Hypertrophy Past and Present 015 Training Frequency - Why 3x per week beats 2x even if MYOPS is still elevated
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Sep 1, 2025 Dive into the world of vintage bodybuilding with insights on Sig Klein's groundbreaking A/B full body routine. Discover the intricate role of myofibrillar protein synthesis in muscle growth and why training three times a week trumps two, despite elevated synthesis. The hosts explore historical training methods, revealing their modern relevance, and compare training programs for optimizing hypertrophy. A fascinating discussion on how workout frequency impacts muscle development awaits, shedding light on effective training principles.
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Early A/B Full-Body Beginner Plan
- Sieg Klein published a beginner A/B full-body routine using single sets and rep cycling from ~15 down to 8 or 5 as lifters progressed.
- Exercises included sit-ups, pullovers, curls, squats, deadlifts, and early leg-extension/curl with weighted boots.
MPS Alone Doesn’t Mean Net Growth
- Myofibrillar protein synthesis (MPS) rises after training but there is always a basal synthesis and breakdown rate.
- Net growth depends on the balance between synthesis and breakdown, not synthesis alone.
Integrated MPS Measures Mask Timing
- Most point-measurement studies show MPS elevations up to ~30–32 hours but 24–48h integrated measures mask timing details.
- Integrated 24–48h values don't reveal whether rates are still elevated at the later timepoint.