Dr. Brad Schoenfeld, hypertrophy expert, joins the hosts to discuss training topics like lengthened partials, push/pull ratios, lagging muscle groups, injury prevention, inconsistent training habits, and plyometrics. They also address questions about incline benching, hypermobility, powerlifting performance, nutrition for tendon surgery recovery, and supplementing with EAAs in a caloric deficit.
Training specificity and individual response are crucial for muscle growth.
Increasing upper body training frequency can lead to significant gains in muscle size.
Establishing a clear goal hierarchy and maintaining motivation are essential for consistent workouts.
Deep dives
Importance of training specificity and individual response
The importance of training specificity and individual response in achieving desired muscle growth and development is highlighted. The summary emphasizes that while general hypertrophy can be achieved with basic exercises, like flat bench press, incorporating additional exercises, such as incline bench press, can lead to more well-rounded and proportionate development. It is noted that regional hypertrophy does exist, and there is evidence supporting the idea that different exercises can target specific muscle regions. The summary also highlights the need for exercise variety in bodybuilding to ensure comprehensive muscle stimulation and discusses the individual response to different training protocols. Overall, the summary emphasizes the complex nature of muscle development and the importance of understanding how specific exercises can influence targeted muscle groups.
The impact of training frequency on upper body growth
The impact of training frequency on upper body growth is discussed, highlighting the personal experience of increased upper body volume and size with higher frequency training. The summary explains that incorporating more upper body training sessions per week, alongside lower body exercises, has led to significant gains in muscle size and strength. It is suggested that for individuals aiming for well-rounded upper body development, incorporating increased volume and frequency of upper body training, along with different exercises and angles, may be beneficial.
The importance of flexible goal hierarchy and meeting psychological needs for consistent workout adherence
It is crucial to establish a clear goal hierarchy that remains relevant and motivating for sustained workout consistency. This includes setting specific, short-term goals as well as bigger picture and value-based goals. Additionally, ensuring that psychological needs for competence, relatedness, and autonomy are met plays a significant role in maintaining motivation. Developing a flexible mindset and setting achievable, non-rigid goals can help prevent missed workouts from derailing consistency.
Incorporating plyometrics in training for strength and hypertrophy
While plyometrics can be beneficial for power production and bone health, their effectiveness for strength and hypertrophy is limited. It is recommended to focus on bodyweight or calisthenics exercises for muscle building and potentially look into other training methods if strength and hypertrophy are the primary goals.
Nutrition considerations after tendon repair surgery
While it's important to consult with your medical team, generally consuming enough calories, protein, and key nutrients like vitamin C is advisable to support post-surgery recovery. It's recommended to avoid being in an extreme caloric deficit and prioritize overall nutrition to aid in the healing process.
Using essential amino acid supplementation during a caloric deficit
Rather than relying on isolated essential amino acid supplementation, it is more practical and effective to consume protein-rich food sources. Aim to meet protein recommendations (around 1.8-2.4 grams per kg of body weight) to support muscle maintenance during a caloric deficit.
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. They begin by announcing next week's special guest, hypertrophy expert Dr. Brad Schoenfeld. Much of the episode focuses on training topics like long-length partials, push/pull ratios, bringing up lagging muscle groups, injury prevention perspectives, plyometrics, addressing inconsistent training habits, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Our next episode will begin at 7pm on November 22. If you'd like to submit a question ahead of time, please use this link:
https://forms.gle/9Ah39mefs8cuVa9H7
Time stamps:
0:00 Introduction
5:02 Are long-length partials better than full-ROM training?
24:45 Can results from short-term training studies be generalized over a lifetime of training?
45:37 Does incline bench improve chest hypertrophy if you’re already bench pressing?
57:58 Do unbalanced push/pull training ratios drive muscle imbalances?
1:18:03 Training around hypermobility
1:20:59 How to address inconsistent training habits
1:26:45 Balancing powerlifting performance and hypertrophy training
1:29:38 Do plyometrics promote strength and hypertrophy?
https://pubmed.ncbi.nlm.nih.gov/35832484/
1:36:24 Nutrition for recovery from tendon surgery
1:38:08 Should you supplement with EAAs when in a caloric deficit?
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