'' The well trained muscle increases it's ability to store more Glycogen .Supersaturation for Serious Muscle Size
January 1, 2009 by Steve Holman and Jonathan Lawson
Pump, Supersaturation and Muscle Recovery
The first important point about lighter, subfailure workouts done with higher reps is that they fill up the muscles, making them look bigger, denser and more detailed. You do a light workout a few days after an all-out heavy workout. You may recognize that as the way a lot of bodybuilders in the presteroid era of the ’50s and early ’60s trained. Those who used the system correctly got huge—no drugs, no supplements.
The reason it works is that you damage the muscles with heavy training at one workout and then at the next session give them subfailure pumping sets for supercompensation and supersaturation of glycogen—in other words, higher-rep flushing sets.
This is not a muscle-building theory. It works, big time! It will pack new size on your frame, just as it did for the bodybuilders of the golden era. Why? One reason is that muscles are more than 70 percent water. What pulls water into muscles to make them big and full? Glycogen from carbs.
FROM:
http://www.ironmanmagazine.com/site/supersaturation-for-serious-muscle-size/--------------------------------------------------------------------------------------
Most endurance athletes practice some form of carbo-loading on a daily basis as means to prevent glycogen depletion, aka “the wall” or “bonking”, during longer training bouts.
However, a more regimented form of carbohydrate loading will help “supersaturate” our muscle cells with glycogen to levels 50-100% greater than baseline, thereby delaying or even eliminating that performance-declining “wall” during events that entail a moderate-to-high intensity for longer than 90 minutes
FROM:
CARB NEWS YOU CAN USE
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CARB NEWS YOU CAN USE. Supersaturate Your Muscle Glycogen Stores in Only 24 Hours!!!
By Kim Brown, MS, RD, SDTC Sports Nutritionist ...
www.infinitnutrition.eu/.../CARB%20NEWS%20YOU%20CAN%20USEtri.doc-------------------------------------------------------------------------------------------------------------
To maximize performance we will look at two very important energy sources; carbohydrates and fat. See what you should be doing to maximize these sources.
By: Shannon Clark
http://www.bodybuilding.com/fun/sclark40.htm---------------------------------------------------------------------------------------
After exercise, dietary goals are to provide adequate
fluids, electrolytes, energy, and carbohydrates to replace
muscle glycogen and ensure rapid recovery.
A
carbohydrate intake of approximately 1.0–1.5 gIkgj1
body weight (0.5–0.7 gIlbj1) during the first 30 min
and again every 2 h for 4–6 h will be adequate to replace
glycogen stores.
FROM :
http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx----------------------------------------------------------------------------------------------------------
Glycogen, Synthesis After Exercise
* Approximately 50% more glycogen can be stored if carbohydrates are consumed immediately following strenuous exercise as opposed to waiting 2 hours after exercise
* Muscle glycogen synthesis is greater within 2 hours proceeding exercise (Friedman 1991) and greatest 45 minute post workout (Ivy JL 1988, Leven hagen DK 2001)
o Exercise increases the muscle's sensitivity to insulin, predominately, during the 4 to 6 hours after exercise
o During this time, muscle glycogen synthesis has been shown to be greater with ingestion of simple as compared with complex carbohydrates
o After which, muscle glycogen can be resynthesized near pre-exercise levels within 24 hours, equivalently with either carbohydrates form
* After 24 hours, muscle glycogen can increase very gradually, succeeding normal levels over the next few days (Ivy 1991).
* Super glycogen saturation technique can increase amount of work by 19%
o Old method involved glycogen depletion through an initial low carbohydrate diet followed by a high carbohydrate diet
o Newer method suggests glycogen depletion can be obtained by repeated prolonged intense exercise with similar results
o Repeated muscle glycogen supercompensation is not possible, however performance enhancement is maintained (McInerney 2004)
o Carbo-loading should not be done more than 3x/year
o Preadolescent and adolescent individuals should not carbo-load
+ instead just taper training volume and intensity days before an important event
FROM :
http://www.exrx.net/Nutrition/Glycogen.html-------------------------------------------------------------------------------------
More ever , Arnold Schwarzenegger in his '' Encyclopedia '', mentions in regard to ,'' OVER TRAINING AND RECUPERATION ''
''However , Trained muscles recover from fatigue faster than untrained muscles.
So the better you get at bodybuilding , the faster your recovery rate will be and the more intense your training program can become.. ''
( page - 115 ).
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Further Arnold also mentions , '' The well trained muscle increases it's ability to store more Glycogen .. ."
(PAGE -638 )