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December 6, 2022 • 2hr 4min
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
FoundMyFitness
Dr. Brad Schoenfeld is a professor at Lehman College in New York City and one of the leading researchers on muscle hypertrophy and strength training adaptations. With over 300 published studies, he combines his academic expertise with practical experience as a former competitive bodybuilder and personal trainer. In this episode, Dr. Schoenfeld discusses the latest science on resistance training, muscle growth, protein requirements, recovery, and programming for different populations and goals.
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
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Key Takeaways
- Resistance training is indispensable for overall health and has many benefits beyond cardiovascular exercise, including improving muscle strength, bone density, and posture
- Multi-joint exercises like squats, presses, and rows are most effective for building muscle and bone density
- Protein intake of 1.6-2.2 g/kg bodyweight per day is recommended for those doing resistance training, with higher amounts potentially beneficial when in a caloric deficit
- Training to failure is not necessary for optimal muscle growth - stopping 1-3 reps short of failure is generally sufficient
- 10-20 sets per muscle group per week is recommended for maximizing muscle hypertrophy
- Light loads (30-40% 1RM) can be just as effective as heavy loads for muscle growth when taken close to failure
- Combining resistance training with aerobic exercise does not appear to significantly interfere with muscle/strength gains when programmed properly
- Recovery between workouts is important, especially for older individuals who may need more rest between sessions
- Cold water immersion after workouts may blunt muscle growth if done frequently
- Stretching can potentially increase muscle growth when done intensively, but is not necessary for most people
Introduction
Dr. Brad Schoenfeld is a professor at Lehman College in New York City and one of the leading researchers on muscle hypertrophy and strength training adaptations. With over 300 published studies, he combines his academic expertise with practical experience as a former competitive bodybuilder and personal trainer. In this episode, Dr. Schoenfeld discusses the latest science on resistance training, muscle growth, protein requirements, recovery, and programming for different populations and goals.
Topics Discussed
Benefits of Resistance Training (5:14)
Dr. Schoenfeld explains that while all forms of exercise are beneficial, resistance training is indispensable due to its unique effects on:
- Muscle strength and size
- Bone density
- Posture
Unlike aerobic exercise, resistance training significantly improves these factors. It's particularly important for maintaining muscle mass and function with age.
Resistance Training for Bone Health (6:57)
Resistance training is crucial for bone health, especially for postmenopausal women who are at higher risk of osteoporosis. Key points:
- Muscles pulling on bones during resistance training strengthens the bones
- Multi-joint exercises like squats appear most effective for bone density
- Weight-bearing exercises are important - swimming/cycling have minimal bone benefits
- Starting resistance training early in life builds up "bone bank" for later years
Resistance Training for Youth (16:30)
Dr. Schoenfeld discusses the benefits and considerations of resistance training for children:
- Can be safe and beneficial for children as young as 6-8 years old when properly supervised
- Does not stunt growth - this is a myth
- Improves strength, athleticism, and self-esteem
- Should be fun and age-appropriate to maintain interest
Body Recomposition and Protein Requirements (19:48)
Dr. Schoenfeld explains the factors that influence simultaneous fat loss and muscle gain:
- More likely in beginners and those with more body fat to lose
- Harder for experienced lifters closer to genetic potential
- Requires resistance training and sufficient protein intake
Protein recommendations:
- 1.6-2.2 g/kg bodyweight per day for those resistance training
- Higher end of range (2.0-2.2 g/kg) may be beneficial when in caloric deficit
- For overweight individuals, calculate based on goal bodyweight
Protein Intake Timing and Distribution (36:54)
Dr. Schoenfeld discusses protein timing considerations:
- Total daily intake is most important factor
- Some benefit to spacing protein intake throughout day
- Post-workout protein timing less critical than previously thought
- Time-restricted eating (e.g. 8-10 hour feeding window) likely doesn't impair muscle growth if protein targets met
Training Load and Rep Ranges (49:14)
Key points on training loads for muscle growth:
- Similar hypertrophy possible with light loads (30-40% 1RM) and heavy loads when taken close to failure
- Light loads require more reps/time to reach fatigue
- Heavy loads may have some fiber type-specific benefits but evidence is limited
- Light loads allow training through injuries and may be better for older adults
Training Volume and Frequency (1:11:12)
Dr. Schoenfeld's recommendations for training volume:
- 10-20 sets per muscle group per week to maximize hypertrophy
- Minimum of ~4 sets per muscle per week for maintenance/modest gains
- 2-3 sessions per week sufficient for most people
- More advanced lifters may benefit from higher frequencies
Recovery Between Workouts (1:22:31)
Key points on recovery:
- 48 hours between training same muscle group generally sufficient
- Older individuals may need more recovery time
- Active recovery (light activity) can aid recovery
- Proper nutrition, especially protein intake, important for recovery
Muscle Soreness and Recovery Strategies (1:33:41)
Dr. Schoenfeld discusses muscle soreness and recovery:
- Soreness not necessary for muscle growth but may indicate novel stimulus
- Genetics influence individual soreness response
- Repeated bout effect reduces soreness over time
- Active recovery, massage, proper nutrition may help with soreness
- Cold water immersion may blunt muscle growth if done frequently
Combining Aerobic and Resistance Training (1:40:16)
Key points on concurrent training:
- Moderate amounts of aerobic training likely don't impair muscle/strength gains
- Separate cardio and lifting sessions if possible
- If done in same session, do resistance training first
- Very high volumes of endurance training may interfere with muscle gains
Stretching and Yoga (1:46:33)
Dr. Schoenfeld discusses stretching and yoga:
- Stretching not necessary for most people if adequate range of motion exists
- Intense, long-duration stretching may increase muscle growth
- Yoga can build some muscle but is not optimal for hypertrophy
- Resistance training through full range of motion provides stretching benefits
Blood Flow Restriction Training (1:53:37)
Key points on blood flow restriction (BFR) training:
- Allows muscle growth with very light loads (20-30% 1RM)
- Similar hypertrophy to traditional training
- Only applicable to arms and legs
- May reduce joint stress compared to heavy loading
- Requires proper equipment and knowledge to perform safely
Dr. Schoenfeld's Personal Routine (1:58:37)
Dr. Schoenfeld shares his current training approach:
- 4 resistance training sessions per week, 45-60 minutes each
- Upper/lower body split
- Trains close to failure (1-2 reps shy) on most sets
- Aims for 12,000 steps per day for general health
- Focuses on maintaining health and fitness rather than maximizing muscle mass
Conclusion
This comprehensive discussion with Dr. Brad Schoenfeld provides evidence-based insights into optimizing resistance training for muscle growth, strength, and overall health. Key takeaways include the importance of adequate training volume, protein intake, and recovery, while dispelling myths about rep ranges and training to failure. Dr. Schoenfeld emphasizes that while research provides general guidelines, exercise programs must be tailored to individual goals, genetics, and lifestyle factors. For most people, a well-designed resistance training program performed 2-3 times per week, combined with sufficient protein intake and recovery, can lead to significant improvements in muscle mass, strength, and overall health.
