How to Maximise Muscle Growth (ft. Dr. Brad Schoenfeld)
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- เผยแพร่เมื่อ 9 ก.ย. 2024
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In this video, Dr. Milo Wolf sits down with @bradschoenfeldphd to discuss all things hypertrophy.
References:
1. pubmed.ncbi.nl...
2. pubmed.ncbi.nl...
3. pubmed.ncbi.nl...
4. journals.physi...
5. www.ncbi.nlm.n...
6. sportrxiv.org/...
7. sportrxiv.org/...
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#hypertrophy #scienceexplained #musclebuilding
"How to Maximise Muscle Growth (ft. Dr. Brad Schoenfeld)"
Music from Uppbeat.
Business Enquiries: milo@wolfcoaching.com
I never understand why people freak out on Brad. He's always communicated his studies not as absolutes, but as examples of various ways to stimulate muscle growth with volume being a proven method that works, but not the only method that works. I think most of the attacks are driven by jealousy due to his reputation and position in the fitness science community.
Volume has not been a proven method that works for muscle growth. That science has already been disproven. Get with the program kid. High volume training is simply ineffective.
No one is jealous of this guy lol. Speak for yourself. He looks ill.
@@contentkeeper8769 It has been more than proven and was known about back in very early days as one of the methods for progressive overload. TH-cam may make it seem like most of this stuff wasn't already known, but it was and used a long time ago. Volume and intensity have been methods for growing bigger and stronger for years. Increase weight or increase volume to stimulate muscle growth is not new science. Not even sure why it is in question at this point by anyone.
@@contentkeeper8769Where are you getting this information from mate?
@@contentkeeper8769 I'm not keeping up with science, what studies disproved that?
Two smarty pants talking for half an hour is exactly what I needed
Haha yes
I'm finishing up a little personal experiment. I went from routine chest training (BP & IP twice weekly, always RIR 0-1) to doing pec deck only, 3x weekly, always with lengthened partials with slow eccentric and full pause in the stretched position, RIR 2 on all sets. Figured I would see how this worked for me. My results after 5 weeks of this: I don't even feel close to needing a deload (feel way less systemic fatigue). My chest has grown at least twice as much as my last two mesos combined. My fiancée has mentioned a couple times that I'm looking bigger. And my working weight has increased by over 15% in 5 weeks. Just tested my bench press after not benching in 5 weeks, and I hadn't lost any reps.
What’s the volume now versus then
El modelo de las 5 repes
This could be a result of more volume and not necessarily the exercise/all the changes you made. Could you provide more details on volume?
Visually noticeable results after 5 weeks? Are you novice, on drugs or both?
bs
Perhaps the best interview of Dr. Schoenfeld on youtube. Concise and covered so much ground
I love that you always put up the research in every video when appropriate. You’re the man Dr. Wolf 🐺🙏🏽
I really appreciate acknowledging the relative strength of the evidence for different conclusions.
"The Stretch of the Rec Fem" - Milo's quest to infinity
This is a god tier starter-pack video for all things hypertrophy, greatly appreciate the good work wolf
This is peak TH-cam. Loads of evidence backed information delivered in the most efficient amount of time.
He’s such a gentleman
Upper Lower split with one compound exercise followed by 5 rest pause , DC, training works for me. Am the oldest OG under the barbell at local YMCA. 🏊🏋🏻♂️🦊
Really excited about the study of LP vs Full ROM on experienced lifters as that together with the "where the particular muscle has leverage" are both the 2 main counterpoints of people who currently oppose most of the stretch mediated hypertrophy being something that affects most or all muscles. Do we know any possible time frame of the release of said study?
Resumo:
10-20 séries por semana cada grupo. 2 a 3 min descanso entre séries. 5 a 30 reps, desde q vá até a falha. Amplitude total. 1-4s concêntrica, 2-4s excêntrica. Supinos e puxadas equivalem 75% de uma série para tríceps e bíceps respectivamente.
Pra mim funciona muito bem assim: 12 séries por semana cada grupo, máx 3 min descanso entre séries, séries de 5-10 reps, amplitude total sem ponto de descanso, concêntrica 1s, excêntrica 2s.
Good nuanced discussion showing research data and also personal opinion and preferences. Not exactly the dogmatic unified agenda that some would try to portray among fitness researchers.
3:25 thank you for asking this to the leading expert! It’s something you answered a bit weeks ago but it’s always good to hear different expert opinions!
GodDamn! how many times are you guys gonna ask this poor man the same question over and over
Its a feature of the fitness industry, there is so much wiggle room that you can recycle the same topics with very few adjustments
So I have everything in one place
I like Wolf but he's basically doing a repeat of all of the content we've seen from every other scienced based fitness channel over the last five years. I'm no scientist but I feel confident that I could be making this exact same content now, I think many people who've paid any attention to fitness TH-cam could.
@@freshwildflowers nah people always get stuff wrong
@@freshwildflowers, i would say, that topics are the same, but info different.
And sometimes when stuff just works... you can expect everyone kinda saying it again and again.
Best informative video I've seen in a long time.
Brad has that much aura that he didn't even provide he's social media.
Zero fat in this conversation!
The Legend is here.
Great job keep it up ,thanks for everything.
Great vid
awesome video, now please one for maximizing strength gainz
Excellent video! 🙌
everyon is guest by brad now. The Lord Vampire invites to his council
great video
Getting a little touchy with the lengthened vs rom subject
thats Milos weak point
@@flow1188 it amazes me how much knowledge I have gained over the years watching Layne Norton, Eric Helms, Greg Knuckles, Eric Trexler and Wolf. There’s a lot of gym rats missing out.
Brad the Goat!
Great video !
They just made every bodybuilding video on TH-cam greatly diminished in 28 minutes. Great video!
no study shows multiple sets being more effecirive than 1 heavy set to failure
I do things a bit diferent ....like 25-30 sets for big groups legs and back , and 25 sets for shoulders and chest , and arms 14-18 sets ....but i dont train a group every week ,i train a group once at 9 or 10 days , one day work , next day off , one day work , next day off....and and its work 100 % for me .....but problem is that 90 % of people dont train hard enough , they do for ex 16 sets for chest , but they actulay do 10 sets in total ....after a chest workout , if your chest is not fatigue and you feel you can do 6 more sets , thats mean you dont train as hard as you can
more is NOT better. it's not an endurance contest
Great vid, one of the most informative on the topic. Oof 13:14, I was hoping to see this one after watching Mike's vid 😛. Even corrected him oh my goodness. My lengthened partial king advocate, fight the good fight and spread the word
Brad needs to start a channel for that TH-cam money
25:46 on a low volume day for legs. I. Like. Super set. Leg extensions and then. A leg curl. Type work
What are the thoughts using exercises with a strength curve being hardest at shortened muscle? Do they have a place to add volume without causing much muscle damage?
when it came to lengthen partials vs full rom, there was a lot of time under tension 😢
Thought it said bread for a second
I think I gained 10 IQ points just listening to this podcast
Legendary 🤘🤘🤘
But what if your whole body is lagging which part do you start with?
Train em all equally. Do at last one exercise for quads, calves, hammies, abs, bicep, tricep, lats, traps, side delts and chest.
@@rememberme3762 why calves? th-cam.com/users/shorts7kuGvknrEq0
Cómo puede ser que en 30 minutos sobre una entrevista que se titula " Cómo maximizar el crecimiento muscular" no haya una sola frase sobre la sobrecarga progresiva??????????????????????????????????????
16:10 could you even call it lengthened partials when the ROM is 100-65deg? I mean, there's not much stretch and the muscle isn't lengthening as much there
I have hard time imagining +4 sets of squats that are at 1-3 RM in a single session. Please Brad don't make me do 10.
Leg extensions and leg press
Just do 5reps+ more bigger wuads
Milo, how would muscle growth differ between doing 6-8 weekly sets to failure vs. 12-14 sets with RIR 1-3? Would the difference be over 5% in a few months?
If the lower volume higher intensity group builds much less muscle, could they make up for it by doing like 3 lengthen partials at the end of each failure set? Have any studies looked at this? Are there any studies looking at this?
Indont like doing anything to failure untill at least I got my set , sets down , just so indont over do it ..and therefore not getting a proper will work out in at least when it comes to fatigue getting the most out of my work out. And then mostly indongailure as an experiment to see hownfarvi can push it post scheduled sets. Good to know i may be on to something 😅
I take a look at the literature, you take a look at Dorian Yates. And in this video “failure” refers to concentric failure, which I would classify as low intensity compared to eccentric failure.
Workout like yates and end up looking like him with no muscle and major injuries
I guess Milo’s visiting NY
Hi Dr Milo, could we please get a video on the reverse grip press (flat/incline) versus the normal overhand grip incline press for upper chest hypertrophy? Thank you!
Incline works shoulder more u only have 8% muscle fibers by your collarbone don't waste your time on it no matter what the bodybuilding world says
@@trapps75any studies on this
That. be good video to see
This guy? This guy is the “hypertrophy expert? He looks sickly.
@@contentkeeper8769 no u
He is old.
Nothing wrong with that
If some does 8 sets in one session will they build the same amount of muscle as someone doing 4 sets spread across two sessions?
He’s done videos on the topic and as long as volume is equated it’s the same. The issue is the more sets in one session the harder it is to push hard enough.
✝️💪
Two pencil necks talk about training for 30 minutes when they could be Zercher squatting whilst neck curling with a harness
The important point with doing both shortened and lengthened partials being better for strength but not hypertrophy is that in the long run, doing something that is better for strength will also lead to better hypertrophy since you will also do the exercise in the more hypertrophic part of the movement with more weight which leads to better stimulus.
So only doing lengthened partials could in the long run mean less total strength stimulated and hence less load even in the lengthened part of the movement which means less stimulus for growth in the long run.
Same thing with low rep vs high rep. Doing some low rep low rep training, say 3-5 reps, from time to time, stimulates strength more which you may reap benefits from in all the rep ranges in the long run!
This is brain food 😋
🏆✅️
Insane level of pdf-file physiognomy on display here
"expert" you never seen him go to muscle failure hahaha
Forst
You win this one, Mr. Rots
@@WolfCoaching " dr " ... Nice try feds. As if you weren't in a meet with real medical doctors before you commented in the video while having a fake rap name username.
why cant you speak in english ?
They are! Perhaps you need some more listening practice.
@@阳明子 see this is the problem when smart people try to communicate, Speak in a language which is simple enough or don't say a word. whats common in a cave man and a genius. ? they both arrive at a simple conclusion which is common sense. intermediaries like you will never get it !
@@user-rd5og1pg1n I thought you were poking fun at Dr. Wolf's accent. I understand what you mean now, my apologies.
@@阳明子 i can understand i might have came across as making fun, but my frustration is mostly because of using too many words, perhaps Dr. Brad Schoenfeld can really take one step back and realize most gym goers are average joes in white and blue collar workforce and understand the language which is Practical, Concise and straightforward
@user-rd5og1pg1n
Nothing he said is particularly difficult to understand.
I'm really sorry, but sets per what?? Like week, month, training session?
aaah... per week :D
It's per week
Week
@@TheHybrid350 thanks 😅 I hadn't made it that far into the video and a was bit irritated.
And per muscle group ? I don’t get it either
most boring dude
But sexy as hell.