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: @BradSchoenfeld
0:00. Introduction/overview of Brad’s personal/sporting and research background
4:04. Relative lack of research in resistance training
5:05. Resistance training more bang for buck than endurance
8:39. Research findings on the optimum reps, sets, sessions etc
10:10. Load/reps/volume and whole muscle/fibre type hypertrophy
13:28. Sets to failure/ matching work etc
15:03. Strength vs hypertrophy vs power training
16:45. Speed of contraction (tempo) and hypertrophy
18:38. Mind muscle connection /internal focus of outcome
21:32. Concentric vs eccentric exercise and hypertrophy
24:50. The more you learn the less you know
25:23. Frequency: Volume and splitting workouts
28:30. Importance of doing research involving supervised training
30:23. Brad was a successful natural body builder
32:40. Short rest periods (hormonal spikes) and hypertrophy
36:18. Muscle signaling doesn’t always match outcomes
39:10. Protein synthesis vs protein breakdown
40:00. Minimal dose to observe gains for recreational lifters
44:00. Order of exercises/super sets/ splitting etc
48:52. Free weights vs machines (complementary)
51:58. Resistance training or endurance training first?
54:04. Reactive oxygen species/antioxidants and adaptations
55:45. Protein intake/timing and protein synthesis
1:00:52. Do men and women obtain enough protein in their diet?
1:02:37. Aging and protein/anabolic insensitivity
1:04:00. Energy deficit/surplus and protein synthesis
1:05:45. Range of motion/length of muscle and hypertrophy
1:10:08. Load/reps and strength
1:13:30. Reps in reserve (RIR)
1:14:55. Takeaway messages
1:17:37. Outro (9 seconds)