TMGP Ep 20 with Myology genius & National Powerlifter Michael Cowley

oo another white boy with a podcast pronouns Jim bro another white boy with a podcast you want to see the video it went viral hi gains gurus and welcome to tmgp the muscle growth podcast episode 20 I am your host Rosco and today we are welcoming Michael Cy onto the show Michael Cy is a postgraduate student at stalos University pursuing a master's degree in myology or muscle science his research focuses on the effects of different grades of unilateral Ecentric exercise on delayed onset muscle soreness and satellite Cell Activation status as an accomplished National level power lifter Michael brings a unique perspective to the study of muscle growth and regeneration he is part of the muscle research group at stalos which conducts internationally competitive research on the cellular and molecular aspects of muscle regeneration after injury Michael also just had a new superb deadlift PR personal record achieved last month a whopping 300 kg deadlift so here is a person who clearly is utilizing their Research into practice this episode has been slowed down to make it easier to follow it is not a regular episode as it is more informative and research-based than other episodes think of it more like an invaluable science lesson from a super knowledgeable and strong human in today's episode we can look forward to insights from Michael related to introduction to myology myology 101 muscle biology how muscles grow ingredients for growth protein creatine muscles stem cells recovery muscle damage markers and more hey gains gurus before we dive into today's episode we have a special shout out to our sponsor heart and mind essay if you're looking for a delicious way to boost your workouts their creating gummies can be found on te lot and are the perfect fit they're not just effective but also a tasty treat you can look forward to every day so maybe it's time to be like me and fuel your gains with heart and mind essay if you're injured or in recovery check out the injury consultant.com and consider getting a free consultation to see whether I can help you heal restore and Thrive if you're enjoying the show please take a moment to give us a fstar rating and leave a review it helps us reach more people and build a stronger Community together your support means everything now let's dive into a master class on myology 101 just a quick quick piece of information for some of the things that we are talking about I understand that this is an audio podcast however Michael is presenting which means that you need to be looking at what he's talking about to really fully understand but we will be posting the video of his presentation so that you can look forward to seeing what we are talking about but for the majority of the show you do not need to see the video clip but something to look forward to is that we will be releasing clips from all the previous podcast episodes at some stage in the near future welcome Michael to the muscle growth podcast where we explore subjects related to muscle science and hypertrophy I'm thrilled to have you join us for today's conversation let's Jump Right In and dig into some exciting topics together can you briefly introduce yourself and your journey into the world of myology go thanks for having me I appreciate it I'm very excited to be on mus bothast and just of knowledge to all the time out there so I'm I've been into exercise for the majority for the biggest part of my life and then I don't know F my aing part in all honesty my honesty I was was excepted into honors in physiology and then you apply to be in a specific research group as well so then I apply to be in the muscle um sceletal muscle regenerative physiology group um and with that my love for all of this which we're going to talk about the again uh I never knew I was so inrig with all of this stuff but as soon as you get into the field you just one more and more yeah long I'm now Indian Master student aspiring to do a PhD St for um three more years I'm to finished studying 27 years old um but yeah okay I'm ready fantastic I look forward to learning a lot okay so I'm just going to tell you guys a bit more about muscle the basic principles how it functions different types of muscle muscle damage how muscle recovers and all of that um and then eventually I'll show a b Point as well there some slides I pr Ed in the p uh in semar presentations just to prove my and just to give you guys some context um it's just something to look at actually otherwise all this res just made so in short um there two M fiber types is type one and type two and type two Master fibers type one is your slow fibers they produce a little amount of energy over a very long period of time they're more associated with your endurance Runners and they have much more M cont and then on the other is two M fibers they four Bri fibers which which um generates much more energy produces much more energy over a very short period of time so that would be associated with your sprinters or for me for example power lifter a very good short B of energy and then you done afterwards effectively um so our muscle and exercise words is it's I'm sure most people as heard that when you exercise you want to actually tear that muscle um how a muscle grow