#51 - Maximizing muscle hypertrophy with Dr Brad Schoenfeld

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 (link.springer.com/book/10.100....
Connect with Inside Exercise and Glenn McConell at:
Twitter: @Inside_exercise and @GlennMcConell1
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LinkedIn: Glenn McConell / glenn-mcconell-83475460
ResearchGate: Glenn McConell
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Not medical advice

[@johny3470]

Was taking notes the whole time, thank you for this pod.

[@siyz250]

Very enjoyable and informative. We are truly lucky to live in this time where detailed insights into health, fitness and wellbeing are at our fingers. Thank you.

[@insideexercise]

Yes. Great to hear. Thank you.

[@alvodin6197]

We know almost nothing, at least with any certainty,.lol. we have "some evidence". We still.knkw very little

[@hikerJohn]

@@alvodin6197 I'm not going to watch the video again but basically you are correct and all we have are models and analogies. *"All models are wrong but some are useful"*

[@cdrtej]

Absolutely who's who in exercise research 🎯

[@VietLe.training]

Invaluable information! Thanks Glenn and Brad!

[@amaljames2280]

Awesome information!!

[@b.r.e.t.t.s.a.n.d.l.e.r]

Thank you for putting this content together and sharing it with us, not just this episode, but your entire YT catalogue. Not sure if this is a topic that fits your channel but I'm interested in, The impact of - Running drills - Stretching (static and dynamic) and - Massage on - endurance running performance and - Injury prevention Stretching, drills and massage are incredibly popular, and part of most training programmes. As far as I can tell, the benefits are mostly anecdotal. My lay interpretation of the academic research I can find on the topics suggest that the impact on performance is negligible and nuanced on injury prevention. Would be great if you could find an expert to chat about these topics.

[@insideexercise]

Thanks for the suggestion and I’m very pleased you enjoy the podcast. We talked a little bit around some of these aspects in the podcast with Kristian Thorborg about 8 episodes ago. Have a listen to that and let me let me know. If you have could find someone that would be great. They do need to have a very good research track record though.

[@hikerJohn]

I've always heard that 25g was not the Max amount of protein that can be synthesized but that 20g was the *minimum* that would be synthesized for muscle use.

[@mremtb7689]

Yes you need at least 25 grams to stimulate the pathway for muscle growth

[@jamesgazeley]

It varies for body weight. But this concept is basically overrated and misunderstood, anyway. Total daily protein is far more significant.

[@deborahshields729]

Great interview! I would love to see you interview Belinda Beck on her research for improving bone density and her collaborations with Curtis Rubin, adding vibration plates to the mix.

[@insideexercise]

Good to hear you liked the interview. Thanks for the suggestion. I looked them up and they look good. I have added them to my future possibles list.

[@stephen_pfrimmer]

Dr Glenn. What indoor bike do you ride? A good friction bike can provide a range of loads, if you set the load high enough to get off the seat. The friction type should allow the person to approach 20 percent of limit or more, per set, 40 reps? The system allows for 0 RM. My first indoor was a recliner, but I found that a good upright works well for me because I don't have to look up. Forgive me for promoting it, but the Schwinn IC3 seems fine. If you and others have found better, let us know! This bike gives a great uphill climb, yet it must be worked into (trained into, and worn into ((the pad wear))). And there is a great downhill with this system at lower friction. Just get the pads worked in. Any good friction system will have this effect, I suppose. Tell us what you ride in stationary!

[@insideexercise]

Hi Stephen. I haven’t really tried doing resistance training while cycling. Not advertising but I put my road bike on a wahoo kickr and ride/race using Zwift. Can do heaps of “climbing” using that which builds strength. Previously I have used wind trainers and rollers. Sorry not that useful an answer. I much prefer running and was a serious distance runner years ago but keep getting injured whenever I try to get back into it.

[@stephen_pfrimmer]

@@insideexercise Thanks for answering. I hope you can get into running again.

[@felipearbustopotd]

I train so that the muscle is under constant tension and any reps IF done are performed very sloth like. Suffice to say, it works for ME Be the lab rat and find what works for YOU. Good luck Thank you for uploading and sharing

[@mementomori29231]

You're only training type 2 muscle fibers this way and missing out type 1 muscle fiber training. Any dogged determination to stick to some arbitrary method will limit your maximum potential. I train a variety of ways, to ensure good joint / tendon health, multiple muscle fiber growth, and overall muscular balance. I'll never understand people who choose one way to train and do nothing else. They are really missing out on the benefits of switching it up.

[@felipearbustopotd]

@@mementomori29231 If you had spent 32 months not being able to train due to an injury, you'd be happy just to lift yourself out of a chair.

[@alvodin6197]

"all rep ranges are equal,and we don't anything for sure"-Brad Schoenfeld.

[@robertthompson5501]

Why does Huberman recommend not eating for two hours before sleep? I enjoy a bedtime snack. Will now enjoy without guilt. Thanks 🙏🏻👹🏋🏻🏊‍♀️

[@hikerJohn]

Half the people in the gym are not doing anything but looking at their phone. It's the biggest reason I hate going to the gym. people camp out on a machine . . .

[@mremtb7689]

Yep, it's so annoying

[@dakkitoto3467]

Sorry for resting 3 minutes between sets and logging my progress on notes in my phone bruv

[@hikerJohn]

@@dakkitoto3467 If it were three minutes it would not be an issue. It takes me 45 seconds to do my 10-15 leg extensions so get up and watch me for 45 seconds. You dont log your progress between each rep. Your scrolling threw emails and facebook posts . . .

[@Ruben-xe1gm]

"promo sm" 😁

[@insideexercise]

Sorry. What’s that? Did I miss something?

[@Mark-nm6zw]

Mike Metzler is turning in his grave 🤣

[@imsorrythankyouplease7613]

27:57 not really

[@felipearbustopotd]

Is that Mike Mentzer?

[@thenameisYU]

Pointless. Unless you can’t train to MMF.