One of the most prolific and sought-out health and fitness professionals in the world, Dr. Brad Schoenfeld (PhD, CSCS, CSPS, FNSCA) is a man with many a feather in his cap: researcher, multi-title winning bodybuilder, award-wining fitness expert and personal trainer, best-selling author of The M.A.X Muscle Plan ( Amazon US / Amazon UK ) and Science and Development of Muscle Hypertrophy ( Amazon US / Amazon UK ), and he has been featured in a staggering number of mainstream media publications and outlets across TV, radio, online, and in print – if we were to list all of his achievements and media appearances, these might be end up being longer than this episode’s actual show notes!
In this episode, we catch up with Brad, and the latest research on optimal training and maximizing muscle hypertrophy.
If you’d like to hear more from Brad, check out our first episode here.
Contact Dr. Brad Schoenfeld:
- Brad Schoenfeld’s Look Great Naked (Official Website)
- Brad Schoenfeld on Facebook
- Brad Schoenfeld on Twitter
- Brad Schoenfeld on Instagram
- Brad Schoenfeld on Linkedin
- Brad Schoenfeld on YouTube
In this episode, we cover:
- His latest thoughts on muscle gain and optimizing for hypertrophy
- Repetitions versus time under tension (and what really matters when it comes to results)
- A new way of potentially improving your hypertrophic response (i.e. gains) while training
- … and much more!
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
This episode is brought to you by the Resistance Exercise Conference – The science and application of strength training for health and human performance.
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I certainly do and that is why I am attending and interviewing all of the speakers at the event.
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QUESTION(S) OF THE DAY: What’s the highest-volume approach to training you’ve tried and towards what end in mind? How did it turn out for you? Please let me know in the comments at the bottom of this post.
Click the link below to listen from the exact time stamp on Overcast:
- Has Brad’s position on the superiority of higher repetitions for optimal muscle gains and hypertrophy changed? [5:20]
- What factor does genetics play in response to higher-volume training regimens (e.g., athletes and bodybuilders versus average people)? [10:18]
- Brad’s thoughts on the idea that over time, all resistance training protocols will eventually produce the same result [13:01]
- Will training using lower-frequency – such as twice a week – but using comparable-time-under-tension workouts vis-à-vis Brad’s proposed workout of 10 sets per muscle group each week produce comparable results? [17:29]
- The two factors involved in maximal muscle fibre recruitment [22:43]
- Why do studies tend to favor utilizing volume of repetition as a variable far more than time under tension? [25:44]
- Why using a metronome isn’t always a good idea [27:35]
- On the link between hypertrophic response and focus [28:24]
- On the negative effects of slow reps [29:05]
- Brad goes into detail about the mind-muscle connection and the hypertrophic effects of focusing on each rep as you execute it [30:00]
- Does Brad have any new insights on hypertrophy based on research that has yet to be published? (On weekly training frequency and volume equation and structuring) [31:10]
- Brad’s thoughts on Stuart Phillip’s comments on periodization and hypertrophy [35:07]
- On periodization, recovery, and studies [40:28]
- On higher-volume approaches to resistance training and the older population [42:24]
- On individualization and cookie-cutter approaches to health and fitness [44:17]
- On training to failure and when to consider a set as ended [46:57]
- How much are people using the standard HIT protocol missing out on in terms of gains versus if they trained using higher volume approaches? [49:38]
- On how to recruit type-2 muscle fibres effectively [51:11]
- On the significance of using heavier loads in training (and how intensity factors in) [53:14]
- Brad’s thoughts on varying volume and intensity on a per-muscle group basis [54:34]
- How many proponents of more conventional HIT protocols has Brad convinced to use his higher-volume approach and seen better results? [56:17]
- Brad talks about the genetic ceiling, how you might go about trying to maximise your genetic potential, and the important distinction between maintaining muscle gains and optimizing muscle gains [58:30]
- Brad’s take on training neck muscles [1:03:04]
- Are there any specific training protocols that can be more effective than others in preventing the decline in muscle mass due to aging? [1:05:39]
- On the relationship between training volume and intensity and myokine signalling [1:10:04]
- Does Brad’s busy schedule ever tempt him to occasionally defect and use more conventional HIT protocols? [1:11:23]
- Knowing what he knows now, how differently would Brad have done things back in his bodybuilding days in terms of training and diet? [1:12:39]
- Has Brad changed his mind about anything related to hypertrophy recently? [1:16:48]
Selected Links from the Episode
- Study: Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis (Dr. Brad Schoenfeld et al)
- Body By Science by Dr. Doug McGuff and John Little ( Amazon US / Amazon UK )
- Study: Effects of 4 weeks of traditional resistance training vs. superslow strength training on early phase adaptations in strength, flexibility, and aerobic capacity in college-aged women
- Study: Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis (Dr. Brad Schoenfeld et al)
- How Fast Should You Lift to Maximize Muscle Growth? by Dr. Brad Schoenfeld
- Ben Pakulski’s Muscle Expert Podcast | 30 – Brad Schoenfeld, New research on the mind-muscle connection, future of nutrition and training optimization, eccentric training and more!
- Study: The time course for elevated muscle protein synthesis following heavy resistance exercise
- Dr. Stuart Phillips’ Instagram post regarding hypertrophy
- Study: The effects of resistance training volume on osteosarcopenic obesity in older women (Dr. Brad Schoenfeld et al)
- The New High Intensity Training: The Best Muscle-Building System You’ve Never Tried by Dr. Ellington Darden ( Amazon US / Amazon UK )
- Super Slow
- Study: Resistance exercise load does not determine training-mediated hypertrophic gains in young men (Dr. Stuart Phillips et al)
- International Federation of BodyBuilding & Fitness (IFBB) | Website
- Muscle & Fitness | Website
- Flex Magazine | Website
- Dr. Ted Naiman (Listen to previous interviews with Ted here: Part 1 and Part 2)
- Ben Pakulski | Website
- Dr. Stuart Phillips (Listen to my interview with Stuart here)
- Dr. Doug McGuff (Listen to previous episodes with Doug here: Part 1, Part 2, and Part 3)
- Dr. Ellington Darden
- Rich Gaspari | Website
- Lee Haney | Website
- Lee Labrada | Website
- Shawn Ray | Website
- Tim Ferriss | Website
- Bret Contreras
- Alan Aragon
- James Krieger
- Eric Helms