is you have to tear that muscle the muscle repair itself next time you have to do it again and when the muscle repeat itself it repats itself bigger just so that it can't be D as easily that's how you adapt to exercise so literally that's how you get stronger that's how you get faster that's how you get fitter so it's the same as when you break your bone like the actual skeletal bone for example if you go from extra you'll see that the bone is broken if it you of a few months you go back from another extra you'll see the the area where it was broken it will have repair itself thicker so it doesn't break as easily so you want for example responds to something being done upon it which he doesn't like so we all have to know as well um exercise is very healthy and all but your body doesn't like carrying around immense amounts of muscle it is is much more vascular than Ado tissue which is fat for example so your has to work much order to maintain that amount of muscle with the constant blood flow and oxygen and nutrients and food and water and all of that stuff where Str for example is not as cardiovascular vascularized um so it doesn't need to be as get healthy which isn't healthy but that doesn't have to be kep alive as at the same level muscle has to but in any case when your muscle is stor um it's able to visualize using certain lab SKS so when you doif florescence work I'll show photo actually now um just give me a second so when a muscle is Thor um you can visualize this through immun floresent St so I don't have a photo of this at the moment but uh you can see the black lines over there which we call um Z lines and from one Z line to another sorry I'm with my finger from one Z line to another is what we call a sorir so when you exercise um these sorir will contract so the ones black line to another black line will actually will closer to each other so all the grade in the middle is where the m and act or they all as you know pull over each other or they'll P each other closer and that's much contracts so with this a musle is damage which we see here in the picture on the right that s Lo from one so to another will actually tear away from each other we call this set streaming so what you're looking at at the moment is a electron micrograph so this is a a muscle stle taken from a human and which what we use we IM we visualize it on electron microscope in this case a transmission electron microscope so this image image is visualized at about 16,000 D magnification so then preparation to do this is takes a while it is very difficult but it's very rewarding um then on the left hand side which I was speaking about earlier the image with the black and the green circles on it's the two musle F types that you get in musle so the green circles you see is all the typ two mus fibers your for switch fibers and then all the black circles is your type one M SL to each so um all the blue dots or the blue circles you see the there is what we call my nucleus that's all just the cells and the nucleuses within the mus soft all the mitochondria would be in there all the DNA and RNA or biom stuff all the protein stuff would eventually accumulate strong there um you so as I me so the image on the left sorry what you call uh imuno chemistry what we do that with antibodies so how it works is you get your muscle SLE you section it on a c that so that that's to be done at minus 33° to give the Integrity of the sample then you section a seven micrometers stick and you do a whole standing process you block it you fix it first with part Mal you block it for time um The Blocking just makes the actual strong fire to be stained with the antibod so it opens up all that antigens to be able to be to be able to be bound to buy the antibodies then you add up a primary antibod so the primary antibody binds to the antigen of Interest so for example um the antibody I use to visualize all the green there is my heavy m a fiber type 2 is literally an antibody you DP it on there and they will go bind to all the an G feat in this case it would be the TP two muscle fibers now and then from there you add on a secondary antibody which has a Flor for conjugate to the secondary doesn't have anything to do with muscle innocence it literally only excites when the laser is like shined upon it so what I then do with this I take it to the conal microscope or fluoresence microscope and then you are in short you put on all the lasers the laser will be Shine off the sample and the specific laser there like all one laser helium laser what what don't remember the rest um they've got their own different colors as well so the laser we have now also in our Labs or three colors I also got to specifically now which one there different through ranges you can choose from um they will be shined on this sample and it will excite the certain antibod the antibody that I used to visualize the green would be 488 so that literally just corresponds to the to the light spectrum where 48 falls in the green range and the blue would be 405 which is in the blue Spectrum off right of light then the things there certain things spots I'll get to that at a later stage um that thing spots is since 47 so that's called fored which is at the very basically end of the um light Spectra light Spectra yeah so just getting back to the muscle fiber damage that can be visualize um as I started this whole story off with um when you exercise you want to D damage your muscle as much as possible and it is visualize it is possible to visualize this damage through the two mechanisms by explain the El microscopy the the gra black humidity on the rights and then the other one is also through Desmond breakages which is able to visualize with chemistry I don't have an example of that it is very difficult to show um just generally I haven't attempted it and I haven't found too much research that has been able to do it successfully without any other other consuming factors that might U as that results so when you exercise you want to damage your muscle as much as possible what then happens for example that muscle is damaged what that happens that muscle needs to be recovered and that's where we know you eat your protein off the session protein will be broken down into amino acids and which one they metabolize we trans put in your BL stream do the muscle they have shes absor formed into um new proteins they'll be recover they'll be used to recover the muscles so very simple prot honesty but way the biggest important factor comes into play is St out okay so stem cells is not a new field at all uh stem cells are all over in your body they regenerate the cell so they can become whatever you want it to be so a stem cell is a Bland cell all right so um a St cell in a muscle is called a satellite cell the St cell in your skin for example is called epidermal stem cell so they all over your body and what their job is they repair what have been damaged so when you damage your muscle through exercise for example they will travel to the damaged area and they will induce the repair or the Regeneration at that area okay so I'll show you we just get to that image now so yes um so in muscle you call this the myogenic program now so that sting cells or the Satellite C speaking about they reside in a sat cell Niche within your muscle within your muscles in the quient state so meaning they just switched off okay so when you exercise that causes these stem cell to become activated and when they become activated they follow a whole program the myogenic program but eventually this just means they will become from a normal Blank cell to specifically form muscle fibers or recover muscle fibers or regenerate them or whatever so how this process works is they equ new exercise they become switched on or activated then they proliferate to become myblock they just they just become more then they differ differentiate so they become specifically then muscle cells then will become myot tubes when they form together and then EV V Lev will become the my fibers so as I mentioned the musle fiber will there they will like migrate to in the middle repair this damage area or they'll form all new fibers you call this neonatal M fibers so um with that being said I'm currently in my monage project sorry in my monage project looking at the stem cell response of aute Bel of exercise so um I'm also only exercising one L of the participant so it's a unilateral exercise and we have been to see response in the contralateral UN exercise them so there's a lot of factors I've just brought about into that sent I'll get everything in the show well and show you images I forget to mention I forgot to mention at the start there are two contraction types it's Ecentric and concentric and then also isometric there's the third one so concentric means the muscle fiber will shorten um the th will contract and to each so sorry as I was bu saying there's three contraction T concentric Ecentric and isometric so concentric means the spia will shorten it all the black lines I showed earlier will get closer to each other he said is that black lives will pull further away from each other so muscle will basically stretch out under tension and of that is ismetric where force will be placed upon the muscle but the fiber lens won't change which actually is also muscle damaging on that note so from the research I've done in the past few mon two years Ecentric exercise is much more muscle damaging than concentric exercise me Ecentric exercise includes much more muscle fibers than conical exercise D for example so usually most people when doing a exercise them they would just focus on getting the way to the top and then just dropping it down same with leg extension just getting your legs straight and then just dropping your back to the floor what I just want to encourage is focus on lengthening that muscle as long as possible by focus on doing a very slow move and the extension of the muscle so if you're taking Bice for example you taking a very heavy weight to swinging it up your all wrist at the top and then you drop it down what I'm proposing is just get to the top and lower it down very slowly so there it's much easier it recruits it's it's not as it's easier Contracting a way I didn't concentrating go every way but it recruits much more muscle fibers which will eventually cause much more muscle damage your body will have a bigger muscular response at that to do that exercise when you focus as well specifically on the entric oil so this doesn't mean leave out your concentric movements it just means Focus as well on your Essentials or your negativ as well that can also be used yeah so um for the focus my study I'm having my participants do an InCentric dominant exercise bi just because it recruits much more muscle fibers so in the end I'll see a much bigger response and Al in terms of satellite cells there will be much more satellite Cell Activation visible after the exercise Bel really compared to before the exercise Bel well just the study design um I mentioned I'm having my participants only exercise their one muscle their one it's muscle of your qu um it's a unilateral study and we're hoping to see response in your quatal un exercise muscle so this this gets me to the cultr lateral repeated B effect so this is something that's also very interesting in the context of exercise there's been a lot of studies done in the B um where the investigators had their volunteers of their participants exercise only one Le for about eight weeks now of a d can be four weeks six weeks eight weeks as standard in muscle research and exercise studies and then when they did a performance test before and after the ex before the 8 weeks of exercise they saw that both arms actually got stronger so for example if you put this into context and you would come to me today and do a One Max bicycle with a dumbbell with each of your arms you will have your your max that you get and then if you only exercise your one arm for that eight weeks and you come back after the eight weeks those arms would have become stronger so the arm that was exercise got stronger by like 78% it's I think it might have been this done by I'm sure um that's res in the in the slide but you can check my resence end as well and then the other or was Stronger by like 38 32% some some something along those lines the interesting part was why would the muscle that wasn't exercise like get stronger um and with further research we did them but also we theorize along with all the other researches it has to be a neural adaptation so your brain wants your body to maintain a state of home your stat so it wants your body to be as equal as possible and if you're not only going exercise your one arm or your one leg or your one muscle your brain is expecting you to do the same exercise to your other side which for your whole life you've been example walking with both um with both legs you're not walking with your onelegged startle time your body wants to maintain station so your brain stimulates your muscles to start preparing the control Lal which is the opposite muscle for a similar about of the same exercise in the near future okay it's important to note that this adaptation only lasts um about eight weeks in muscle in leg muscle specifically and about six weeks in in upper body muscle I've seen from research I've gone through any comment on that except what read up so this got us thinking um how can the muscle get stronger like the I know the brain is telling the unexercised muscle you should get stronger now but how does it actually physiologically do this so uh that BL about my study which is now looking at the sell response in both muscles so we take a muscle W here so we actually C up a very small piece of muscle from the vze rers of my participants um before exercise and then I exercise then only the one leg as I mentioned and then 24 hours of the exercise this that 24 hours allow sufficient time for the stem cells to become activate I'll get to that just now it plays a part in muscle fiber recovery and regeneration we take a muscle biopsy from the leg that was exercise of the exercise and then the leg that wasn't exercise of the the exercise Bel okay and what I've seen up until this point is that the amount of stem cells present in the muscle fibers do become more of the exercise in the leg that was exercised that's fairly obvious because the leg was exercised was damaged it needs to be recovered so the amount of visible Stell Lally um if I can just show you how stem look quickly a stem cell would be that pink dots the arrows or IND the a literal stem cell or satellite cell meaning where those pink dos or that muscle fibers are actively busy recovering at that very moment in time okay so my study isn't just looking at the amount of Sten cells that's present in the musle SLE when the area that are imaged is go to the amount of that that is in the activated state so when they are just normal visible St I've got tell you where in the state or just a previous slide I show the wasn't activated forting this R I've gone down you where that um process they are but then through adding in another antibody uh or in my case I'm doing three I'm doing three repeats just to um improve the results basically then by three sting de see the amount of visible stem cells what amount of them is in the active state anding that St cell is actively busy regenerating and it will follow the whole process to regenerate itself cell so obviously you see well we saw a response in that in the leg that was exercised of the excise but then the interesting thing is we also saw a satal response in the L that wasn't exercise of the s which is interesting to say the least so then the question would be why would the L that wasn't damage be ex be recovering itself nothing to recover um so yeah that is part of one of my offices I gone technically get into that now