How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

Click Here to Subscribe: http://Bit.ly/ThomasVid
Check Out Athletic Greens' Whole Food Greens Powder: http://athleticgreens.com/thomas

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): https://www.thomasdelauer.com/life-optimization-tactics/

Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer

It's important that I am honest and to say that this video does have a sponsorship from Athletic Greens, supporting them is a good way to support my channel!

In a study published in the Journal of Strength & Conditioning Research

One group (10 guys) trained a certain muscle group 3 times a week with a lower number of reps, the other group (also 10 guys) trained a certain muscle group intensively and only once a week

The group exercising the same muscle group 3 times a week showed more muscle gain (forearm flexor muscle thickness was 2.1% greater)

Researchers concluded that training a muscle group more than once per week, “...may be an effective strategy to enhance hypertrophic increases by facilitating the use of higher volumes over time.”

https://journals.lww.com/nsca-jscr/Fulltext/2015/07000/Influence_of_Resistance_Training_Frequency_on.8.aspx

This might be explained by research published in Sports Medicine which found that protein synthesis only stays elevated for 72 hours after the workout

https://www.ncbi.nlm.nih.gov/pubmed/25739559

Time of Day

Optimal growth also depends on when you exercise…

Study published in Applied Physiology, Nutrition, and Metabolism reported that in a group of 42 young men, those who exercised in the evening gained significantly more muscle than those who exercised in the morning.

Men who trained in the morning saw their quads - specifically, their outer thighs - grow by an average of 12%

But the ones who hit the gym later in the day saw their thighs grow 50% more quickly (this study was 6 months long)

https://pubmed.ncbi.nlm.nih.gov/27863207/

Additional Study

Another study from Finland (this one was ten weeks long), published in the Journal of Strength & Conditioning Research, subjects who trained in the evening increased the size of their thigh muscles, on average, 30% more than the morning group

https://pubmed.ncbi.nlm.nih.gov/19910830/

Why Is This?

Daily variations in core body temperature, energy metabolism and hormone fluctuations are influenced by our circadian rhythms

https://pubmed.ncbi.nlm.nih.gov/18589466/
https://academic.oup.com/jcem/article/95/11/4855/2835169/The-Diagnosis-and-Management-of-Central

High core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow - most people can achieve higher muscle activation levels in the evening compared to the morning

https://pubmed.ncbi.nlm.nih.gov/20560706/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761508/
https://www.ncbi.nlm.nih.gov/pubmed/9791064

Additionally, a study published in American Journal of Physiology looked at rats exercising by running 5 days/wk up a 6% grade at 20 m/min for 60 min in either 73 degrees F or 39-46 degrees F
HSP 70 increased 12.3-fold in the 73 degrees group compared to sedentary control group and was unchanged in the cold room runners

https://pubmed.ncbi.nlm.nih.gov/11299231/

Note: your body can adapt to training at different times of day

https://pubmed.ncbi.nlm.nih.gov/19696362/

How Long to Rest Between Sets?

a study published in Experimental Physiology Research confirmed that longer breaks between sets (5 minutes instead of 1 minute) resulted in stimulation of MPS which was greater than in a short-break group.

saw a 152% increase, versus 76% increase in those with short rest intervals.

https://pubmed.ncbi.nlm.nih.gov/27126459/

A study published in the Journal of Strength & Conditioning Research then confirmed the benefits of longer breaks from a long-term perspective.

Longer breaks showed significantly greater muscle fibre thickness after 8 weeks

https://pubmed.ncbi.nlm.nih.gov/26605807/

Potential Explanation

The researchers believed shorter breaks resulted in less growth due to compromised activation of intracellular signaling

Lifting Intensity

Published in the Journal of Physiology: the rate of p70s6K phosphorylation remained unchanged at 60-90% intensities

Another study published in PLOS One, reported that low-load high volume resistance exercise triggers MPS more effectively than high-load low volume resistance exercise.

https://pubmed.ncbi.nlm.nih.gov/19001042/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918506/

Видео How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc) канала Thomas DeLauer