#51 - Maximizing muscle hypertrophy with Dr Brad Schoenfeld
Inside Exercise
The Effects of Short Recoveries on Muscle Growth
Short recoveries could have a negative effect on hypertrophy. Even if you've got greater hormonal effects, if you haven't had the same stimulus and the muscle, you may not get as much of an effect. Muscle protein synthetic response seems to align better with long-termhypertrophy.
Dr Glenn McConell chats with Professor Brad Schoenfeld from Lehman College, The City University of New York, the Bronx, New York. He has a very strong track record on research examining how to maximize muscle hypertrophy and also important protein synthesis and strength studies. He also applies his knowledge being a former personal trainer and a successful competitive natural body builder. We discussed all aspects of resistance training for body builders and also for more recreational strength trainers.
A very interesting chat. Twitter: @BradSchoenfeld
0:00. Introduction/overview of Brad’s personal/sporting and research background
4:04. Relative lack of research in resistance training
5:05. Resistance training more bang for buck than endurance
8:39. Research findings on the optimum reps, sets, sessions etc
10:10. Load/reps/volume and whole muscle/fibre type hypertrophy
13:28. Sets to failure/ matching work etc
15:03. Strength vs hypertrophy vs power training
16:45. Speed of contraction (tempo) and hypertrophy
18:38. Mind muscle connection /internal focus of outcome
21:32. Concentric vs eccentric exercise and hypertrophy
24:50. The more you learn the less you know
25:23. Frequency: Volume and splitting workouts
28:30. Importance of doing research involving supervised training
30:23. Brad was a successful natural body builder
32:40. Short rest periods (hormonal spikes) and hypertrophy
36:18. Muscle signaling doesn’t always match outcomes
39:10. Protein synthesis vs protein breakdown
40:00. Minimal dose to observe gains for recreational lifters
44:00. Order of exercises/super sets/ splitting etc
48:52. Free weights vs machines (complementary)
51:58. Resistance training or endurance training first?
54:04. Reactive oxygen species/antioxidants and adaptations
55:45. Protein intake/timing and protein synthesis
1:00:52. Do men and women obtain enough protein in their diet?
1:02:37. Aging and protein/anabolic insensitivity
1:04:00. Energy deficit/surplus and protein synthesis
1:05:45. Range of motion/length of muscle and hypertrophy
1:10:08. Load/reps and strength
1:13:30. Reps in reserve (RIR)
1:14:55. Takeaway messages
1:17:37. Outro (9 seconds)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).
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