Dr. Brad Schoenfeld: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy

Name: Dr. Brad Schoenfeld: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy
Uploaded: 2022-12-06T15:00:09.000Z
Duration: 4 h 3 s

The Importance of Resistance Training for Weight Loss

In this section, Dr. Brad Schoenfeld explains why combining resistance training with an energy deficit through nutritional restriction is fundamental to promote weight loss.

Combining Resistance Training and Nutritional Restriction

It is fundamental to combine resistance training with an energy deficit through nutritional restriction to promote weight loss.

If you do not lift weights, even if you just do cardio, you will lose muscle as you're losing body fat.

Evidence shows that 25 percent to 30 percent of the weight loss will come from muscles if you don't do resistance treatment.

Muscle Adaptations to Strength Training

In this section, Dr. Brad Schoenfeld talks about his research on muscle adaptations to strength training and how loading affects muscle hypertrophy.

Loading and Muscle Hypertrophy

Literature shows that you can gain similar amounts of muscle regardless of the loading across a wide range of loading spectrums up to 30 to even 40 repetitions which is along that's a long set.

Loading has been shown not to be as important as previously thought in gaining muscle mass.

Why Resistance Training Is Indispensable

In this section, Dr. Brad Schoenfeld explains why he believes resistance training is indispensable compared to other forms of exercise.

Benefits of Resistance Training

Resistance training has many benefits such as cardiovascular exercise but it goes well beyond what aerobic training can offer.

Aerobic exercise itself has very minimal effects on your strength levels, on muscle development, on muscle hypertrophy, even on bone development.

Resistance training is the primary way to strengthen bones and improve posture.

Resistance Training Affecting Bone Density

In this section, Dr. Brad Schoenfeld explains how resistance training affects bone density and why it is relevant for post-menopausal women.

Osteoporosis and Resistance Training

Osteoporosis is when over time the aging process causes your bones to start degrading.

Women are more susceptible to osteoporosis because they generally start out with less bone mass and there's also effects of estrogen being osteoprotective.

Resistance training strengthens bones by pulling on them through muscle movement.

Importance of Resistance Training for Bone Health

Brad Schoenfeld discusses the importance of resistance training in building and maintaining bone density, particularly in women who are at risk for osteoporosis.

Weight-Bearing Exercise

Weight-bearing exercise is essential for strengthening bones.

Running can have some impact on bone development, but multi-joint movements like squats and presses are more effective.

Lighter-load training may also be effective, but research is limited.

Multi-Joint Movements

Multi-joint movements involve more than one joint and are more effective at loading bones.

Examples include rows, presses, squats, and dumbbell exercises.

Resistance Training for Muscle Mass and Aging

Brad Schoenfeld explains that it's never too late to start resistance training to build muscle mass or prevent muscle atrophy as you age.

Benefits of Resistance Training

Resistance training can benefit individuals of all ages, even those in their 60s, 70s, or 80s who have never lifted weights before.

Novice trainees can see significant improvements in muscle strength and hypertrophy within 8 to 12 weeks of consistent training.

Starting Early vs. Starting Late

It's always better to start resistance training when you're young because it's easier to maintain muscle mass than it is to regain it later in life.

However, starting resistance training later in life can still provide benefits and improve overall health.

Importance of Building Bone Density

In this section, Brad and Rhonda discuss the importance of building bone density early in life to prevent osteoporosis.

Building a Bone Bank

Starting in your teens and twenties is ideal for building up a bone bank.

The earlier you start, the better your retirement account will be.

Women have the biggest issue with osteoporosis, so starting young can stave off its possibility.

Resistance Training for Youth

Resistance training in youth is not detrimental and does not stunt growth.

Growth hormone increases with resistance training, but it's really not the driving force of development.

There's compelling research that children should start resistance training as early as possible, provided they are mature enough to lift.

Children six to eight years old should always have a fully supervised environment when lifting weights.

Importance of Muscle Mass

Starting with a bigger muscle reserve is always better because things are going to be taken away from it over time.

Endurance exercise alone may not be enough to build muscle mass and bone density.

Young women need to understand the importance of resistance training and building up muscle mass and bone mass through resistance training.

Injury Risks

If a child is not emotionally or mentally ready for resistance training, they can get injured.

