#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
Dec 6, 2022
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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.
Lighter loads can be just as effective for muscle hypertrophy as heavy loads, as long as the muscles are challenged with high effort.
Meeting daily protein requirements is crucial for muscle development, regardless of specific meal size or timing.
Power training, which emphasizes rapidly producing force, can improve functional abilities and prevent falls, making it important for various populations, including older individuals.
Contrary to popular belief, heavy lifting is not necessary for muscle gains. The key is to challenge the muscles with high effort, regardless of the load.
Deep dives
The Flexibility of Resistance Training
Research has shown that muscle gains can be achieved across a wide range of loading spectrums, from heavy to light loads. Lighter loads can be just as effective for muscle hypertrophy as heavy loads, as long as the muscles are challenged with high effort. This provides flexibility for individuals to choose their preferred lifting style and can be particularly beneficial for those with joint issues or training through injuries. Additionally, older individuals can benefits from lighter loads, as heavy loading can be uncomfortable or contraindicated. To achieve gains, regardless of load, it is important to push the muscles beyond their present capacity through proper effort.
Protein Intake and Muscle Development
It is crucial to meet daily protein requirements to optimize muscle development, regardless of the specific meal size or timing. For most individuals, ensuring sufficient protein intake throughout the day is more important than worrying about specific grams per meal. Older individuals should aim for adequate protein intake, taking into account the potential need for higher per-dose protein intake to counter muscle loss associated with aging. Aim for a total daily protein intake of around 1.6 grams per kilogram of body weight to support muscle growth and maintenance.
The Importance of Power Training
Power training, which emphasizes rapidly producing force, can be a crucial component of resistance training for various populations, including older individuals. Power training involves moving resistance in an explosive manner, targeting higher threshold motor units and muscle fibers, and can help improve functional abilities and prevent falls. It is important to incorporate power training alongside other training modalities to optimize physical performance and functional independence.
The Myth of Heavy-Lifting Superiority
Contrary to the belief that heavy lifting is necessary for muscle gains, research has shown that lighter loads can be just as effective for muscle hypertrophy. The key is to challenge the muscles with high effort, regardless of the load. Lighter loads are especially beneficial for individuals with joint issues or who prefer a less intense training style. The focus should be on pushing the muscles beyond their current capacity, regardless of the specific weight being lifted.
Summary of the main ideas on resistance training
Resistance training can be done with various rep ranges and intensities depending on individual goals and preferences. The optimal rep range for muscle hypertrophy is believed to be 8-12 repetitions per set, with lighter loads emphasizing muscular endurance and higher loads focusing on strength. Training to failure is not necessary for hypertrophy, and stopping a few reps short of failure may be more beneficial for optimizing strength. A moderate number of sets per muscle group per week (around 10-20) is generally recommended to maximize muscle growth. Rest intervals between sets should be sufficient to allow for proper form and adequate recovery, with shorter rest periods being more suitable for minimalistic routines and longer rest periods for more volume-heavy protocols.
Summary of the main ideas on aerobic exercise
Aerobic exercise is beneficial for overall health and can be combined with resistance training in a training program. The volume and intensity of aerobic training should be matched with individual goals and preferences. Higher volumes of aerobic training may interfere with muscle hypertrophy, especially at the highest levels. Combining aerobic exercise and resistance training within the same session is feasible, but it is generally recommended to space them out within the week or separate them within the same day, with resistance training performed first to ensure optimal performance. Endurance athletes can incorporate resistance training into their training program to improve strength and potentially reduce the risk of injury.
Summary of the main ideas on stretching and flexibility
Stretching is important for maintaining or improving flexibility, but the benefits vary depending on individual needs and preferences. Resistance training itself can improve flexibility, especially if performed through a full range of motion. Static stretching can be combined with resistance training for additional flexibility benefits. The focus should be on functional flexibility for activities of daily living, rather than excessive flexibility that may reduce joint stability. Increased flexibility beyond what is necessary for daily activities is not recommended, as it may compromise joint stability.
Summary of the main ideas on blood flow restriction training
Blood flow restriction training involves the use of cuffs placed proximally on the limbs to restrict blood flow during resistance training. It can be performed with very light loads and shorter rest intervals. While it may not be superior to traditional light load training, blood flow restriction training can lead to similar muscle hypertrophy and strength gains. It may be a useful option for individuals who want to minimize joint stress while still achieving muscle growth and strength improvement. However, caution should be exercised to ensure proper application of the cuffs and avoid potential complications.
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
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