Everything You Need To Know About Muscle Protein Synthesis ft. Jorn Trommelen

A conversation with muscle protein synthesis researcher Jorn Trommelen about how to train to maximize anabolism!

Jorn's amazing article on MPS:

More from Jorn here:

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TIMESTAMPS:

0:00 - Intro/disclaimers
1:42 - Interview begins
2:07 - Jorn's area of research and interests
5:59 - What is muscle protein synthesis?
10:12 - Is the point of resistance training to "tear the muscle down"? (Why does weight training work?)
17:08 - What is the BEST way to train to max out muscle protein synthesis (MPS)? (Reps, split, volume)
24:10 - Rest periods
25:29 - How frequently should you train to max out MPS?
36:03 - What is the role of progressive overload in terms of MPS? Is it required for growth?
44:18 - EMG/Muscle Activation Discussion & Answering?: "Does MPS correlate with hypertrophy?"

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimer: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

I've made it a goal to release a full length interview with an expert in a given field at least once a month for the rest of 2018 for those of you who enjoy that extra depth. I'll be releasing Part 2 of this interview in the next week or so and then after that Part 1 of a conversation I just finished up with Dr. Mike Israetel! Hope you enjoy!

[markdawson]

You're a good interviewer Jeff, I like the way you give people space to talk which is where the really deep information is.

[MarioTomicOfficial]

It's very refreshing to hear a more nuanced breakdown of MPS and how the research might translate to more gains. Great chat guys!

[MrFulkov]

Copying the time stamps in the comments so mobile users can click on them.

0:00 - Intro/disclaimers
1:42 - Interview begins
2:07 - Jorn's area of research and interests
5:59 - What is muscle protein synthesis?
10:12 - Is the point of resistance training to "tear the muscle down"? (Why does weight training work?)
17:08 - What is the BEST way to train to max out muscle protein synthesis (MPS)? (Reps, split, volume)
24:10 - Rest periods
25:29 - How frequently should you train to max out MPS?
36:03 - What is the role of progressive overload in terms of MPS? Is it required for growth?
44:18 - EMG/Muscle Activation Discussion & Answering?: "Does MPS correlate with hypertrophy?"

[AustinInAction]

Bruh! A full hour? I'm about to be a certified bro scientist after this.

[dstaunts]

The effort you put into your videos clearly shows, great job Jeff.

[ppharos]

So. Much. Information. Gonna take a few watches to actually understand this video. You’re a king Jeff. Thank you for having people like Jorn on here, it’s incredible to see all the knowledge coming together

[Quantickzz]

I love your upload frequency now man, loving the videos keep it up!!! Could you maybe do one on mobility/flexibility training? And pre-warmup? Thank you so much! Good luck with your podcast :D

[noahhollingsworth]

Best part about this is how in depth they go on the statistical significance of studies and their limitations. Really exemplifies t he expertise necessary to perform a study that has practical value for the layman. Thank you guys so much for this!!

[Firmly_grasp_it]

Hour long video?!?! Good thing I have nothing better to do on a Saturday night!

[lucakolibius]

You can really see the effort Jeff puts into this channel! thumbs up for the good work!

[Apollox]

These interviews with experts are unbelievably informative and valuable. Thank you for doing them, jeff.

[estebananddelila]

Jeff and Jorn, I may be a bit prone to hyperbole on occasions but this is by far the best video on the channel. There is just something so fascinating about a discussion of such a niche topic especially with one person conducting research in the field. This stuff not only gets me pumped for lifting but it makes me want to get involved in research. Perhaps it's just my taste but Jeff, please either have more videos like this with Jorn or other researchers. With the greatest respect to someone who is a practitioner, I prefer hearing from someone like Jorn compared to mountaindog.

[luciusdali]

Great interview! It's funny how he mentions the minimalist folks who just want to get the 80% and who say that "it doesn't matter" and then there are the athletes who need to push the other 20%. He forgot about us nerds who are just interested in the science and the training.

[alotanacs]

17:00. If you eat protein, you will naturally increase MPS. But body doesn't hold on to most of those proteins, so they don't get used to make muscle. Resistance training makes muscles temporarily more sensitive to amino acid uptake and encourages the body to keep more of those muscle proteins.
Very nice. This is the key to body building right here.



That window may shrink as athletes become more experienced which explains why they have to train more frequently to get that activation up again.

[Vikenti]

This was a mind blowing, I had so many ideas.... Thank you Jeff and Jorn for all the info, I am really eager to see the second part.Why don't we start a campaign to find the maximum amount of volunteers and labs to make one big study on MPS? My clients and me would gladly take part in such study !

[stephenbrizie]

I'm really happy to hear an expert in the field address things like study limitations and problems with absence of evidence. That sort of intellectual honesty is essential to a better understanding of anything a person studies, and we would all do well to incorperate that level humility in our daily lives. Also, metaanalysis studies are dope and I'm happy they were mentioned.

[DANGJOS]

HOLY CRAP!! That had to be one of the most fascinating talks on fitness I've ever heard! Thanks!

[JackTse]

One of the most useful videos I’ve ever watched on fitness... not because it says anything new but it gives a different perspective to consider than anything I have seen. Even watching Dr Schoenfield on other channels, and all the respect he has - here is another researcher clapping back ... and we are here to soak it in and consider what we think about it and how it affects us and what we believe. Great job, Jeff!

[ojd]

At 27:00 Muscle protein synthesis occurs 72 hours after exercise. So best to train twice a week with at least 72 hours between sessions to make efficient use of your time in gym and gain muscle!!