as I haven't published it um also one show unfortunately but that's what it comes down to at the end of the day um the there's a little inside in the project so yeah and how we believe this works is through the function of myochin so when a muscle is exercised that muscle release a lot of proteins and enzymes into the bloodstream okay these proteins and enzymes will obviously circulate throughout the body that's just the normal functioning of your bloodstream um and they will be absorbed into the muscle that wasn't exercise and we believe the brain mediates this whole process so more specifically I do not know all of the My they are really hards of them but the most important ones for example would be inter six or I six my St that and igf1 I'll speak about them just very briefly so when a muscle is exercised these muscle this muscle will cause release in igf-1 igf1 stimulates muscle roen centesis and then the same bre also um like down regulates the expression of myos sattin so myos sattin is actually up regulated in vial or in muscle that's disused or that's not exercised or not being used often and that literally stimulates muscle breakdown so at the end of the day you want your my sat levels to be as low as possible and exercise does this sleep does ders eating dusters recovery dusters all of that um interesting know that I'm not aware of any steroids that promotes my set the um down regulation so on that note for anyone out there who wants to formulate something not um yeah so but then your muscle release the my your muscle release these myocin um in my study itself I'm looking specifically at interlan s inter lugan s will be releasing into the bloodstream travel to the opposite muscle and then this will stimulate the stem cell to become activated the mocine will stimulate the stem cell to become activated and start this fugative process um as I mentioned there's a lot of myin it's just not necessary to test all of them usually just test them more important to much um yeah since from there sorry I'll we can keep the of this um regarding myocin also um there's a indirect muscle damage by Mar released into your blood stream um due to exercise we call this creatin KES so this is where creatin also blood well sorry um I'm forgot to mention ftin is the Upstream um in protein of M is if you inhibit ftin m St will just never be produced um well done yeah so I completely forgot about that one um I was actually in the webinar earli today where they um made muscle then they made knockout mice where they knocked out the F Statin and the mice just never had any obviously my sattin um formed in that body and that's that big pool we've probably also seen um that large pools with the with a lot of muscles you do that with mice and the lab as well actually a very easy process um but any actually the so um your body reduces energy and you use that energy to perform your daily functions this energy process is mediated by the ADB and a ATB and ADP response to tenine th phosphate is broken down into a tenine d phosphate it will release a phosphate and an energy group and this energy is then what you use to perform exercise standard I'm sure most people knows this as well um and protein A protein that regulates this process is called C or Kad is a very wellknown protein so um when this protein is up regulated it means that your body had to produce a lot of energy and probably used a lot of energy so where creatin comes into play catin will just regulate the function of C it will just increase the amount of energy PR tin doesn't make you large it really doesn't it just causes your body to have more energy available during the stetch to perform a few more reps or a few more sets or maybe add on 10 kg to your weight or something like that it's a very general misconcep conception as well where the difference with HCL and monohydrate play HCL is vydro that's it's main function is the energy production which is inre excuse me but monoid plays a similar role to some extent um the problem with monohydrate where people say it like makes you like Dead bears you keep back water you swell up it is true it's because monohydrate has much bigger particles is the the power matter of it's just much bigger part because it gets caught at the um membranes where it do ex from your blood into the muscle and that then causes water to be held back the water transfer isn't as of the fusion isn't as efficient that's the only difference between them so honestly up to you which one you prefer to use um there is a lot of research done on Creatine it's undoubtedly probably it's the best supplement out there um the most resarch done on it for the longest time the most impressive results there's no confounding sappers there's no downfalls all in all it's definely a healthy healthy supplement um I know a lot of people are afraid that it might affect your tne function of this the P um I am unfortunately not sure um but I will say that when you do anything in excess there will be side effect so when you use a large amount of grain that definitely will be side effects uh remember your Li as you break everything down your kidneys has to um absorb everything from your blast stream and exal I can understand why kidneys would have a rough time when you using for example C somea day with