How to Build as Much Muscle as Humanly Possible in 2024 with Dr Brad Schoenfeld (NEW RESEARCH)

Want the latest research on how to grow muscle effectively and how to train efficiently? I'm joined by leading muscle building researcher Brad Schoenfeld to discuss some of the latest research findings, quick tips and actionable 'hacks' to build muscle faster.
We discuss the best bodybuilding exercises, the best techniques for maximising muscle growth, free weights vs machines
Train with me - join.ganbarumethod.com
00:00 - How to create an effective muscle building plan
03:40 - How many exercises do you need to build muscle optimally
04:40 - When to vary exercises in a muscle building plan
08:00 - Are free weights better than machines for muscle growth?
11:30 - Can you target the Upper Inner Chest?
18:58 - Lying Leg Curl vs Seated Leg Curl
21:54 - Seated Calf Raise vs Straight Leg Calf Raise
25:50 - Can Stretching Build Muscle?
31:13 - How to plan a program for Lagging Body Parts
32:30 - The Minimum Effective Dose of Training for Muscle Gain
41:55 - Cardio/Aerobic Training for Muscle Growth
48:20 - What has Brad Schoenfeld changed his mind on?
Research mentioned:
pubmed.ncbi.nlm.nih.gov/33671...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/37582...
pubmed.ncbi.nlm.nih.gov/34743...
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/36795...
pubmed.ncbi.nlm.nih.gov/36828...
pubmed.ncbi.nlm.nih.gov/36457...
pubmed.ncbi.nlm.nih.gov/37029...
journals.lww.com/acsm-msse/ab...

[@Cossaw]

Hope this helps everyone :) Summary: 00:26 🏋‍♂ Progressive volume increase in 4-week training cycles recommended for muscle building plans. 00:53 🔄 Combining different rep ranges may optimize hypertrophy by targeting different fiber types. 02:00 💪 Majority of sets should be within 2-3 reps in reserve, with some judicious sprinkling of failure training. 02:26 🗓 Frequency modulation used to apportion volume effectively over the training cycle. 05:55 🔄 Keep stable, complex exercises (e.g., squats, rows) consistent; vary less complex exercises for variety. 08:23 🏋‍♂ Combine modalities (free weights, machines, cables) for optimal muscle-building effects. 10:28 🏋‍♂ Consider combining different exercises to target various aspects of a muscle for comprehensive development. 13:51 🔄 Understanding applied anatomy helps in selecting exercises that target specific muscle heads effectively. 16:50 🤔 Results from studies like leg extension vs. leg press don't imply exclusive growth in one muscle; rather, they suggest targeting specific muscles more effectively. 19:25 🦵 Consider length-tension relationships when selecting exercises; choose movements that optimize muscle development in lengthened positions. 20:48 🏋‍♂ Seated leg curl is preferred over lying leg curl for hamstring hypertrophy due to the greater stretch throughout the motion. 21:03 🦵 For quad exercises like leg extension, leaning back or reclining can enhance rectus femoris development. 21:58 💪 Muscle hypertrophy can be influenced by the length and position of muscles during exercises, as shown in studies on triceps, calf raises, and other muscle groups. 23:22 🔄 Long head of the triceps is trained better in a stretched position, as seen in overhead extension exercises. 28:07 🤔 Passive tension, such as maintaining a stretch, may contribute to hypertrophy; interset stretching could potentially optimize muscle growth. 30:28 🩸 Research suggests that purely passive stretching can induce hypertrophy, but it might not be additive to resistance training. 34:07 📊 Individual responses to training volume vary; the research provides guidelines, but experimentation and customization are crucial. 37:12 🏋‍♂ Well-trained bodybuilders may need around a 20% reduction in volume for maintenance; minimalistic routines can still yield good gains, especially for beginners. 39:30 🏋 Minimalist approach: Training twice a week, 45-minute workouts, and 3-5 sets per body part per week can yield gains, especially for those not aiming for competitive bodybuilding. 40:11 🧪 Scientific approach: Quality of training matters, emphasizing attention to details for maximal gains, particularly for those focused on bodybuilding or maintaining a physique. 40:54 🏋 Average lifter's perspective: For the majority (95%) of gym-goers, stepping on stage or optimizing genetic potential isn't a goal; good gains can be achieved with consistent, moderately intense, and minimalistic training. 42:29 🏃 Cardio's role: Aerobic training's potential benefits for resistance training include improved gains, better capillarization, and cardiovascular health. Combining both forms of exercise might be more beneficial overall. 44:43 🔄 Individualization is key: Tailoring cardio and resistance training to personal tolerance and goals is crucial. No one-size-fits-all approach; being attuned to your body and adjusting accordingly is essential. 46:32 🚴‍♂ Overtraining caution: Overtraining is systemic, especially in aerobic training, and individual tolerance varies. Balancing both forms of training requires self-monitoring and adjusting based on signs of overtraining. 47:15 🔄 Hybrid training: Experimenting with blocks of focused cardiovascular work followed by periods of muscle-building training may be a logical approach. Individual response and feedback from the body are crucial. 48:39 📄 Mechanisms of hypertrophy: Three main mechanisms proposed for muscle gain-intramuscular tension, metabolic stress, and muscle damage. Recent research has brought some skepticism, emphasizing the complexity and lack of definitive evidence on these mechanisms.

[@asabhas]

Great work

[@privtprofile24]

What do you use to make this?

[@coacheugeneteo]

Thank you 🫡

[@Cossaw]

love ur work

[@marcjov8149]

Hard work😂​@@privtprofile24

[@MetalsForBrunch]

The answers to gain muscle are right amount of sleep, quality food, proper training and overall happiness. The hardest one of all is sleep especially with a growing family and work balance.

[@xavierayayaell546]

Thanks doctor

[@MetalsForBrunch]

​​@@xavierayayaell546don't need to be a doctor to figure out gains. good luck

[@Milpower]

Correct. Quality sleep. Quality food (fatty red meat and water is the most anabolic diet possible). Quality air. Sunshine. Grounding. Proper training.

[@A.P.Garland]

Makes sense. Though sleep may be hardest for you, I find the hardest for others is what you call "proper training". Whilst we need to eat something and we need to sleep, we don't need to go to the gym, and this is what I find many people, including me, struggle with....the consistent training over weeks months and years.

[@RekusoXYZ]

@@A.P.Garland What's your struggle with brother?

[@coacheugeneteo]

CORRECTION - The research shown at 12:30 is NOT the study in review Brad was a part of. That paper is yet to be released. Hope you enjoy this discussion, thanks for tuning in 💪

[@notacrew69]

Great guest!! Waiting for Victoria Felkars podcast now ! Keep up the great podcast guests Uncle Eugene

[@twerktospec]

@@notacrew69 uncle? ah, so this isn't a fitness community, it's an autistic one!

[@Erwan_DL]

I LOVE this kind of content, such a pleasant and interesting discussion to listen to. Thanks Eugene and Brad!

[@SteadyE100]

Brilliant. Would love to see a part 2!

[@biancalupton6951]

Loved this!! Thanks for including the visuals of the papers so we can check them out too 👏👏

[@coacheugeneteo]

🫡

[@ahbeng888]

So much good coming out of the recent seminars. Thanks Uncle Hugene :)

[@jeremysaywell7654]

Awesome knowledge!! Great discussion 🙏

[@jonathanrodriguesdemiranda8583]

Very nice and advanced but also easy to understand! Thanks for the work you both put In!

[@coacheugeneteo]

Glad you enjoyed it!

[@alan_yong]

🎯 Key Takeaways for quick navigation: Customized exercise *programs* Progressive volume *increase* Vary rep *ranges* 20:48 Stretch *matters* 21:32 Rec *fem position* 21:58 Muscle *length effect* 23:22 Tricep *stretch focus* 24:14 Unclear *body parts* 25:52 Active *tension key* 26:46 Lengthened *focus* 27:40 Interset *stretching* 28:37 Long *sessions' effect* 29:04 Resistance *combo effect* 31:37 Individual *variation* 35:31 Guideline, *not directive* 37:53 Minimalistic *gains* 39:30 Quality *over quantity* Gym Population *Demographics: Majority not aiming for competition.* Cardio's Role: *May aid gains, health.* Individual Experimentation: *No one-size-fits-all approach.* Made with HARPA AI

[@ghalleon0712]

Thoroughly enjoyed this discussion; I love to listen to these more "subdued" exchanges

[@Nara1c]

thank you for this, great info

[@wdadwawdadawdwdwa4133]

Thank you for this podcast, not only is it a good summary of the foundations but also the limitations of research ❤

[@Apple.Jackedd]

Im starting to implement everything they are saying. Its been beautiful

[@alancameron6937]

Lets have more Brad .... so knowledgeable

[@aldaspetrenas6718]

Very interesting and full of useful information, would like to see more.

