Hypertrophy Past and Present 002 How long does the growth stimulus last after a training session?
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Jun 1, 2025 Explore the fascinating evolution of bodybuilding training from the 1951 York Barbell Mr. America Course. Discover how the shift from reps to structured sets altered muscle development techniques. Delve into the vital timing of muscle growth post-workout, revealing most hypertrophy occurs within the first 24-36 hours. The discussion also critiques training frequency and emphasizes personalized approaches that match individual goals. Enjoy insights into historical practices contrasted with modern muscle physiology!
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Hypertrophy Stimulus Lasts 24–36 Hours
- The hypertrophy stimulus period after a workout lasts about 24 to 36 hours before muscle size begins to decrease.
- Training frequency is crucial because longer gaps lead to muscle size loss, making full-body thrice weekly training superior to less frequent splits.
MPS Elevation Includes Damage Repair
- Muscle protein synthesis (MPS) and myofibrillar protein synthesis (myoPS) elevations reflect both muscle growth and damage repair.
- We cannot use MPS/myoPS elevations alone to determine hypertrophy duration because damage repair inflates their timeline.
Muscle Damage Delays MPS Elevation
- Muscle damage initially suppresses MPS for 12 to 20 hours before causing an increase around 24-36 hours.
- Early MPS suppression reflects clearing damaged proteins; elevated MPS after represents repair, not hypertrophy.