if any of you have seen my previous gym post it may seem like believe in the whole sbl splits and whats more optimal but N.O is very good too
1 most people think heavy=big and that anything under 70-80% of your 1 rep max is a waste of time
these are the main mechanisms that make light load metabolic training outperform heavy training in many ways
near maximal fast twitch fiber recruitment despite low loads (lactate and burn = high threshold motor unit firing)
explosive satellite cell proliferation (up to 300% increase) via igf-1 MGF reduced myostatin
mTOR activation comparable to 80-90% 1rm but with -70% less time under tension and far less joint stress
cell swelling and reactive hypermia creates massive anabolic signaling
advantages no one talks abt
same or superior gains in 17-20 mins that heavy training requires in 60 or more mins
lower risk of injury 30-50% of 1rm vs 75-90
works during deloading
keeps myostatin chronically supressed with frequent sessions
now onto fatigue
3 sets of 10-15 is better than 1 set of 10-15 and if otherwise we know that 3 sets of 15-20 close to failiure is exactly the same if effort is high to recruit the high threshhold motor units
this could mean that N.O is most optimal
the fatigue from calcium ions isnt as taxing compared to training heavy with same volume or frequency
in comparrison to my other post this may look a bit hypocritic but i will explain at the end
training N.O for lacking muscles such as biceps or calves may be optimal
this type of training helps us acheive more cappilaries more nuclei and satelite cells which in turn increase androgen receptors in those muscles = makes your muscles sensitive to growth
btw N.O is supposed to be quick like 5 mins per muscle
this way it allows us to stimulate protein synthesis without worrying about fatigue or muscle damage
i would either stick to a split similar to this or the UL split i posted they are complete opposite but its down to what you will enjoy more and actually want to train as consistency is one of the main things you need for muscle growth
1 most people think heavy=big and that anything under 70-80% of your 1 rep max is a waste of time
these are the main mechanisms that make light load metabolic training outperform heavy training in many ways
near maximal fast twitch fiber recruitment despite low loads (lactate and burn = high threshold motor unit firing)
explosive satellite cell proliferation (up to 300% increase) via igf-1 MGF reduced myostatin
mTOR activation comparable to 80-90% 1rm but with -70% less time under tension and far less joint stress
cell swelling and reactive hypermia creates massive anabolic signaling
advantages no one talks abt
same or superior gains in 17-20 mins that heavy training requires in 60 or more mins
lower risk of injury 30-50% of 1rm vs 75-90
works during deloading
keeps myostatin chronically supressed with frequent sessions
now onto fatigue
3 sets of 10-15 is better than 1 set of 10-15 and if otherwise we know that 3 sets of 15-20 close to failiure is exactly the same if effort is high to recruit the high threshhold motor units
this could mean that N.O is most optimal
the fatigue from calcium ions isnt as taxing compared to training heavy with same volume or frequency
in comparrison to my other post this may look a bit hypocritic but i will explain at the end
training N.O for lacking muscles such as biceps or calves may be optimal
this type of training helps us acheive more cappilaries more nuclei and satelite cells which in turn increase androgen receptors in those muscles = makes your muscles sensitive to growth
btw N.O is supposed to be quick like 5 mins per muscle
this way it allows us to stimulate protein synthesis without worrying about fatigue or muscle damage
i would either stick to a split similar to this or the UL split i posted they are complete opposite but its down to what you will enjoy more and actually want to train as consistency is one of the main things you need for muscle growth
