December 17, 2022

#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.

2 hours 4 minutes

Found My Fitness - Rhonda Patrick

Podcast Notes Key Takeaways

“If I were to pick one activity that’s indispensable, it would be resistance training.” – Dr. Brad Schoenfeld
Aerobic exercise will improve the cardiovascular system but will do little to improve strength, muscle development, bone density, and muscle hypertrophy
Resistance training is an important supplement for reducing calories to lose weight – if you do not lift weights, you will lose muscle as you lose body fat
Adequate protein intake is essential for muscle synthesis and maintenance

Shoot for 1.6-1.8g/kg body weight if resistance training and a minimum 0.8g/kg body weight if sedentary

Combine different concepts and types of training: resistance training, power, cardio, plyometrics

When considering rest periods between sets, the ability to perform volume load is more important than optimizing hormones through rest length

It’s beneficial to give a muscle 48 hours to recover before training again – training sooner won’t blunt hypertrophy because some muscles may not respond well to high training frequency

You can lift lighter loads at higher volumes and still experience gains in muscle but intensity matters! The last few reps need to feel hard

Dosing resistance training:

To maximize hypertrophy: 10-20 sets per muscle, per week
Minimum effective dose to gain muscle: 4 sets per muscle, per week

The most important thing is to be in tune with your body – if you need a day off, take it

Read the full notes @ podcastnotes.org

Dr. Brad Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer.

In this episode, we discuss:

05:26 - Why should we lift weights?
06:56 - Why building bone matters
11:33 - How to lift in old age
13:45 - Why to lift while young (especially women)
16:21 - Should children lift weights?
17:05 - Does lifting stunt growth?
19:48 - How to change body composition
27:22 - Protein requirements
29:19 - How to calculate protein needs
36:54 - Protein per meal - what's the right amount?
38:18 - Does time-restricted eating undermine hypertrophy?
43:19 - Anabolic window: myths vs. reality
46:15 - Total daily protein intake
54:49 - Why aging affects muscle power (loss of type II fibers)
57:52 - Power training vs. strength
59:20 - Benefits of explosive power training (fall prevention)
01:03:18 - How to power train with plyometrics
01:03:58 - Training to failure (is it important?)
01:09:59 - Rest in between sets (is it needed?)
01:11:12 - Number of sets per week
01:22:31 - Tips for recovery
01:33:41 - Should you get sore from exercise?
01:36:47 - What can you do for soreness? (without blunting hypertrophy)
01:40:16 - Does aerobic exercise undermine resistance training?
01:44:46 - Resistance training for endurance athletes
01:46:33 - Can stretching increase muscle growth?
01:51:06 - Is yoga a type of resistance training?
01:53:37 - Blood-flow restriction training
01:58:37 - What is Brad's routine?

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Show notes are available by clicking here

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