Tip 137: Maximize Muscle Building: Train to Failure and Take Essential Amino Acids Immediately and 24 Hours After Your Workout
7/27/2011 8:43 AM
To get the most muscle-building effect out of your workout, it’s necessary to supplement with extra protein and Essential Amino Acids(EAAs) immediately after
and 24 hours after your workout. Research shows that the protein synthesis that is triggered by resistance training can be increased by taking extra EAAs for up to 24 hours after lifting.
A recent study found that taking 15 grams of whey protein the day after training to failure, increases rates of protein synthesis more than if submaximal exercise had been done, meaning that the intense exercise amplifies the anabolic response and sensitizes the muscle to subsequent protein feeding for at least 24 hours. The key is training to failure. Research shows that you’ll only get this added muscle-building benefit if you are optimally recruiting Type 2 muscle fibers by training to failure because maximal fiber activation is necessary to sensitize the muscle to EAA feeding. Interestingly, researchers found elevated protein synthesis and enhanced EAA sensitivity in response to using two very different loading schemes to failure: a 90 percent 1 RM load and a 30 percent 1 RM load. This was not the case with an exercise protocol using a 30 percent load that didn’t train to failure.
Researchers suggest that high volume can be used rather than heavy load to fatigue the Type 2 fibers by lifting to muscle failure and thereby enhancing protein building with EAA supplementation. This is good news if heavy loads are contraindicated due to injury, physical limitations, or the variations in a wave-like periodization program. The distinct metabolic process yielding elevated protein synthesis
did vary between the 30 and 90 percent load groups, indicating the value in changing your training load. Check out my
Amino Acid Supreme for your EAA needs.
Burd, N., West, D., Moore, D., Atherton, P., Staples, A., Prior, T., Tang, J., Rennie, M., Baker, S., Phillips, S. Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 Hours After Resistance Exercise in Young Men.
The Journal of Nutrition. 2011. 141(4), 568-573.
Copyright ©2011
5 comment(s) so far...
Re: Tip 137: Maximize Muscle Building: Train to Failure and Take Essential Amino Acids Immediately and 24 Hours After Your Workout
A question.In the 30% RM group,which was the tempo of the repetition?Slow,high speed?And which could be better in your view?
By Adriano on
7/27/2011 9:05 AM
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Re: Tip 137: Maximize Muscle Building: Train to Failure and Take Essential Amino Acids Immediately and 24 Hours After Your Workout
How much EAA should one take post workout and 24 hours after?
By Tamir Kastiel on
7/27/2011 10:38 AM
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Re: Tip 137: Maximize Muscle Building: Train to Failure and Take Essential Amino Acids Immediately and 24 Hours After Your Workout
@Adriano
Good question, but unfortunately, the researchers didn't include the tempo prescription for the exercises in the article. I would imagine they used a standard 3110 tempo for the leg press.
When hypertrophy is the goal, research supports the 40-to-70 second rule per exercise, which states that a muscle must be loaded within that time frame to optimize the hypertrophic muscle building response. When strength is the primary concern duration of the stimulus per set should not exceed 40 seconds, and for best results, should be under 20 seconds. This recruits high-threshold motor units. For hypertrophy and maximal muscle building, it is best to vary the protocol for best results:
a) 3 x 15-20 on 2010 tempo will recruit slow-twitch fibers and stimulate specific biomechanical adaptations
b) 4 x 4-6 on 4080 will stimulate the intermediate type 2a fibers
c) 6 x 2-3 on 3011 will access high-threshold type 2b fibers that have the highest potential for growth
By Charles Poliquin on
8/1/2011 8:49 AM
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Re: Tip 137: Maximize Muscle Building: Train to Failure and Take Essential Amino Acids Immediately and 24 Hours After Your Workout
@Tamir
Read my article The Benefits of BCAAs: 10 Quick Tips and Detailed Research: www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/654/The_Benefits_of_BCAAs_10_Quick_Tips_and_Detailed_R.aspx
By Charles Poliquin on
8/1/2011 9:01 AM
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Re: Tip 137: Maximize Muscle Building: Train to Failure and Take Essential Amino Acids Immediately and 24 Hours After Your Workout
Thank you very much.I understood.I went to the abstract of the article,and infact i found nothing about tempo prescriptions.My last question:
4080 tempo for 2a fibers?So a total tut of max 72 sec,for their best recruitment?
By Adriano on
8/1/2011 10:07 AM
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