They determined that by adding open- kinetic chain exercise to rhabilitation after ACL reconstruction resulted in a significantly better improvement in quadriceps torque without reducing knee joint stability.
Do 100 reps of each exercise each workout. Start with the appropriate weight from your last workout.
Protein synthesis is going to be elevated for at least 24 hours post workout and having normal nourishment throughout the day before sleep will maximize muscular development.
The mTORC1 enzyme is activated as a result of resistance training and is required for muscular growth and increased strength; mTORC1 does this by controlling protein synthesis.
However, since muscle is comprised of mostly water and protein it has less volume than fatty tissue.