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<blockquote data-quote="Fireproof" data-source="post: 44963" data-attributes="member: 13038"><p>I do totally agree with "stimulate don't annihilate muscle". As well as managing volume and overuse issues.</p><p></p><p>Now that I'm older, I do prefer higher reps with lower % of 1RM, versus really heavy sets in the 6-8 rep range I used to do. My joints just can't handle that anymore.</p><p></p><p>We have to be careful not to compare what worked for professional bodybuilders to what might be ideal for natural lifters. I need to locate the studies, but I believe they show that post-exercise anabolic period (elevated protein synthesis) lasts about 3 days for average folks. Then returns to baseline. But at the supra physiological steroid levels of pro bodybuilders - it is extended to a week. So it seems logical to me that a bit more frequency than once/week would serve us better (and my and others I've worked with do support that anecdotally).</p><p></p><p>The above articles have reference studies that support that theory as well.</p><p></p><p>But like the second article says - that's NOT to say that you CAN'T grow on once/week frequency. Many people do make nice gains. So I think there is also some genetics at play here too...</p></blockquote><p></p>
[QUOTE="Fireproof, post: 44963, member: 13038"] I do totally agree with "stimulate don't annihilate muscle". As well as managing volume and overuse issues. Now that I'm older, I do prefer higher reps with lower % of 1RM, versus really heavy sets in the 6-8 rep range I used to do. My joints just can't handle that anymore. We have to be careful not to compare what worked for professional bodybuilders to what might be ideal for natural lifters. I need to locate the studies, but I believe they show that post-exercise anabolic period (elevated protein synthesis) lasts about 3 days for average folks. Then returns to baseline. But at the supra physiological steroid levels of pro bodybuilders - it is extended to a week. So it seems logical to me that a bit more frequency than once/week would serve us better (and my and others I've worked with do support that anecdotally). The above articles have reference studies that support that theory as well. But like the second article says - that's NOT to say that you CAN'T grow on once/week frequency. Many people do make nice gains. So I think there is also some genetics at play here too... [/QUOTE]
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