^^ You may have seen this abbreviation in some fitness related writings.
It stands for Muscle Protein Synthesis.
The technical term you’ll find in the scientific literature describes it as the driving force behind adaptive responses to exercise and represents a widely adopted proxy for gauging chronic efficacy of acute interventions.
If you want some real technical info on it (including where I got a chunk of the above paragraph), read this –
Say on the other hand you simply want basic guide to how it works, how long it lasts and how to trigger it then keep reading this simple post.
In terms of how it works, it’s quite simple, you create the need for an adaptive response whereby your muscles will be stimulated and then via adequate nutrition/hormonal balance they repair/recover and adapt becoming stronger/bigger than before.
As a beginner this is easy to achieve and can even be done by hitting the nutrition threshold – 3g of leucine per meal (roughly every 2-3 hours).
Once you get past a certain stage your limits become harder to break and as a result triggering MPS is a tad harder and requires more planning.
Here are the three common ways to trigger it:
– Mechanical Tension (heavy lifting loads)
– Metabolic Stress (time under tension while lifting)
– Muscle Damage (both of the above, or max effort work)
MPS tends to last for anywhere from 24-48 hours.
This is where the recommendation of training a muscle group 2-3 times per week comes in.
Once you trigger MPS, you can leave that muscle alone while it reaps the benefits, then when it starts to wean off you will be wanting to hit it again, leaving it too long before hitting it again will mean you don’t build a cumulative amount of ‘in-road’ which will limit your progress, essentially.
You can repeat this for 8-12 weeks typically before your ability to recover and utilise MPS correctly is outweighed by your overall/general fatigue, hence why we have rest/de-load weeks.
This time off allows what is known as the super-compensation effect to happen, then you start the entire process again.
Now, it is worth remembering that maintaining your muscle is easier than building new muscle, based on the info above here is my recommendation.
– To build muscle train 3 days out of 5 for long periods
– To maintain muscle 2 days our of 2 will be enough
As you can see that is quite the difference.
To build in a 2 week time frame you’d train around 9 times, while to maintain you’d only do 4 sessions.
The topic is a large one to delve in to and this is just a simple coverage.
Any questions leave them below.