Protein synthesis requires much more than just stimulating mTOR or eating enough protein. Here are some of the other requirements for maximizing protein synthesis and building muscle.
0:30 – mTOR and AMPK is not as simple as ON or OFF
2:00 – Factors that influence the magnitude of protein synthesis response
2:50 – Ribosomes’ effect on protein synthesis
4:30 – The amount of calorie surplus required depends on the type of hypertrophy
5:30 – When the minutiae of nutrient timing and specific macros comes in to play
6:45 – Nutrient timing matters most for natural athletes
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After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).