[@katrinalj]

Loved this chilled chat

[@MatteoMarra3]

Brad has an unbelievable depth of knowledge. So much to learn here!

[@oaianeagraa]

Super interesting. Can you do a video about programming strength and skills together. eg increasing weighted pull up, bench press/dip and squat/deadlift and Handstand or even more demanding like One arm handstand. I want to go for OAH and idk how to program it, its a lot of work over a long period of time but I don't want to lose my strength, and I hope the worst compromise is to put it on maintenance.

[@buddytrent1351]

Thx guys

[@CONAN1952]

Love this content!

[@lukec.9819]

What a reno!!! Love it!!!!

[@enigmaton1]

Awesome content

[@user-mo6qf6sh3s]

I love this guy. He is not sure of everything but when he speak it is gold. the cardio and strength training together is an obligation if you also think about your health... And i will add a sprint 1/week

[@alecblenis]

Great interview 💪

[@skaBABBLZ]

So many gems dropped. 🔥😊

[@silviupaceagiu9918]

very interesting podcast episode

[@totallyraw1313]

Your new hairstyle really suits you, Eugene! 👍

[@dustinirwin1]

True 2 RIR isn’t ideal for me during an accumulation phase. Much higher volume and lower relative intensity, however, made me immediately feel fuller and achieve gains. Then moving closer to failure when peaking.

[@user-wk5yc7eb7t]

I was listening to this on the way to work this past Tuesday when I had a vaso vagal fainting spell and crashed my car into the center median on the highway. I am OK and just here to complain that I'm bummed I have to take a break from training because my car is in the shop and I had to go to the hospital, not to mention medical and car repair bills. But I am lucky I didn't injure anyone else. Kinda wish the accident had taken me out tbh.

[@stronginthesaddle]

I was so excited about this video!!! I've deemed 2024 my Year of Muscle and who better to learn from than the king of hypertrophy research himself?! Thanks for posting

[@derricksun206]

Check out Dr Mike, (Renaissance Periodization) he has so much good info on muscle hypertrophy

[@oshkotosh2341]

The most overlooked principle and may be one of the most important is the management of the relation btw cardio and muscle pump, to name one example , in a set, if a muscle worked has not been tired yet, but the cardio has become taxing, it is by Far best (imho) to have a small rest rest pause type (a couple a sec) and get back to the exercise. That way the pump will ne there , the cns will nit be taxed, the longevity of the session will not suffer so for tge recovery. Thats why I seperate a cardio session. One should learn to read his body fatigue level rather than relying on fixed rest periods.

[@DavePuckett]

I had a question for you Eugene, or Brad. I'm a 66 year old man who's been working out since my 20s with some breaks through the years. I recently tore a muscle in my upper left arm bench pressing on the Smith machine. Normally I start out with 3 warm up sets with low weights starting out with just the bar and before I start I stretch out my arms and give self massage to limber my self up. I've been doing this for many months but 3 weeks ago I felt the stretching and massage would be good to do in between the warm up sets leading to my max set of 225 that I usually do 5 or 6 reps. This exercise was the bar x 8, 95 x 8, 135 x 7, 185 x 8, and then I put 225 on and brought the bar down to my chest and lifted just off the chest and felt the muscle in my arm tear and the bar came back down to my chest. I still can't figure out why the tear happened. Was it because I continued to stretch and massage my arms in between the warm up sets before I did the max set?

[@TheRisto2]

I look at the body as a system. Therefore the base in my training is mainly based on Bb or Db ecercises because they load/tax bigger parts of the system. The isolation ecercises I sprinkel in on top of that. Add some aroebic training, plyos , alactic and lactic training and you got everything covered for life. Training stays varied and fun.

[@david2023travel]

Why a click bait +357% when you have such an amazing guest with so much powerful insight....