that being said also um your heart is also a muscle so SE being released from muscles is also released from your heart so for example when you have a heart attack or when your heart is taking a lot of strain when you overweight or when you have a disease or anything like that your leus levels will also be uper regulated um due to your heart also producing a certain amount of them but in size is very difficult to determine whether the think is produced from your muscles or from your heart I haven't seen any research that's able to quantify which one is which you're going to have to do a western plot which is protein determination of that specific sample but yeah we don't have to get into that um so what I do with my participants as well we draw blood from there I stand the blood of the LA I'll do an Eliza which is also just protein concentration in the plasma so itself to just determine the amount of seet that's available I'll get the results it's very high very low standard rates of of levels of C which you looking at generally speaking at baselines so before exercise it has it will most likely be around 100 to 300 international units per ler and then all the exercise will be up regulated extensively depending on how are you exercise the type of exercise and do how exercised you are um your jeans also interesting enough your skin color as well there's a lot of effects that plays a role so if you talk about the SE well um C can be measured as your level of muffle damage that that occurs when I see it in my blood results that is very elevated I immediately assume they would have a large amount of dor the following day so delay a of muscle soreness or the lactic acid buildt of what what and there a correlation to creating T the indirect muscle damage biomar so early on in the talk I spoke about the electron micrograph and imy whether whether Heine stay away from each other that's a measurement of direct muscle damage so um with se you get non-responders and high responders so certain people just do not respond um we don't know why we really there's no research that completely says this is the reason or this is why some people are nonresponders or no responders I have read a study where they believe it's using glathe um but that's the only study so I wouldn't just take one as the whole answer um but yeah so when you do for example EIC exercises they recruit much uh muscle fibers and then eventually this will cause a bigger creatin G response saving with high intensity interval training also with endurance exercise you know literally all exercise does increase the CK response um then I'll just quickly yeah so I've got I don't know if this is relevant but I've got four exercise groups where group one and two will do respective 3 100 or 300 volterian split squ jumps um so yeah this is quite rough it's just a normal bacterian but when you come back up you actually have to push yourself off the floor this just actually reduce more muscle fibers to cause more damage the other two exper experimental groups perform isolated decentric leg extensions on the isokinetic dynamometer um the same AR DPS and DPS which is broken up into d say of 10 or 30 say of 10 um and that is just my time course but it's not relevant to go through that now as I mentioned earlier that white arrows indicate Sten styes um the pig dots are stenes the green just shows a muscle fiber so um the green the antibody we used to do that is we ger gluten and it binds to the glycoproteins within the muscle fiber membran or in the so lber because um I forgot to mention as well stem cells reside in the stem cell Niche which is between the B lamina under the so Lima so that literally in the muscle fi they just sit there um and yeah the arrows in this slide indicat and activate the satellite cells so difference from this one to the biggest one is that there's one additional antibody added to the is only visible at a certain time I actually forgot to cover that so um the Muscle Recovery response takes a different time for everyone but generally speaking I Fe people said don't exercise the same muscle within 48 hours or 48 Hours of or anything like that um from my side is satell activation only occurs 24 hours of the exercise that's phas one of all groceries I sh at first those dims still have to proliferate they still have to different in um for my Tu from my blood and then for my tubes eventually form new or recovered muscle fi of membranes um I would not encourage doing the same muscle immediately after each other or within a short time span uh rather light like 3 days make sure that muscle is fully recovered before you go exercise again you just inhibiting the old proces um how the Old ST proces also works it's it's an inflammatory immune response so um the inter six the mine I mentioned earlier is a br inflammatory biomarker so um it has anti-inflammatory functions as well prob as well so the problem that arises with anti-inflammatory medication for very long it was believ that this medication um prevents muscle fiber recovery it know affects the whole process so then very very recently I mean in the last couple of months there was an article published um that confirms that yes and the body sorry um antiinflammatory medication does affect satellite style Dynamics or in that sense their mus fiber recovery but it can also promote it when taken at the right time so I honestly don't know the specific it was very intricate um but it also come down to if you take an excess amount of anti-inflammatories it will completely affect the satellite s response and you want that satellite s response to recover your muscles um without the satus of response your muscles will not recover um it is very important not to affect affect that same with smoking smoking also has anti-inflammatory properties so done at the right or the wrong time it will affect the satell response or the regenerative muscle response um again I'm UN about specific there's always a d is so I'm not going to go and say smoke before or do not smoke generally speaking do not smoke it's not out to um yeah if we not promote this now on El F this podcast so um yeah that's just my Recruitment sler and yeah that's basically all from my side regarding the my study and so on you have any question after all this point is why it start with Mo that was fantastic and that was a real I know for you it was probably the the highest level we could we could be but I think for or the majority of the listeners that's probably quite a lowlevel uh deep dive into into muscles which is super interesting for me and I hope it's super interesting for the listeners you mentioned um gluathione and creatine was that low levels of glut gluthione that resulted in the creatine nonresponse yeah so um you know I will I'll look for this thil St I for it to you uh after the podcast um the lower levels of blue the were was associated with the low responders so in S I would then also assume this individual would be a low responder due to the um with with exercise your signal would be at a low level L 100 200 300 then of the exercise would G fivefold sfold 10 fold increase I've seen big increases with this the then also Ines um there's a very strong correlation between the two but then get only proven in this one study uh I did mention earlier your skin C also plays this I was never aware of this I came one day and ear then I noticed it in my own results as well so it is definitely a thing I will not deny it um there was this stud done where white a soccer team with only white players play a soccer team with only black players so they drew everyone's blood before the soccer match and their levels were more or less like for white and for the black them they of exercise the black team levels like basically they increase like like very eyeful and the white soccer match of the white team also had increase but not to the s um there's no a single Theory out there that supports why this would be seen but I have in my result as World Baseline levels of that muscle damage by more gy in generally speaking higher in individuals of other color um than white or caucasia um it's I've seen it numerous times um I also canot tell you why there must definitely be a genetic factor that induces this response my supervisor also doesn't know why it was very interesting when iide the study and when we noticed this um but I unfortunately cannot comment on why this would be the case although it is very interesting um I also can't say that the individuals of color had a bigger um muscle damage response or response of the exercise be go the C levels is higher I also unfortunately can not say that so for anyone looking for a master's topic there's a good Master's topic that you you can do a controversial one but but an interesting one nonetheless so you mentioned that um you don't recommend training same muscle group within a 3-day period that for me is is very interesting because there's a lot um because it's not finished rebuilding essentially is what I'm understanding but that I'm finding interesting because a lot of the research now like um listening to the likes of Jeff nippard and Brad and them they seem to think that like something like full body training is is good but based on that that that wouldn't be that wouldn't be correct why do you think that full body training is now quite a quite a big thing you think it's actually backwards thinking and that maybe Mike Manser was on to something let me just be honest Mike m compared to Jeff um yeah we Mike m had good ideas and theologies I back um I have heard people recently aren't to impress with what je Jeff NPP says I'm didn't comment on that um to me that's depends on your goals so if you are a builder or if you are or if you just exercise recreationally yeah just Al healthy um it's difficult for me to say all certain stuff and then also be a high level athlete at the same time course the stuff that I want to do that usually research sh sure um so it's I need to find the line between the that's my I know that's one my problem okay um but you it depends on what your goals are with the exercise if you just exercise to be he you just go in there you just like want to release some doam me Happ um just be heal here you know been some calories Walk The Dread Mall you know just do a few body we exercise but it's fine doing your full body exercises but I'm already encourage having the upper body lower body day and then it's full body day or you don't fish leg for example that's not bad at all um but if you body building go powering for example then you have to focus individually more on the specific muscle groups um I would personally like just in my sense as an athlete focus on that what needs Focus so don't go do a whole full body movement if your CES more exercise or if you hand so we don't go do a old full running movement where you can specifically do a comound that just focuses on the uies for example but with that being said just coming back to my do three day statement I made um you have to take into account so me doing the power thing I won't do squats within three days from each other that's travel and let me tell you nervousness and fatigue is something that's not researched well um I have a neuros scientist in the lb here with us and I've spoken with him about it he's also a professor um he doesn't know also why nervous system fatigue occurs or central nervous system fatigue for s for example puts your nervous system under a right so it's easy to recover muscles you just sleep a lot sleep eight hours seven hours even um do your stretches do your rear eat your protein eat your food and all of that um they say most doctors or worth the wor patients to another doctor um I'm pretty sure SLE an hour D I'm lucky if I H like four to five hours sleep that's start at the moment but um you know if you get enough sleep if you have your nutrition right and you do your recovery and all of that um your muscles will recover quite quickly I mean there's the research I was speaking about now all evening um that shows your muscles will recover in a certain time do the while but nervous system is difficult like I can't tell you how long it takes the nervous system to fatigue um how take how long it takes the nervous system actually recover itself especially in the context of powerlifting um I don't know how what involving a prep for example would affect in system I just know under the heav weights your CNS Tak all it really does that it does take a while to recover from that so you might still be you are very strong you are big but if you never you won't move the same amount of weight you have been expecting to on and for that reason I would encourage having just a certain Gap in between your if left but then also if you did have a very rough late day I don't on the Monday for example I don't see you going and legs again the Wednesday like why um give you body time to recover if you exercise hard enough your legs would still be slore by the Wednesday yes if you were playing around then your legs won't be slore the next day then you just waste be yeah after work hard enough that you m as let's say your body does adapt very quickly um you're not as s now as you were the first year of your training when you take a few weeks or few months off from training and then you started get you will be sced what really quickly to that so how does the inhibition work you mentioned that um if you were to retrain the same muscle group within a day or two or within a day more or less um that it might actually prevent the muscle from from growing so does that mean that you can't kind of grow in parallel like you can't have it start growing on the say you do Bice of Cs on a Monday and then you you start the growth process on the Monday and then the Tuesday you come you haven't fully recovered would um going heavy again and going getting a new growth stimulus would that uh not just create a more a new growth uh in parallel or would it actually stop the first growth and then have the growth kind of completely Halt and then maybe start the new growth instead of the old growth or can they grow in parallel or not so um I wouldn't say completely stops or I was wrong for saying that or for B what um they most likely can grow parallels but it still comes down to the fact like if you did exercise hard enough the first time it shouldn't be necessary to do it again the second day um if you look at the science of it there there is I'm not aware of a lot of studies that has um two hug bels that has a um muscle B she performed after each so if you do the same exercise you basically 20 for hours on the Monday morning at the Tuesday Morning um in my study the biopsy is only the Tuesday evening so it's not that 24 hours more about 30 35 hours off the exercise um so I won't be able to say if he did decrease the um the satellite responsib generative response but physically it'll be difficult for you because you probably did have a good action to exercise about the first day so you won't be able to perform at your highest speed level the next day um but with that also if you would want to go down that Avenue make sure your recovery is fine if you eat enough protein and get your nutrition right get your recovering your sleep in then theoretically you should be able to recover um and they should work in parallel one supporting the other thank you for joining us us on the muscle growth podcast if you found value in today's episode don't forget to follow us on Instagram YouTube Tik Tok and eggs you can find us under @th muscle growth podcast and @ reps with Rosco across all major platforms for more insights exclusive content and full episodes visit the muscle growth podcast.com your support truly makes a difference so please like share comment and follow we greatly appreciate it and look forward to Growing with you until next time keep pushing your limits