[PR-BREAKER] 1

Research Blog: Training to Failure Stimulates Protein Synthesis

By: Derek Charlebois

There will always be a debate as to what rep range best stimulates muscle growth. Some people say low reps, some people say high reps. But who is right? As always lets look to see what science says. Burd, N. A., D. W. West, et al. (2011). "Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men." J Nutr 141(4): 568573. We aimed to determine whether an exercise-mediated enhancement of muscle protein synthesis to feeding persisted 24 h after resistance exercise. We also determined the impact of different exercise intensities (90% or 30% maximal strength) or contraction volume (work-matched or to failure) on the response at 24 h of recovery. Fifteen men (21 +/- 1 y, BMI = 24.1 +/- 0.8 kg . m(-2)) received a primed, constant infusion of l-[ring(13)C(6)]phenylalanine to measure muscle protein synthesis after protein feeding at rest (FED; 15 g whey protein) and 24 h after resistance exercise (EX-FED). Participants performed unilateral leg exercises: 1) 4 sets at 90% of maximal strength to failure (90FAIL); 2) 30% work-matched to 90FAIL (30WM); or 3) 30% to failure (30FAIL). Regardless of condition, rates of mixed muscle protein and sarcoplasmic protein synthesis were similarly stimulated at FED and EX-FED. In contrast, protein ingestion stimulated rates of myofibrillar protein synthesis above fasting rates by 0.016 +/0.002%/h and the response was enhanced 24 h after resistance exercise, but only in the 90FAIL and 30FAIL conditions, by 0.038 +/- 0.012 and 0.041 +/- 0.010, respectively. Phosphorylation of protein kinase B on Ser473 was greater than FED at EX-FED only in 90FAIL, whereas phosphorylation of mammalian target of rapamycin on Ser2448 was significantly increased at EX-FED above FED only in the 30FAIL condition. Our results suggest that resistance exercise performed until failure confers a sensitizing effect on human skeletal muscle for at least 24 h that is specific to the myofibrillar protein fraction.

Comments:
This study found that training to failure with heavy weights (90% of 1-RM = 3-5 reps) enhanced protein synthesis in muscle through the Protein kinase B and Ser473 pathways. Interestingly, training with a lighter weight to failure (30% of 1-RM = 20+ reps) lead to an increase in protein synthesis through the mTOR pathway. Protein kinase B (PBK)/AKT and Ser473: Stimulates glucose uptake, glycogen storage, and protein synthesis and decreases protein breakdown when activated.

[PR-BREAKER]

Mammalian target of rapamycin (mTOR) = Nutrient sensor (amino acid primarily leucine) that stimulates protein synthesis when activated. What this suggests is that your training programs should include both heavy, low rep training to failure and lighter, higher rep training to failure to maximize protein synthesis and growth since each rep ranges stimulates protein synthesis through different pathways. There are two options to accomplish this: 1. Start your workout with a heavy compound movement and then do a higher rep exercise after. 2. Perform a low rep workout and then a separate higher rep workout later in the week. However your structure your workout program the important thing is to include both low and high rep training to maximize protein synthesis.