[@tntcheats]

Re: vastus lateralis vs. rec. fem. on leg press/leg extension: given that muscle growth decreases with muscle size, wouldn't the advancement of the less-targeted muscles end up mostly balancing out, just with some efficiency loss? i.e. you'd continue getting rec fem stimulus while the vastus lateralis is basically maxed, though with slower progress vs. swapping out the exercises (as the vastus lateralis is still the limiter)

[@shakir4969]

after listening to this the first few minutes, im all for RP style of training by mike israetel

[@Galactic_fart_sniffer]

I put on 10 lbs of muscle in 6 months. Arms went from 10" to 13 1/2 ". Long story short, eat sleep train repeat. I got all kinds of tips and tricks you cant find on the internet but ill save that for any inquiring minds in the chat.

[@conormcgregor6001]

Yup, eat in a caloric surplus everyday, sleep 8-9 hours, train hard. Thats how you grow 👌

[@actionjackson5759]

@@conormcgregor6001Hi there, how many hours you should train, how many days a week? What supplements should you take?

[@conormcgregor6001]

@@actionjackson5759 u can train 3-5 days a week 1-2 hours a session, the only supplements i recommend is creatine and whey protein powder

[@conormcgregor6001]

@@actionjackson5759 3-5 days a week, around 1-1.5 hours per session. Creatine and Whey protein is good, the most important is to train hard in the gym, eat in a caloric surplus and get enough protein and sleep/rest

[@eagle5818]

When you start training your muscles get inflated by holding more water and stuff just saying that the 10lbs of muscle is not 100% responsible for your initial arm growth.

[@sloptop]

Schoenfeld is a legend - wish you both nothing but the best

[@jonathannoerr5997]

Be interesting to use Rest weeks in between to implement Passive Stretching to potential Continue the Anabolic effects!

[@ler0y786]

Sorry if I just missed it, but I'd like to know who the target audience of this is, especially the part about targeting weaknesses, in terms of beginner, intermediate, advanced, athlete. I consider myself an intermediate and I always aimed to build a good starting frame if you will, would I benefit from targeting specific muscle groups before I am 'big'?

[@rhulcy]

He was speaking about accessory work/smaller muscles focus on weaknesses. In terms of bigger muscles, you'd want to build into your strengths until you're at the top end of intermediate closing in on advance. This is assuming, bodybuilding is the goal. If just wanting to look good and huge then strengths/balanced muscle focus will suffice

[@KneeGrowDoingKneeGrowThings]

There's an exercise I do for my inner chest and pec minor; while laying down on a bench press, with arms straight and wrists cross, retract and depress the shoulders. Mild Elbow flexion allows my shoulders to depress to its max. The crossed wrists hit the inner chest as elbows extend. The pec minor is similar in size to the bicep. That's a lot of mass to not train

[@sales_coach_ai]

Wrists crossed? At the top?

[@EvanZamir]

Can't wait for the Lyle reaction video lol

[@DrDeusExMachina]

He’s been irrelevant for almost a decade

[@leobarnet3662]

is he still around?

[@brianbachmeier34]

We're all gonna make it brahs 💪

[@madtitan9639]

My dude, put Brad's name in the title! I'd have clicked even faster.

[@melody4902]

pretty mucb mind pump programmes

[@S_wali]

Just woke up and read the title as how to build as much muscle as “humanely” as possible. Thought there was gonna be an easy way to build muscle but guess I still have to crucify myself in the gym 😂

[@Dino010478]

Second… greetings from Germany

[@twerktospec]

Hate from US

[@BenG-rd5wg]

I find it difficult to gauge RIR, especially with heavy exercises where I can't lift much weight. I feel like I could do 3 more reps, but in reality I might only be able to do 1-2. Could you please give me some tips on how to change this?

[@buddytrent1351]

Make sure you’re warmed up your first lift of that session should be done to maximum effort So you can’t do one more rep and then back off to there three from that rep range. That’s your R-R for that lift Next time you work, a body part, same thing make sure you’re fresh and ready lol do that across all your lift you’re trying to find maximum effort back off two or reps

[@BenG-rd5wg]

Makes sense, thank you bro 💪

[@thebaetanicalguy]

Chief!! Is it possible to put all the takeaway in a Notepad and make it available for download, something that we can use as a reference. Just a request!!

[@ew-zd1th]

I wonder if it possible with the power of the mind to gain significant more muscle. You heard about the placebo roid study where wlite lifter gained a lot of strenght even at there Training age? Or the study where peope think they have drunken some high or low caloric shake. And the Body response with a untypical leptin level ?

[@baseigs]

Was overtraining mentioned?

[@bandit7117]

Anchor Arms from Spongebob are the quickest way to put on muscle and its not even close

[@mihailmilev9909]

6:34 47% 34:05 34:20

[@kiddfamilyfarmllc9962]

For some reason reason ET this video brought out the basement dwellers . You do good work and appreciate your time and effort. Maybe they can use their time more efficiently and create their own content for criticism.

[@ryuujisan32codes]

Ignore the toxic no gains making bastards in this comment section. This video is damn good work, man 💪💪💪

[@teflonarmored]

🎯

[@Delroy416]

Gotta love when the small guys talk about building the most muscles you need alot of food and steroids good training and rest other then that you just going to be normal size guy

[@bobbyhunt3009]

It is so hard for us weightlifters to figure out who and what to believe. The highest qualified coaches, instructors, and influencers contradict each other. Brad here says for optimal bodybuilding you need to perform multiple exercises and hit the muscle from different angles, then you have Doug Brignole (Best Expert on Biomechanics) saying you should only perform the best 1 or 2 exercises for each muscle and hitting a muscle from different angles is useless. Who and what is best for us?

[@ray.n_l]

Doug thinks knee raises don't train the abs. Take of that what you will.

[@KneeGrowDoingKneeGrowThings]

Hitting the muscle such that intensity increases as lengthening occurs is best for muscle growth

[@Leonhart_93]

That's why I use intuition mostly when training, while following some general guidelines that were shown to work. Work everything in rotation, while making sure I hit the important ones at least twice a week. If I don't need much recovery then I figure I need to train harder. After than, the more important discussion is eating and resting.

[@buddytrent1351]

Two exercises is multiple

[@Hunterfury_44]

what is the name of the harictu eu🧬 has?

[@kane6529]

Its called the Rico Suave’ 😅

[@buddytrent1351]

Keep it simple don’t out thank yourself Be consistent 12 to 20 sets per week Per Muscle group 1 to 1.5g Protein per pound of body weight unless your way, overweight 7 to 10 hours of sleep it’s that simple Keep a log Progressive overload Take it easy on yourself muscle will come with time

[@Sk0lzky]

90 minutes is the length of a lecture or class. I can't walk around then anyway. Any tips on how to restrain my legs in stretched calf position without buying special boots? PS Despite it sounding like a joke I'm asking for real

[@brandonyoung4910]

This will be Jeff Nuppard in 40 years

[@icommitedwarcrimes4879]

In 2014*

[@jrippon]

Given the title, I don't understand why this only covers training. No advice on nutrition, recovery, life styles, PED use (which is clearly a requirement for building as much muscle as humanly possible).

[@JT________________]

Did he ever go into the specific program for that 12 weeks? Training frequency and taking into consideration recovery is key because building muscle is about SUPERCOMPENSATION. Forget the best exercises, forget rep ranges, get the basics down first.

[@IntoTheOutside000]

His hair just gets more and more cute

[@roadstar499]

This increasing volume is not the way to go for 90% of us...been training over 50 years...i get the best gains using a great split ,keeping lifting short and as intense as possible...eating correctly is extremely important...

[@mihailmilev9909]

6:23 6:24 48%

[@sungameloc]

Remember when Brad demonstrated what a set to failure looked like?? lol

[@hamudi4841]

no. what are you talking about? is that a video? can you send me the link or how do I find it? would appreciate it

[@hamudi4841]

lol I just found it. pathetic approach of "failure"

[@mihailmilev9909]

34:40 34:49 35:39

[@2liter]

NEW RESEARCH. Brother this research has been known for the last 10 years

[@marcus_ohreallyus]

What he's saying is just basic common sense. Mix it up. Everyone overcomplicates this stuff and worries about whether they should do light weights or heavy weight. High reps or low reps. Long rest or short rest. Machines or free weights. Splits or full body. Explosive reps or more time under tension. Do it all and just work hard. It's really not that complicated. I've been winging it for years and doing great with that.

[@totallyraw1313]

How old is Brad?

[@mihailmilev9909]

46:22

[@ChuckWortman]

The wide rep r a nge to failure makes sense because look at gymnasts. They are strong and muscular and do mistlt bidyweight exercises. Theyre not doing four sets of ten with weights, just utilizing the weight of their body effectively.

[@kidkoopa6389]

Renaissance Periodization and Dr. Mike Isratel, James Hoffman, Melissa Davis, Menno Hensselman have taken OVER the scientific age of bodybuilding! This is future.

[@jonathannoerr5997]

Isn't it Even more "Basic" though that,,,, one would Need to make "Strength and Size" gains (aka. Overall Mass),,, Before Any kind of Targeted or Defining Exercises? Not to mention? That IF my question here is accurate? Then Training for Mass 1st,,,, Can't Always to Failure is Each Set? Because a Time Frame of Healing and Repair,,,, Needs to be in Shorter Duration's? Especially when Training in A Natural state?

[@MatthewDobson94]

Woollies Mineral water is anabolic

[@pranjalpatel6333]

Can comeone reply all the takeaways?

[@JariHodari]

this

[@user-ii7xc1ry3x]

He actually managed to get (THE) Schoenfeld for a podcast. Damn, Eugene is the man. 💪

[@vihta545]

The fact he didn,'t mention PED's just makes everything invalid

so you brought god to your channel

[@tibyyy3250]

Lost my respect for Schoenfeld after seeing him performing a set of pull-downs to „failure“

[@kl0ppih]

Stretch-mediated hypertrophy causes a very specific type of adaptation, and it does not benefit muscle builders for a long time. Stretch-mediated hypertrophy causes an addition of sarcomeres in series inside the muscle fibers, and when that happens, the molecule called Titin (which causes the stimulus for stretch-mediated hypertrophy when it is stretched) can be stretched for less and less, and the benefit soon becomes "tapped". And not all muscles are capable of experiencing stretch-mediated hypertrophy, because of their working sarcomere lengths. So only beginners and people who have not trained for a long time benefit of the stretch-mediated hypertrophy in the muscles that are capable of it (mainly lower body muscles + chest). This probably lasts only a few months.

[@sailee2346]

add Vitamin S to what you normally do

[@jfox8888]

just commenting a old video, in summary, [ what doesnt kill you, but almost does, and bleeds and brusies you literally grows you stronger] forget about all the theories and just look at how muay thai kickers train tradionally, to hardern their shin. Karate-kas and their " conditioning " runners with their clost to dying out of breathe..... you need to push beyond failure to get to the next level. and all the listed methods are more detail branches to optimize the [ build up ] process.

[@h-k7804]

This question is best answered by Mark Rippitoe, this here is nonsense

[@fica1137]

Steroids would be the most efficient way to maximize muscle growth

[@maxvangent3793]

As humanly possible for your set of genetic capabilities*

[@buymonero]

Spring water < mineral water. Health + fitness gurus should know this.

[@ewerto3270]

First

[@kariusbaktus165]

Lyle McDonald is the goat

[@nick11nick32]

Do you even lift?

[@rafael_ellanios2708]

He didint say nothing about science and training very bad ... Sorry brother

[@drbulltrader9107]

Blablabla Blablabla Blablabla Clickbait. No new info here

[@K4ZUY4MISHM4]

CHEAT SHEET WITH TIME STAMPS 1. Do Tren

[@vman7765]

Was really interested until I found out who you were interviewing. Brad is a fraud

[@rahafrab7052]

Why is he aa fraud?

[@warrenhenning8064]

Maximizing muscle growth? At any cost? Simple: eat clen, tren hard, stay deca-cated, avoid d-bol-itating injuries, anavar give up

[@Segagens]

Increasing volume, but not going to full failure? What the fuck is this bullshit? Increase intensity, not volume, and go to full failure and beyond. More recovery time, not less. This guy doesn't look jacked either, so the proof is not in the pudding.

[@WideAwakeHuman]

😂 calm down bruh…. But I agree, going to muscle failure and having a few days in between of recovery does seem to really work well.

[@Cfergsthebest]

I mean he's 62 and lifetime natural. He's a professor and is the author of most hypertrophy specific studies

[@sales_coach_ai]

💯 my gains took off once I do 10-15 sets per week per muscle group and go as intense as I can per set

[@Michael_Lak]

A phd means you have exposed yourself to lies and propoganda about health and nutrition. Not something to boast about.