I am bottom line guy. If it works, keep doing it.
That applies with your consuming a gram per pound of protein. However, I never got anything out of consuming a gram of protein.
I question if if a gram per pound is effective for most individual, especially for those on the Ketogenic Diet; since ketones spare and protect Leucine.
That because Leucine levels tend to be higher in those on the Ketogenic Diet.
While higher protein is needed for athletes and active individual, it appears one of the reason for that is Leucine.
Research (Norton and Layman) determined that 2.5 to 4.5 gram of Leucine per meal/serving was necessary to trigger…
mTOR, Mammailan Target of Rapamycin
This is the “Light Switch”, the anabolic trigger for muscle growth.
The amount of Leucine necessary is Age Dependent.
Younger individual need less; their system are efficient; 2.5 gram of Leucine.
Older individual need more; their systems are less efficient; 3.0 gram plus of Leucine.
My first year of training on keto was frustrating. I didn’t know what I was doing.
“Research is what I am doing, when I don’t know what I am doing.” Einstein
With anything new, it takes time to figure out, no matter how smart you are; it’s the “Earn while you learn program”. You make deductive educated guesses and then experiment with them.
After the first year, I got back on track.
Oliver’s Cluster Hypertrophy Training
This hypertrophy method caters to Keto Adpated individuals.
Oliver research purpose was to find a method that maintained or increased Power and Maximum Strength while increasing muscle mass.
That because Traditional Hypertrophy Training increases muscle mass at the expense of Maximum Strength and Power.
The focus of Custer Set Hypertrophy Training is on keeping repetitions of an exercise in the Phosphagen System.
Light to moderate loads are used. Each repetition of each set is performed explosively. The training emphasis is on innervating/developing the “Super Fast” Type IIx/b and Fast Type IIa Muscle Fiber.
When Power Output drops in a set, that set is terminated, Continuing in a fatigued state works the Slow Twitch Type I Muscle Fiber, which is counter productive to the objective,
Thibaudeau’s Heavy Cluster Set Training
Thibaudea, a Strength Coach, is an advocate in the use (as you employed) with heavy loads. The same basic principle applies; training the Fast Twitch Muscle Fiber.
Research has shown that “The Intent” is to explosively lift a heavy load; pushing or pulling it as hard and fast as you can.
A heavy load still moves slowly. However, what this does is innervate, work and develop the Fast Twitch Fiber.
Hatfield’s Compensatory Acceleration
Dr Fred Hatfield came up with this term and protocol in the 1980’s. The research then followed demonstrating that Hatfield was correct.
As per Hatfield, each rep of each set needed to be pushed/pulled as hard and fast as possible.
Lactate is what produces “The Burn”/“The Pump”. Traditional Hypertrophy Training produces lactate. Lactate trigger muscle growth more effectively than Custer Set Hypertrophy.
However, Cluster Hypertrophy Training come in a close second; increasing muscle mass while maintaining and/or increasing Maximum Strength and Power.
“Velocity Training” is one protocol of performed movements explosively with moderate loads that is now being utilize as a mean of increasing force production, maximizing strength and minimizing fatigue.
Delauer’s Gram Per Pound of Protein
This is a well thought out method by Delauer that makes sense based on research.
A gram per pound while maintaining fat intake at around 70%. That from one piece of research.
After approximately 10 weeks, carbohydrates are introduced; essentially carb loading; Wilson’s research.
Carb Loading produces the same effect as Creatine and some anabolics; Cell Voluminizing.,
Dehydration decrease performance, strength and power. It like driving you car on under inflated tires; you get lower mileage per gallon of gas.
Superhydration does the opposite, it increase strength and power, This is like driving your car on over inflated tires; you get better gas mileage per gallon of gas.
- Intermittent Fasting
When too many calorie are consumed, body fat increases.
A dramatic increase in protein means a dramatic increase in fat intake, calorie.
To offset this, Delauer employs Intermittent Fasting.
- Refractory Feeding
Research has demonstrated that longer periods between meals/protein consumption maximize Muscle Protein Synthesis. Feeding needs to be spaced out every 4 - 6 hours.
Intermittent Fasting produces the same effect; greater Muscle Protein Synthesis, a greater anabolic effect, increase in muscle mass.
The body absorbs protein like a dry sponge, soaking up water.