Parents often have no issues with letting their children play football and basketball, which also carry injury risks.

Importance of Making Exercise Fun for Children

In this section, Brad discusses the importance of making exercise fun for children. He explains that forcing children to do something they don't enjoy can lead to rebellion and aversion towards it later in life.

Making Exercise Enjoyable for Children

The most important thing when dealing with children is making exercise enjoyable for them.

Making exercise fun improves self-esteem, reduces bullying, and makes children better athletes.

Parents can benefit from their child's improved athleticism by getting scholarships or seeing positive improvements in their child's sports performance.

Resistance Training and Body Composition

In this section, Rhonda asks Brad about how resistance training affects body composition. Brad explains that resistance training improves lean mass (muscle mass), but it is not the best way to lose body fat.

Impact of Resistance Training on Body Composition

Resistance training improves lean mass (muscle mass).

Measures like underwater weighing and bioelectrical impedance analysis are used to determine fat-free mass and lean mass.

Resistance training impacts fat-free-mass aspect and helps with fat mass.

Losing Body Fat through Exercise

Exercise alone is not the best way to lose body fat; reducing calorie intake through nutrition is more effective.

Cardiovascular exercise can burn 500-600 calories per hour, but a bag of potato chips can offset everything you've done.

Exercise can help with weight loss by increasing energy expenditure, but it is fundamental to combine resistance training with an energy deficit through nutritional restriction to promote weight loss.

Recomposition

Resistance training staves off the loss of fat-free mass and can lead to recomp (gaining muscle while losing fat).

Anabolic steroid use is a primary factor in serious recomp.

Recomposition and Muscle Mass

In this section, Brad discusses the relationship between body fat loss and muscle mass gain. He explains that it is possible to do serious recomp if you have a lot of body fat to lose and are just starting out. However, it is not possible to maximize muscle mass while losing fat. Brad also talks about the importance of protein intake in preserving lean mass.

Body Fat Loss and Muscle Mass Gain

It is possible to do serious recomp if you have a lot of body fat to lose and are just starting out.

It is not possible to maximize muscle mass while losing fat.

To maximize muscle development, you need to be at maintenance or in a small surplus where you're going to gain some amount of fat.

Protein Intake for Preserving Lean Mass

If you are in a caloric deficit but getting sufficient daily protein intake, it can help preserve some lean mass but resistance training is still necessary.

You will lose muscle if you do not resistance train when starting to get down into people who are just overweight.

Even if you're lifting weights, insufficient protein intake can lead to leaching of muscle.

Protein requirements for resistance-training people are around 1.6 - 1.8 grams per kilogram per day which is double the RDA for sedentary individuals (around 0.8 grams per kilogram per day).

For bodybuilders, taking in more protein (up to 2 grams per kilogram per day or roughly a gram per pound) does not hurt and can promote anabolism while resistance training.

Protein intake becomes even more important when in a deficit to maintain muscle mass.

Conclusion

Brad emphasizes the importance of protein intake and resistance training for preserving lean mass while losing body fat. He also explains that it is not possible to maximize muscle mass while losing fat, but serious recomp is possible if you have a lot of body fat to lose and are just starting out.

Protein Needs Based on Body Weight

In this section, Brad and Rhonda discuss how protein needs are calculated based on body weight and body fat percentage. They also talk about the importance of taking in enough protein for muscle gain and preventing muscle loss.

Protein Needs Based on Lean Mass

Protein needs are not based on targeted weight but rather lean mass.

For men, protein needs are based on being relatively lean at 12% to 15% body fat.

For women, protein needs are based on being relatively lean at around 20% body fat.

If someone is overweight or obese, they should calculate their protein needs at what they would be at a relatively lean weight.

General Estimates for Protein Needs

Most people do not get DEXA scans or body-fat caliper measurements to determine their lean mass.

General estimates are used to determine protein needs which are not precise measurements.

Variations around the mean exist as people's bodies differ from one another.

Importance of Taking in Enough Protein

It is difficult to store protein as body fat compared to carbohydrates and fats.

Taking in extra protein does not hurt when trying to lose weight.

To maximize anabolism, it is important to take in more than the recommended 1.2 grams of protein per kilogram of body weight.

Older individuals need even more protein due to anabolic resistance.

Importance of Leucine for Older Individuals

In this section, Brad and Rhonda discuss the importance of leucine for older individuals and how it becomes increasingly difficult to get protein in as you age. They also talk about the benefits of supplementation and protein shakes.

Leucine Threshold for Protein Intake

For older individuals, it's important to take more per-dose protein to hit that leucine threshold.

There isn't a hard cutoff for when you become "older," but 3 grams of leucine is a good starting point.

Animal-based sources like meat, milk, and eggs are rich in quality proteins that are also rich in leucine.

A recent study out of Luc van Loon's lab showed a dose-response relationship for muscle protein synthesis where they kept getting a greater response.

Gaining Muscle Mass While in Caloric Deficit

In this section, Brad and Rhonda discuss gaining muscle mass while being in caloric deficit. They also talk about time-restricted eating and how it affects muscle growth.

Time-Restricted Eating

Time-restricted eating can help with muscle growth because during the resting period, your body is in repair mode.

Skipping meals during time-restricted eating can lead to caloric restriction which hinders muscle growth.

It's important to get all your protein within the time-restricted eating window if you want to gain muscle mass while being in caloric deficit.

Time-Restrictive Feeding

In this section, Brad discusses time-restrictive feeding and its various iterations. He also talks about the benefits of spacing out protein intake and how it relates to anabolism.

Time-Restrictive Feeding

There are various iterations of time-restrictive feeding, including 4/20, 6/18, 8/16, and 2/5.

A 10-hour window is more friendly towards anabolism.

One study showed diminished muscle hypertrophy with a 4/20 versus a traditional eating pattern.

It's beneficial to structure your training within the eating window that you have.

Spacing Out Protein Intake

Spacing out protein intake over three meals can lead to better utilization of protein.

Bodybuilders should try to take in protein across the day as much as possible because not eating is catabolic.

Hitting your daily protein requirements is more important than timing your protein intake.

Anabolic Window

In this section, Brad talks about the concept of anabolic windows and their importance in optimizing muscle mass.

Anabolic Window

There is somewhat of an anabolic window but it's really minor.

Getting your total daily protein intake is much more important than timing your protein intake for maximizing gains.

The utility of slamming a shake immediately after training for advanced bodybuilders is virtually nil.

Protein Intake and Training Load

In this section, Rhonda and Brad discuss the importance of protein intake and training load for muscle gain. They also talk about the optimal time to consume protein after a workout.

Protein Intake

For recreational at-home gym goers, consuming a protein shake right after a workout is beneficial.

The quicker you can get protein in your body after a workout, the better.

There is no downside to consuming protein right after a workout.

Older individuals may not be taking in as much protein per meal but as long as they are meeting their total daily protein intake, they will not be compromising their gains.

Training Load

Brad's opinion on lifting heavy has changed over time.

Doing anything over 12 to 15 repetitions is not just glorified cardio and can still lead to muscle gain.

Optimal Time to Consume Protein

Consuming protein right after a workout is beneficial because it gets into your circulatory system quickly.

Studies are sterile and do not take into account individual factors such as lifestyle and goals.

Light vs Heavy Loads for Muscle Hypertrophy

In this section, the speaker discusses the benefits of using light loads versus heavy loads for muscle hypertrophy. They also touch on the importance of challenging your muscles to achieve gains.

Muscle-Fiber Type-Specific Benefits

There may be some muscle-fiber type-specific benefits to doing light loads for type-1 fibers and type-2 fibers for heavy loads.

The literature supporting this is still equivocal, but it cannot be ruled out.

MRI Data and Ultrasound Show No Difference

When looking at MRI data or ultrasound, there is no difference between using light loads versus heavy loads for muscle hypertrophy.

Stu Phillips' Study

Stu Phillips published a study in 2012 that showed no difference in whole muscle hypertrophy between 30% 1RM and 80% 1RM in untrained subjects doing leg extensions.

The speaker initially doubted these findings but later carried out a similar study on trained individuals with the same results - no difference.

Extensive Evidence Across Populations

Since then, there has been extensive evidence across populations showing that both light and heavy loads can be effective for resistance training.

This provides flexibility and options for individuals with different needs or limitations such as injuries or joint-related issues.

Importance of Challenging Your Muscles

To achieve gains in strength, power, hypertrophy, endurance, bone density, etc., you must challenge your muscles beyond their present capacity through resistance training.

Lighter loads can be effective if taken with a high degree of effort and extensively challenge your muscles.

The first number of repetitions with lighter loads are easy to complete, so it's important to push past that and get fatigued to achieve gains.

Age-Related Loss of Muscle and Training Effect

In this section, Brad Schoenfeld discusses the age-related loss of muscle and how it is specific to type-2 fibers. He also talks about the training effect on both type-1 and type-2 fibers.

Type-1 and Type-2 Fibers

Type-1 fibers are endurance-oriented fibers that do not produce force as well as type-2 fibers but are indefatigable.

Type-2 fibers fatigue relatively easily but have the capacity to produce greater force.

As you age, the sarcopenic effect is more specific to the type-2 fibers, which is problematic because the ability to produce force is where your primary functional capacity lies.

Training Effect

Regardless of heavy/light, training hard targets both 1 and 2-fibers.

Light load training does target the type-2 fibers.

Resistance Training: Strength vs Power Training

In this section, Brad Schoenfeld explains resistance training, strength training, and power training. He also discusses how power training can benefit older individuals.

Resistance Training vs Strength Training

Resistance training refers to any exercise that moves against resistance.

Strength training involves moving very heavy loads slowly.

Power Training for Older Individuals

Power is developed on a foundation of strength but also involves a time component.

Some evidence suggests that at least some training needs to be done explosively to generate maximal power.

Incorporating some power training in their programs is important for older individuals to optimize functional improvements.

Importance of Training for Older Individuals

In this section, Brad discusses the importance of training for older individuals and how it differs from younger individuals.

Power Training and Combining Different Concepts

Brad emphasizes the importance of power training and combining different concepts to optimize effects for a given goal.

He suggests that doing some lighter-load training with some heavier-load training can be beneficial if possible.

Brad explains that heavy and light are relative terms, and you need to choose a weight that is relatively light.

Optimal Repetitions and Plyometric Training

Brad suggests going a minimum of eight repetitions (8RM), but there's no research indicating an optimal effect at this point.

He mentions plyometric training as another option, but it can be dangerous for older people.

Training Till Failure

Rhonda asks about the idea of training till failure, and Brad defines it as the inability to perform another repetition with proper form.

He explains that taking every set to failure doesn't show any benefit for hypertrophy, and stopping a couple reps short of failure seems to have better effects on maximizing strength than training to failure.

Repetitions in Reserve (RIR)

In this section, Brad Schoenfeld discusses the concept of "repetitions in reserve" (RIR) and how it relates to promoting optimal adaptations during exercise.

RIR Scale

The RIR scale measures how many reps you have left before reaching failure.

An RIR of zero means you're at failure and cannot do another rep.

An RIR of one means you could have done one more rep before reaching failure.

Optimal Adaptations

One to three rep RIR is necessary to promote optimal adaptations.

Newbies can see adaptations below that range.

For general population, 1-3 rep RIR is effective for most goals.

Failure Training

Bodybuilders and high-level athletes may benefit from some failure training.

Single-joint and machine-based exercises are more appropriate for failure training than compound exercises like squats or bench press due to a lower risk of injury.

Evidence-Based Practice

In this section, Brad Schoenfeld emphasizes the importance of evidence-based practice when designing an exercise program.

Research Guidelines

Research provides general guidelines for exercise and nutrition but does not tell individuals what to do.

Individual factors such as genetics, lifestyle, stress level, sleep quality, nutritional status, and goals must be considered when developing a program based on research.

Expertise & Goals

Developing a program from research requires combining personal expertise with individual goals and abilities.

Resting Intervals Between Sets

In this section, Rhonda Patrick asks Brad Schoenfeld about resting intervals between sets during exercise.

Importance of Resting Intervals

Resting intervals become more important the more important it is to maximize gains.

Minimalist routines can still make gains with less emphasis on resting intervals.

It Depends

Brad Schoenfeld emphasizes that most applied questions about exercise will be answered with "it depends" due to the broad spectrum of individual factors involved.

Optimizing Hypertrophy

In this section, Brad discusses the relationship between volume and hypertrophy. He also provides general guidelines for optimizing hypertrophy.

Volume and Hypertrophy

Volume is a driver of hypertrophy.

There is a dose-response relationship up to a certain point.

The optimal volume is individual-specific.

To optimize hypertrophy, aim for 10 to 20 sets per muscle per week.

Minimal Effective Dose

The minimal effective dose is roughly four sets per muscle per week.

This can be achieved with two to three half-hour sessions per week.

Time-Efficient Strategies

Multi-joint exercises are more time-efficient than single-joint exercises.

Using advanced training methods such as supersets and drop sets can save time.

Pairing agonist/antagonist movements can also save time.

Time-Efficient Exercises and Strategies

In this section, Brad discusses specific exercises and strategies that can help save time during workouts.

Lighter Loads

Training with lighter loads extends the time of the workout.

Multi-Joint Exercises

Multi-joint exercises involve multiple muscle groups and stabilizer muscles.

They are much more time-efficient than single-joint exercises.

Advanced Training Methods

Supersets involve doing two different exercises back-to-back.

Paired sets involve doing agonist/antagonist movements back-to-back.

Drop sets involve reducing the amount of load after reaching failure.

Time-Efficient Strategies

Using time-efficient strategies such as circuit training can also save time.

Resting Between Sets

In this section, Brad discusses the importance of resting between sets and how it affects muscle hypertrophy. He also talks about the optimal rest periods for different types of training.

Resting Between Sets

Brad explains that resting is important because if you're training hard, you won't be able to do any more reps without rest.

Shorter inter-set rest intervals promote greater growth hormone, testosterone, and IGF-1 responses after the workout is over.

The total amount of weight lifted in a given session (volume load) seems to be a factor in muscle hypertrophy.

Having short rest periods between sets actually compromises hypertrophy and has a negative effect on it.

Growth Hormone Effects

In this section, Rhonda and Brad discuss the effects of growth hormone on collagen synthesis and preventing injury during resistance training.

Growth Hormone Effects

Growth hormone affects collagen synthesis which may help prevent injury during resistance training.

Growth hormone is secreted at night when you get deep sleep.

Designing Exercise Programs for Men and Women

In this section, Rhonda and Brad discuss whether women should train differently than men and the importance of recovery in exercise programs.

Training Differences Between Men and Women

Women should not train much differently than men.

There is some evidence that women are able to recover more quickly between sets and sessions.

Recovery is important to ensure sufficient energy and joint-related reserves for effective training in the next session.

Recovery in Exercise Programs

Recovery means taking sufficient time to come back strong for your next session.

Muscle protein synthesis response takes about 48 hours, so it's beneficial to give muscles 48-hours rest before training them again.

Having recovery time allows you to work on other things that would potentially develop your body or health to a greater extent.

Older individuals' ability to tolerate volume seems to go down, so they need lower volumes but also a higher minimum volume to maintain their mass.

Training Frequency

A study found no difference in muscle growth between doing the same routine over three days with more sets per session versus shorter sessions spread out over six days, except for biceps growth which was greater in the group that did three days versus six days.

Older individuals need less volume but also a higher minimum volume to maintain their mass.

Exercise Frequency and Recovery Strategies

In this section, Rhonda and Brad discuss how exercise frequency can vary depending on factors such as age, training experience, joint-related issues, nutritional status, sleep and stress status. They also talk about different recovery strategies that can help speed up recovery after exercise.

Exercise Frequency

Three days a week is a good default for exercise frequency.

A minimalist guideline for everyone is to do three half-hour sessions per week.

Older individuals can do a split-body routine where they work out Monday-Tuesday and Thursday-Friday with an upper/lower type routine.

Recovery Strategies

Being recreationally-active helps with recovery by optimizing the delivery of nutrients through blood flow.

Massage has been shown to potentially help recovery but it's hard to sham massages properly to determine if it's really the treatment or the placebo effect.

Foam rolling is another strategy that's hard to sham properly but may help with recovery due to its placebo effect.

Proper protein intake should be part of your lifestyle if you want to maximize your results. Protein are the building blocks of muscle and any tissues in your body.

Omega-3 fatty acids seem to have certain beneficial effects on muscle development, particularly for older people. However, there isn't great evidence longitudinal studies yet.

Cold-Water Immersion

Cold-water immersion might expedite "recovery" so that you're not going to be as sore. However, emerging evidence shows that it actually has negative effects on hypertrophy and strength measures as well.

Post-Training Cold-Water Immersion

In this section, Rhonda and Brad discuss the effects of cold-water immersion on muscle growth and recovery after training.

Effects of Cold-Water Immersion on Muscle Growth

Using cold-water immersion frequently may not be good for optimizing muscle growth.

Cold-water immersion can blunt the pro-inflammatory response and circulatory response, which restricts nutrient delivery to the muscles.

Timing is a concern when using cold-water immersion after training. It's best to space it out at long periods after training.

Benefits of Cold-Water Immersion for Brain Health

Cold-water immersion can have brain benefits such as norepinephrine release, affecting anxiety, mood, focus, and attention.

It's best to do cold-water immersion for brain health on days that you're not strength training.

Soreness and Hypertrophy

Soreness is genetically influenced. Women seem not to have as much soreness as men.

Novel stimuli generally cause soreness due to the eccentric component of exercise.

Being sore is not necessary for making gains but having some degree of soreness might indicate that you are challenging your body beyond its present state.

If you are mildly sore, it's probably positive. If you are very sore, that is a negative because it impairs your ability to train again hard.

Managing Soreness

If you're mildly sore, there's no need to worry about it per se.

If you're very sore, there are things people can do to help with the soreness without blunting hypertrophy or being bad for their health.

Eccentric and Concentric Exercise

In this section, the speaker discusses the importance of eccentric and concentric exercise and their synergistic relationship in terms of hypertrophic response. The speaker also talks about how muscles develop regionally.

Importance of Eccentric and Concentric Exercise

The intracellular signaling cascade for eccentric exercise is somewhat different than that of concentric.

Combining eccentric and concentric exercises would be beneficial to optimize gains.

Warm-water baths, active recovery, and aerobic exercises can help alleviate soreness.

Regional Muscle Development

Certain parts of muscles will develop more than others.

Eccentric exercise seems to work more in the distal portion of the muscle, whereas concentric seems to work more in the mid portion of the muscle.

Exercise Selection and Combination

In this section, the speaker talks about how exercise selection can be important for optimizing gains. They also discuss combining aerobic exercise with strength training.

Exercise Selection

Stick to the same exercises over and over if your goal is to alleviate soreness.

Factoring in different movements can be beneficial to optimizing results but may come with some soreness.

Combining Aerobic Exercise with Strength Training

Concurrent training was thought to be detrimental due to chronic interference hypothesis.

Meta-analytic data shows that there does not seem to be a blunting of anabolic effect within decent volumes of training even when performed on the same day.

Resistance Training and Cardio

In this section, Brad discusses the importance of separating resistance training and cardio workouts. He explains that doing both in the same session can compromise energy levels and performance.

Separating Workouts

Brad recommends doing resistance training in the morning and cardio in the evening.

If you have to do them in the same session, always do resistance training first because aerobic training can compromise energy levels for strength training.

The amount of each type of workout depends on individual goals and needs.

Endurance Athletes

Endurance athletes should focus on minimalist weight training with heavier loads to reduce muscle mass development while maximizing strength development.

Low-volume training with heavy loads will not substantially increase muscle mass but will help optimize endurance capacity.

Listening to Your Body

It is important to be intuitive and listen to your body when it comes to exercise.

If you feel like you need extra time off, take a day or two off.

Deload periods, when done properly, can be beneficial for serious exercisers, bodybuilders, and high-level athletes.

Stretching

In this section, Brad discusses stretching from a flexibility standpoint. He explains that gaining flexibility for the sake of stretching may not be necessary unless an individual needs more flexibility.

Flexibility

Stretching is beneficial if an individual needs more flexibility.

Gaining flexibility for the sake of stretching may not be necessary unless an individual needs more flexibility.

Flexibility Training and Resistance Training

In this section, Brad Schoenfeld discusses the relationship between flexibility training and resistance training. He explains that while some people may need to do flexibility training, resistance training itself can be an active form of flexibility training.

Flexibility Training vs Resistance Training

Studies have shown that compared to static stretching, you get similar benefits doing resistance training protocols provided that you're training through a full range of motion.

Combining both forms of exercise is even better if you want to add on your flexibility.

Long-term stretching using a stretching boot for an hour a day showed marked hypertrophy in calf muscles and muscle thickness.

Stretching itself can have an anabolic effect.

Loaded Stretching

Inter-set stretch or loaded stretch promoted somewhat greater gains in the soleus muscle but not much difference in gastrocnemius muscle.

Loaded stretching is intense and involves discomfort.

Yoga and Muscle Gain

In this section, Brad Schoenfeld talks about yoga as a form of exercise for gaining muscle. He explains that while yoga can help gain some muscle at the beginning, it does not optimize muscle growth over time.

Yoga for Muscle Gain

You certainly can gain muscle from yoga but it's not going to optimize muscle growth because most forms of yoga don't challenge the muscles sufficiently over time.

Over time, you will plateau rather quickly and maintain your gains.

Resistance Training and Blood-Flow Restriction

In this section, Rhonda and Brad discuss the benefits of resistance training and blood-flow restriction. Brad explains what blood-flow restriction is, how it works, and its potential benefits.

Resistance Training vs Yoga

Resistance training is irreplaceable.

Yoga can be considered resistance training in some cases.

Blood-Flow Restriction Training

Uses a cuff on the upper portion of the muscle being trained.

Can only be used on arms and legs.

Generally done with very light loads (20% to 30% 1RM).

Fatigue much more quickly than without the cuff.

Promotes similar muscle development to traditional resistance training.

Strength is somewhat compromised compared to heavier loads.

Benefits of Blood Flow Restriction Training

Shorter sets reduce discomfort compared to lighter-load training.

Potential increase in hypertrophic response due to hypoxia-inducible factor.

Limitations of Blood Flow Restriction Training

Only specific to extremities (arms and legs).

No evidence showing it's better than lighter-load training from a result standpoint.

Potential safety issues for people with blood-pressure issues.

Blood Flow Restriction Training

In this section, Brad Schoenfeld talks about the importance of being careful when using blood flow restriction (BFR) training and how it should be done properly.

Using BFR

BFR should be done carefully and properly.

There are blood-pressure-type cuffs used in research settings to monitor pressure. However, people can use bandana ties and a discomfort scale of 1 to 10.

People need to gauge their discomfort level well because they might say they're at seven when their arm is turning purple.

Brad Schoenfeld's Personal Routine

In this section, Brad Schoenfeld shares his personal routine for exercise and maintaining his health.

Exercise Routine

Exercise is like brushing your teeth; you have to do it.

He does resistance-training four days a week on a one-off, two-on schedule with an upper/lower split. His workouts last 45 minutes to an hour.

All sets are within one or two reps of failure, sometimes even all out failure.

He targets 12,000 steps a day for overall health.

Recovery Issues

As he has gotten older, recovery issues start to come in.

Goal-Specific and Lifestyle-Specific

At this point in his life, he is not looking to step on stage. His focus is making sure that he maintains his health.

Protein Intake

He consumes around 1.6 grams of protein per day, maybe even a little more.

Brad Schoenfeld's Books and Social Media

In this section, Brad Schoenfeld talks about his books and social media presence.

Books

He has a textbook called "The Science and Development of Muscle Hypertrophy" published by Human Kinetics that is much more technical.

Social Media Presence

He is active on Twitter and Instagram where he shares interesting studies.

His breakdown of the studies are great, so people should follow him on his social-media channels.

Interview with Brad Schoenfeld, PhD

In this section, Rhonda interviews Brad Schoenfeld, PhD about his research on muscle hypertrophy and the importance of resistance training.

Muscle Hypertrophy

Muscle hypertrophy is the increase in muscle size due to an increase in the size of individual muscle fibers.

Resistance training is a key factor in promoting muscle hypertrophy.

The amount of weight lifted and the number of repetitions performed are important factors for inducing muscle hypertrophy.

Progressive overload is necessary for continued muscle growth.

Importance of Resistance Training

Resistance training has numerous health benefits beyond just building muscle mass.

Resistance training can improve bone density, insulin sensitivity, and metabolic rate.

It can also reduce the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.

Optimal Training Strategies

The optimal training strategy for inducing muscle hypertrophy involves lifting weights that are heavy enough to cause fatigue within 8 to 12 repetitions.

Rest periods between sets should be around 60 seconds or more to allow for adequate recovery.

Varying exercises and rep ranges can help prevent plateaus in progress.