#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: @BradSchoenfeld0:00. Introduction/overview of Brad’s personal/sporting and research background4:04. Relative lack of research in resistance training5:05. Resistance training more bang for buck than endurance8:39. Research findings on the optimum reps, sets, sessions etc10:10. Load/reps/volume and whole muscle/fibre type hypertrophy13:28. Sets to failure/ matching work etc15:03. Strength vs hypertrophy vs power training16:45. Speed of contraction (tempo) and hypertrophy18:38. Mind muscle connection /internal focus of outcome21:32. Concentric vs eccentric exercise and hypertrophy24:50. The more you learn the less you know25:23. Frequency: Volume and splitting workouts28:30. Importance of doing research involving supervised training30:23. Brad was a successful natural body builder32:40. Short rest periods (hormonal spikes) and hypertrophy36:18. Muscle signaling doesn’t always match outcomes39:10. Protein synthesis vs protein breakdown40:00. Minimal dose to observe gains for recreational lifters44:00. Order of exercises/super sets/ splitting etc48:52. Free weights vs machines (complementary)51:58. Resistance training or endurance training first?54:04. Reactive oxygen species/antioxidants and adaptations55:45. Protein intake/timing and protein synthesis1:00:52. Do men and women obtain enough protein in their diet?1:02:37. Aging and protein/anabolic insensitivity1:04:00. Energy deficit/surplus and protein synthesis1:05:45. Range of motion/length of muscle and hypertrophy1:10:08. Load/reps and strength1:13:30. Reps in reserve (RIR)1:14:55. Takeaway messages1:17:37. 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 (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: [email protected] to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice