High Intensity Training  increase protein synthesis

Latest research on muscle protein synthesis and lifting weights show that stimulation of protein synthesis increases when training is done with a weight of 60% of the maximum weight that can run only one repetition (1RM).

The studies were carried out with two different workouts namely, training volume that was done with a weight of 60% (1RM), where he recorded the largest increase in protein synthesis and training intensity, performed with a weight of 75% - 90% of 1RM not recorded any further increase of protein synthesis. This means that the maximum muscle protein synthesis is obtained during training volume and not during high intensity workouts.

 According to other studies demonstrated that adding muscle mass can be achieved by conducting training volume, arguing that small weight training may be more beneficial than large weights.

Canadian researchers analyzed the impact of two different loads together with different volume to observe the effects on muscle genes, levels of anabolic and muscle protein synthesis. Experiment subjects were divided into two groups, each performing different exercises with weights. The first group performed exercises with a weight of 90% of 1RM and the second group was trained with a weight of 30% of 1RM, both groups performing exercises to exhaustion. Training load and volume were identical for both groups, being made only in different ways. For example, when performing an exercise with a weight of 100 kg, two reps, or 20 kg 10 reps, the charge will be the same. Training was divided into four sets with a break of 3 minutes each. 

The results show that 90% of 1RM protocol to exhaustion, has seen an increase in muscle protein synthesis over a period of 4 hours and 30% of 1RM protocol to exhaustion induced increase in muscle protein synthesis over a period of 24 hours. Muscle hypertrophy genes also tend to have a higher after training conducted with a protocol of 30% of 1RM to exhaustion.

Older men react at high volume

Determine yourself

To determine the best variable muscle growth, and made a number of studies that show what type of training helps most to maintain and develop muscle mass when they get older. Researchers have shown that exercise performed with high volume resistance showed a significant increase in skeletal muscle mass.

They made comparisons between a group of young men and one older men, it was demonstrated that both groups had an increase in muscle mass in older men but there was a weaker reaction anabolic hormones and muscle hypertrophy. Therefore with age requires increasing the volume of resistance training to compensate for the reaction anabolic hormones and muscle hypertrophy. It is also important that training programs be composed of high volume workouts, performed alternating high intensity workouts for muscle stimulation