Dr. Brad Schoenfeld, a noted professor and expert in muscle adaptations, shares insights on the essential role of resistance training for all ages. He discusses how weight lifting improves bone health and body composition, debunking myths about children's growth and empowering women. Protein intake's significance during caloric deficit is emphasized, alongside the timing for optimal muscle synthesis. Additionally, he provides strategies for effective training, recovery, and the balance between resistance and aerobic exercises, making it a must-listen for fitness enthusiasts.
02:04:36
forum Ask episode
web_stories AI Snips
view_agenda Chapters
menu_book Books
auto_awesome Transcript
info_circle Episode notes
volunteer_activism ADVICE
Prioritizing Resistance Training
Prioritize resistance training for overall health and fitness.
It uniquely benefits muscle strength, bone density, and posture, unlike aerobic exercise.
insights INSIGHT
Resistance Training and Bone Density
Resistance training significantly impacts bone density, crucial for post-menopausal women.
Multi-joint movements like squats, rows, and presses maximize bone development.
volunteer_activism ADVICE
Starting Resistance Training Early
Start resistance training early, especially women, to build a "bone bank" and muscle reserve.
It's never too late to start, but early training maximizes long-term benefits.
Get the Snipd Podcast app to discover more snips from this episode
Brad Schoenfeld's "Science and Development of Muscle Hypertrophy" is a comprehensive textbook exploring the scientific principles behind muscle growth. It delves into the mechanisms of hypertrophy and hyperplasia, examining various training variables and their impact on muscle development. The book also covers the role of satellite cells, metabolic stress, and muscle damage in hypertrophy. It provides practical applications for optimizing muscle growth through training programs and strategies. The book is a valuable resource for both researchers and practitioners in the field of exercise science.
The max muscle plan
Brad Schoenfeld
Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer.
In this episode, we discuss:
(00:00) Introduction to Dr. Brad Schoenfeld
(05:26) Why should we lift weights?
(06:56) Why building bone matters
(11:33) How to lift in old age
(13:45) Why to lift while young (especially women)
(16:21) Should children lift weights?
(17:05) Does lifting stunt growth?
(19:48) How to change body composition
(27:22) Protein requirements
(29:19) How to calculate protein needs
(36:54) Protein per meal - what's the right amount?
(38:18) Does time-restricted eating undermine hypertrophy?
(43:19) Anabolic window: myths vs. reality
(46:15) Total daily protein intake
(54:49) Why aging affects muscle power (loss of type II fibers)
(57:52) Power training vs. strength
(59:20) Benefits of explosive power training (fall prevention)
(1:03:18) How to power train with plyometrics
(1:03:58) Training to failure (is it important?)
(1:09:59) Rest in between sets (is it needed?)
(1:11:12) Number of sets per week
(1:22:31) Tips for recovery
(1:33:41) Should you get sore from exercise?
(1:36:47) What can you do for soreness? (without blunting hypertrophy)
(1:40:16) Does aerobic exercise undermine resistance training?
(1:44:46) Resistance training for endurance athletes
Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium
FoundMyFitness 
