Factors such as load, reps, sets, and frequency are important for muscle hypertrophy in resistance training.
Free weights and machines can both be effective for hypertrophy, and the choice depends on personal preference and goals.
Protein timing immediately after exercise is less important than overall daily intake; 1.6 to 2.0 grams per kilogram of body weight is recommended for muscle growth.
Deep dives
Importance of Resistance Training for Muscle Hypertrophy
Resistance training, specifically focusing on muscle hypertrophy, was discussed in the podcast episode. The speaker emphasized the importance of various factors in resistance training, such as load, number of reps, number of sets, and frequency of exercise. The research showed that there is a wide range of loading ranges that can achieve similar muscle hypertrophy, ranging from heavy loads with fewer reps to lighter loads with higher reps. It was also mentioned that there may be differential benefits for type 1 and type 2 muscle fibers based on the selection of repetitions and loads. Additionally, the research indicated that there is a dose-response relationship for volume, with the sweet spot being around 10 to 20 sets per muscle per week. Finally, the episode touched on the importance of frequency, suggesting that higher volumes of training may benefit from multiple sessions per week per muscle group.
The Complementary Nature of Free Weights and Machines
The podcast explored the topic of using free weights versus machines for resistance training. While there is limited research on this topic, it was mentioned that there does not seem to be a clear difference in terms of hypertrophy. Anecdotal evidence indicated that combining both free weights and machines could be beneficial since each has its advantages and disadvantages. Free weights involve more stabilizer muscles, while machines allow for a more focused contraction on the target muscle. The importance of considering safety was highlighted, as machines can provide a safer training environment, especially for beginners. Ultimately, the choice between free weights and machines depends on personal preference and individual goals.
Timing and Protein Intake for Maximizing Hypertrophy
The podcast touched upon the topic of protein timing and intake for maximizing muscle hypertrophy. Research suggested that the concept of an anabolic window, where protein intake immediately after exercise is crucial, is not as important as previously thought. Instead, what matters more is the overall daily protein intake, which should generally be around 1.6 to 2.0 grams per kilogram of body weight. The evidence indicated that three to four protein-containing meals spread out across the day could be sufficient for most individuals. It was noted that combining resistance training with adequate protein intake is crucial for muscle protein synthesis, and that consuming protein before bedtime might be beneficial to prevent a prolonged catabolic state during sleep. Additionally, the podcast mentioned the importance of considering overall dietary habits and individual needs when determining protein requirements.
The importance of resistance training for everyone's physical well-being
Resistance training, whether done with weights, bands, or bodyweight exercises, is crucial for improving physical health and should be adopted by individuals of all ages. Starting early allows for the prevention of age-related decline in strength and function. Resistance training can help maintain important functions such as the ability to get out of a chair or open bottle caps. It is a powerful tool for achieving physical well-being and should be prioritized by everyone.
Balancing hypertrophy and strength training
To maximize muscle growth (hypertrophy), training with heavier loads is necessary, but even lighter loads can lead to gains in strength for less experienced individuals. However, the use of heavy loads, especially for powerlifters and athletes, is crucial for achieving significant strength gains. The principle of specificity highlights the importance of training with heavier loads to enhance dynamic strength. However, individuals with joint-related issues or limitations can still achieve good strength gains through training with lighter loads. The key is to find a balance that aligns with individual goals and constraints.
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). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice
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