Protein Synthesis Super Compensation

[Trops]

I'm trying to get a handle on protein synthesis super compensation.

Lifted from a thread from yesterday:

"It is very simple, protein synthesis supercompensation occurs every 36-48 hours. For the non-anabolic using lifter, what is more important than protein synthesis?"


From a discussion yesterday, I get the idea that in order to maximize strength training you should work the same muscles after only a 36-48 hour rest. This gives the muscle time to recharge without so much time that it goes back to where it was (almost) strength wise. This is an over simplification, but do I have this right? Comments?

Now, does this also work if you are trying to improve your cardio? Specifically running. I'm trying to improve my time running a 5k, and I'm getting better, but I'm not running every two days. I am doing something just about every day, but not always running. One day I'll run, then next I'll bike, and the next I'll do the ellipticore. I'll also strength train my legs, but probably only once a week, which I realize isn't helping to build big leg muscles, but I'm hoping to get faster, not bigger. Is this helping or hurting or just not maximizing? If I really want to go faster on my 5k, what should I be doing?

 

[Steve]

Yes, you have the idea right and no, the model doesn't apply directly to cardiovascular training.

 

[Trops]

Ok, so what would the right rest period be for optimizing for cardio training? Am I doing myself a disservice by running one day and biking the next? How about strength training, would I be over working those muscles if I did a leg workout one day and ran the next?

 

[nc_bmac08]

I've heard that running inclines or stairs really helps with speed. I know LT from the chargers runs this HUGE hill in his back yard a lot in the off season to help his speed. Then again, he's running 100yrds at the most... not 5k.

 

[Trops]

Yeah, I've been trying to add some hills to my runs, but haven't found any that are convienient. I don't want to drive 10 miles away to run 3 miles.

I've heard that in order to get a better time you need to run fast. Not to be facetious, but just do intervals. run fast for short periods and then when you go longer distances your times will improve. I'm wondering about what I'm doing between running, if it's helping or hurting.

 

[Steve]

Ok, so what would the right rest period be for optimizing for cardio training?

In theory you could do low intensity cardio every single day.

Once you start throwing in higher intensity stuff into the mix as well as strength training, the water gets muddier and muddier. Couple this with the individual recoverability differences across the populations and you have a question that's pretty much impossible to answer.

Am I doing myself a disservice by running one day and biking the next?

My immediate response after "it depends" is no.

But again it depends.

How about strength training, would I be over working those muscles if I did a leg workout one day and ran the next?

Generally no.

But fitness isn't so clear cut and precise in a way that allows these questions to be answerable.

To keep it simple, think like this:

Think of the overall recovery ability of the body as a 100 gallon bucket.

If your caloric restriction takes 20-30 gal reserves from your bucket that means ultimately there is 20-30 gal less stress that can be provided by your training, lifestyle, etc.

Once your past 100% your exceeding your bodies ability to cope with the stressors you get a slight downward trend in capabilities. This is part of the natural training response. Consistently do this, and you can reach a state known as overreached, which is the acute to the overtrained chronic.

Endurance like sports will present differently than resistance trained sports as the stresses on the body are different.

Contextually speaking though, it's all about giving and taking. How much you have to give and take depends on a whole heap of factors as mentioned above such as type and amount of training, your training status, caloric state, etc, etc.

There are two different models commonly used to highlight the positive and negative effects of training.

I don't think this is the place to get into the nitty gritty of fatigue since it's a fairly complex topic... one that we aren't exactly sure of as of yet in terms of hard facts. We know a lot and we think we know a lot more but suffice it to say if you find that you don't feel run down, you aren't feeling nagging injuries and your performance isn't diminishing... you probably aren't pushing too much.

 

[Steve]

I've heard that running inclines or stairs really helps with speed. I know LT from the chargers runs this HUGE hill in his back yard a lot in the off season to help his speed. Then again, he's running 100yrds at the most... not 5k.

Yea, speed training is very specific. My speed training, which I'm doing a lot of right now includes a bunch of power work such as plyos, it includes a lot of sprinting and acceleration stuff, some agility stuff for quickness, and some resisted and assisted sprinting.

Occasionally I throw some hill work in there (either up or down hill) which is really just resisted or assisted sprinting respectively.

 

[Trops]

Why did I think that the answer wouldn't be so easy.

"In theory you could do low intensity cardio every single day." What is considered "high intensity cardio?" I've figured that for someone my age that is "fit" my max heart rate is 185, but when I'm running or now even when I'm biking I'm finding that my HR is in the upper 170's to low 180's. I would think that this is high intensity cardio. Does this mean that I'm pushing too hard? Biking I'm not up there the whole time but I'd say for the better part of an hour I will be over 167 which is 90% max. Running, I'm up there almost the whole time.

It's hard to "listen" to my body for clues because some times it seems like I'm always run down and the aches don't follow any real cause and affect pattern. That's why I'd like to find some rule of thumb. I guess I'll keep doing as I'm doing until I am not getting improvements. Then I'll try changing it to see how it goes.

 

[Trops]

Oh, yeah, and thanks.

 

[Steve]

Why did I think that the answer wouldn't be so easy.

This 'field' is never black/white unfortunately.

What is considered "high intensity cardio?

At or near max effort.

What I meant though is that if you are really pushing yourself with your cardiovascular exercise, something has to give in other places. Sure, weight training and diet effect your body differently than cardio, directly. But stress also has a systemic effect like my bucket example given above.

But to answer your question again about high intensity, HIIT would be considered high intensity.

I've figured that for someone my age that is "fit" my max heart rate is 185, but when I'm running or now even when I'm biking I'm finding that my HR is in the upper 170's to low 180's. I would think that this is high intensity cardio. Does this mean that I'm pushing too hard?

Too hard for what?

To recover from? If so, I don't know. Depends on your individual recoverability, how you feel, and what else you are doing in terms of diet and training.

Do you have a reason you train so frequently at a high intensity? What are your training goals?

It's hard to "listen" to my body for clues because some times it seems like I'm always run down and the aches don't follow any real cause and affect pattern.

That's a sign you're overdoing it.

That's why I'd like to find some rule of thumb. I guess I'll keep doing as I'm doing until I am not getting improvements. Then I'll try changing it to see how it goes.

Again, what are your actual goals. Training must match goals always. And you should always have a *good* answer for the question, "Why is this really in my training program?"

A lot of people are doing things and they have no good answer for that question.

If you're training for running or racing... I'd say keep pushing it. If your primary goal is physique enhancement, I'd say your program is off.

 

[Trops]

That's a sign you're overdoing it.



Again, what are your actual goals. Training must match goals always. And you should always have a *good* answer for the question, "Why is this really in my training program?"

A lot of people are doing things and they have no good answer for that question.

If you're training for running or racing... I'd say keep pushing it. If your primary goal is physique enhancement, I'd say your program is off.

Not really a sign that I'm over doing it, but more a sign that I'm getting old and working odd hours.

My goal isn't to achieve a certain physique or body fat percentage or muscle mass or anything like that. My goal is to be healthy. A healthy weight, healthy strength, healthy nutrition, all that. I've been running to increase my heart strength and stamina. At my unhealthiest I could work a physically demanding job 16 + hours a day and still keep going. My heart wasn't getting close to the same workout that 30 minutes of running does. Now I'm finding that I can run at a slow pace, 10-11 min miles, for quite a while. Once I step up the pace I get shot really fast. To me this means that my body has found a comfortable niche and isn't getting pushed the way I want to. Now I've stepped it up and I really feel like I'm accomplishing something. I want to continue but I don't want to over do it or under do it.