Protein Synthesis and training split. One day vs twice a week

"Research reveals that when you train a body part, protein synthesis remains elevated generally no longer than 48 hours. In most cases it is elevated approximately 36 hours, after which time it returns back to a baseline level. This science is not "new" news either. We have known this scientific reality for decades."
 

Exert from Protein Synthesis, Muscle Growth And Training Frequency, http://www.muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency

I Have trained many different ways in my years of lifting. I started out after high-school doing a 3 days a week full body workout. Monday/Friday upper body and Wednesday lower body (legs and abs). Then to a 5 day push pull muscle one a day workout. This is the most used method of training that i see everyone using. Normally it is: Monday Chest and Triceps. Tuesday Back and Biceps. Wednesday Legs and Abs. Thursday off day. Friday back. Off weekends or light cardio. A variant of this workout is off Wednesday. Legs Thursday and a second chest day on Friday. Then i went to a full body two a days workout. This had a 2 days on, one day off, one day on and two days off schedule. Workout was in five total phases. Seems confusing but this 2 month plan really helped my endurance and strength. here is the link if you want to take a in depth look at this program: Waterbury High Frequency Training Program.

Now my current methods are a split. Utilizing basic knowledge of the window you have in protein synthesizing i can maximize my muscle growth and strength gains with my workouts. This looks like: Monday Chest and Back- Heavy chest with high volume secondary workouts and light back with high volume workouts. Tuesday Shoulders and Arms- Heavy shoulders with high volume secondary workouts. High volume arms. Wednesday Leg day. Heavy beginning with high frequency secondary plus drop sets. Thursday Back and Chest- Heavy Back with high frequency secondary workouts and high frequency light chest. Friday light, high frequency shoulders and heavy arms. Saturday Legs. Sunday rest day. 

   

Now most of you are saying, "Won't you over-train your muscles and minimize growth?" There is no such thing as over-training! Just under-training. To optimize your growth you need a greater training frequency. After 48 hours more than likely your muscle you worked out hard is still sore ex. Legs. The growth window is a strict 48 hours, the soreness you are feeling is due to tearing your muscle fibers down. 

 

In  the article above it goes as far as saying to go to a full body workout with optimal rest in between sets. To each and their own in my opinion. Any way you may train or try out just remember one thing: Train each day with ferocity and like a beast!

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