found that ingestion of 340 grams of lean beef (90 g protein) did not increase muscle protein synthesis any more than ingestion of 113 grams of lean beef (30 g protein). In both groups, muscle protein synthesis increased by 50%.
This reveals that diet does impact protein synthesis rates, but this rate is limited - you simply can't eat more protein and get a faster synthesis rate.

So, there is nothing one lifter can do "more" than another to amplify their protein synthesis rates in the long term. Training increases quickly subside. You could try to train 8 hours per day but it won't matter. Protein synthesis rates are also impacted by cortisol.

Quote:
Cortisol is released in response to stress
Training is stress.

Killing yourself in the gym with high volume, high intensity and high frequency is - obviously - very stressful. This stress causes the body to release cortisol, and cortisol actually works to restrict protein synthesis.

Quote:
Cortisol decreases amino acid uptake by muscle tissue, and inhibits protein synthesis.
What I am getting at here is a dethroning of the notion that you can train your way to uber, steroid-like protein synthesis levels and muscle gains. It doesn't work. Too much stress/cortisol reduces protein synthesis levels.

Certainly there are many natural volume trainees who are as big as moderate volume trainees, so frequent high volume training doesn't appear to be overly catabolic for most, but it certainly isn't creating higher protein synthesis levels nor steroid-level physiques.

As I (and more importantly Casey Butt) have stated, lean body mass levels haven't changed in 60 years. Full body workouts were working. Volume training, while it may work, certainly isn't more effective for naturals.

What volume training does for steroid users is completely different. They require volume, intensity, or a cocktail of both.

Quote:
fat-soluble hormones, anabolic steroids are membrane permeable and influence the nucleus of cells by direct action. The pharmacodynamic action of anabolic steroids begin when the exogenous hormone penetrates the membrane of the target cell and binds to an androgen receptor located in the cytoplasm of that cell. From there, the compound hormone-receptor diffuses into the nucleus, where it either alters the expression of genes[19] or activates processes that send signals to other parts of the cell.[20] Different types of anabolic steroids bind to the androgen receptor with different affinities, depending on their chemical structure.
Muscle cell receptors, over time, become damaged or insensitive to anabolic steroids making future cycles less productive. This is a known phenomenon in the AAS realm.

Intense contractions, or a high volume of contractions, work to stimulate or repair cell receptors, amplifying the impact of the steroid(s).

No binding to receptors equals weak gains.

Very few naturals understand any of this, therefore, they continue to believe that they can train themselves into becoming superhuman, or into having superhuman protein synthesis levels.

I hope this helps some of you better understand.

Just a reminder that this post is about rate of gains.
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Last edited by BendtheBar; 06-24-2011 at 04:29 PM.
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