Check out this cool infographic, then my comments below.
- MPS (muscle protein synthesis) levels are elevated for about 48 hours after training a muscle. Bear in mind that this is with a fairly low volume: 1-3 sets to failure.
- More sets will stimulate more growth, but then a longer rest period is required to fully produce the growth that was stimulated.
- Therefore, we can train the whole body with about 2 sets to failure for every muscle group and train every 48 hrs to make constant progress. Like my 3-day THT full body plan.
- Or…we can do 8-10 sets per body part and split the body up over 5 days, hitting each muscle group once a week. Like my THT 5-day split.
- You can download both these workouts for free below.
- For all top 5 sources of protein for building muscle, see my post here – you need to see this.
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HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
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SOME OF MY FAV PRODUCTS
The supps I get on a regular basis are: