Learn how to build muscle from the world’s most renowned researcher on muscle growth, Professor Brad Schoenfeld. In this absolute masterclass, Dr. Schoenfeld lays out the non-negotiables for muscle growth, what matters most, what matters least, and how to practically implement these recommendations. If you care about building muscle, you do not want to miss this episode.
Questions for Brad Schoenfeld and Studies Cited
You are one of the most published researchers in muscle hypertrophy. What led you here?
Based on your current understanding, what is the most important factor that causes hypertrophy?
Can you explain what mechanical tension is? Why is it important?
If mechanical tension is most important, why not just do all 1 RM? Or heavy eccentrics?
Does muscle damage matter?
- High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adults
- COX Inhibitor Influence on Skeletal Muscle Fiber Size and Metabolic Adaptations to Resistance Exercise in Older Adults
Metabolic stress?
- Beyond Mechanical Tension: A Review of Resistance Exercise-Induced Lactate Responses & Muscle Hypertrophy
- Blood flow restriction increases metabolic stress but decreases muscle activation during high-load resistance exercise
Volume?
- Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
- Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men
- Exercise dosing to retain resistance training adaptations in young and older adults
Why is the research on volume so seemingly contradictory?
Frequency?
- How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency
- Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis
- Norgwegian Frequency Project
Hyperplasia?
- Fusion of myofibre branches is a physiological feature of healthy human skeletal muscle regeneration
How important is range of motion?
- Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis
- Effects of range of motion on muscle development during resistance training interventions: A systematic review
- Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths
- Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl
- Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals
Are there any intensity techniques or tricks that produce more hypertrophy?
- Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA
- Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy
- Front-Loading Fatigue: Does the pre-exhaustion method influence resistance training-induced muscular adaptations?
How much does rep cadence matter?
What is a belief you once held that you changed your mind on based on evidence?
- Resistance exercise load does not determine training-mediated hypertrophic gains in young men
- Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men
- Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
- Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
