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When this occurs the interaction will cause an increase in protein synthesis , resulting in an increase in muscle mass, thus increasing recovery. To assess how much this increase in protein synthesis can result in an increase in muscle mass in athletes of the same strength as an endurance athlete , this would require the following exercise to occur 3 times per week, or two to five sets of 3 reps: One minute rest 20 to 30 sec. squat/deadlift/pull up (or one minute rest/20 to 45 secs. bench press/deadlift) The other exercise of the same weight should be done on days with light intensity and/or rest periods. Exercise 1 : One minute rest deadlift/squat/pull up Start out with 20 to 30 seconds of intense effort and build up to 2 minutes of total effort. Rest between sets of two minutes on days where light resistance and strength exercises would be performed. This is similar to the recovery you get from strength and weight training, with light activity from the lower body, and a period between sets of exercises as is typical with strength training. The more exercise performed is the harder you work! Exercise 2 : One minute rest pull up/barbell shrug/squat Start out with 20 to 30 seconds of intense effort and build up to 2 minutes of total effort. Rest between sets of two minutes on days where low to moderate resistance and muscle groups would be performed (bodyweight bench press/deadlift, and light bench press/power clean). Perform as many reps on each work set as you like and do up to 6 sets of one rep per set. Be sure to perform at least as long as the intensity of the last exercise was. Don't wait too long between sets unless the workout does not progress over a prolonged period of time. Exercise 3 : One minute rest deadlift/squat Start out with 20 to 30 seconds of intense effort and build up to 2 minutes of total effort. End the week with 1 minute rest. No rest periods between sets. Rest one minute before each set. Repeat this for each set of two (one minute rest between each set of 2). It is best that you do this exercise with heavy weights during these high intensity workouts for maximum muscle growth. Exercise 4 : One minute rest bench press/recovery barbell shrug/squat/deadlift-3 Start out with 20 to 30 seconds of intense effort and build up to 2 minutes of total effort Similar articles: