Brad Schoenfeld on Training For Strength Versus Hypertrophy
ฝัง
- เผยแพร่เมื่อ 20 มิ.ย. 2024
- Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: www.mikematthews.co/yt
---
How does strength training differ from hypertrophy training? How much overlap is there?
In other words, will strength training get you bigger? Likewise, will hypertrophy training make you stronger? If you want to maximize strength gains, how should your training program look?
Can you build a healthy, muscular physique with just strength training or do you also need accessory movements? And if you are training more like a powerlifter, how much volume is necessary to get stronger?
These are common questions I get about strength versus hypertrophy training, and in this podcast, I invited Dr. Brad Schoenfeld to dive into the science of training for strength compared to lifting with the goal of gaining muscle size.
He’s the perfect guest for the topic, because he was recently involved a narrative review of the science of maximizing strength.
Brad practically needs no introduction, but in case you’re not familiar with him, he’s an internationally renowned fitness expert, author, educator, lecturer, and researcher, who’s published over 200 peer-reviewed research articles on exercise and sports nutrition. He’s truly an authority on all things related to body composition, hypertrophy, fat loss, and natural bodybuilding.
In this interview, Brad and I discuss . . .
The role of rep ranges for achieving strength goals and how training with heavier and lighter loads may have additive effects
Why 1RM calculators don’t always accurately predict your true strength
The usefulness of machines compared to free weights
Compound versus isolation exercises and how to adjust your training to your specific circumstances and goals
Whether deadlifts are overrated or underrated for hypertrophy
How specificity is often overemphasized in strength training
“Strength endurance” and how it’s more practical for everyday activities than maximal strength
Set intensity and training to failure
The role of age in strength training and how your age factors into your programing
And a lot more . . .
So whether you're a seasoned lifter or just starting, tune in to learn how to optimize your training for strength and hypertrophy goals, and let me know your thoughts!
---
Timestamps:
0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
2:43 - What is the difference between getting strong and having bigger muscles?
31:07 - Save up to 30% on Legion Health Supplements this week only! buylegion.com
32:17 - What is set intensity and proximity to muscular failure?
46:12 - What are your thoughts on strength training as you get older?
51:00 - What are your thoughts on the one rep max test and how necessary are they?
54:17 - Where can people find you and your work?
---
Mentioned on the Show:
Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
Brad’s Instagram: bradschoenf...
Brad’s Twitter: / bradschoenfeld
Brad’s Textbook: Science and Development of Muscle Hypertrophy: www.amazon.com/Science-Develo...
Brad’s Book: Max Muscle Plan: www.amazon.com/M-X-Muscle-Pla...
Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: www.mikematthews.co/yt
Dr. Shoenfield is a professor at my college, I hope he's still teaching there by the time I enter my master's program. He's such a wealth of knowledge.
I like how Dr. Schoenfeld qualifies some of his mechanistic explanations as "speculative"
Love both of you! Been following you both for years.
I will only push back on one concept here. That is that a “strength” workout focusing on the big compounds save time. If one is strong, the rest periods between sets is often quite long in order to hit your numbers. I can say that my squat, deadlift, bench, accessory row workouts take at least 90 minutes deep into the training block. Where as hypertrophy blocks I can grind out 22 sets in an
hour easily in the 8-15 rep range.
Thx for the feedback! Fair point there.
I hope next episode will be discussed how to make workout routine based intensity, volume and frequency
Read his book! Covers all these
Best Brad Shoenfeld interview I’ve seen thank you
What an excellent episode! In language I can understand. 🙏
An excellent, very useful & informative discussion with one of the legends!
Glad you enjoyed!
Good pod.
Funny how Brad mentions the shifting of goals as i was just thinking about this recently. I started out just wanting to lean out and lose my beer belly but i thought that i needed to add weight lifting to my routine to get there which then shifted the goal to muscle building. :D
I always thought to get bigger muscles you had to get stronger in that muscle?
The cross-sectional area of a muscle is related to its strength. But so is neurological efficiency and other factors. So yes, you can get stronger without much size. You can also get bigger without gaining a significant amount of strength due to the build-up of fluids within the fibres. Only to a certain degree, though.
Compare power lifters to bodybuilders. On average, power lifters are smaller but stronger.
Training for strength with some hypertrophy is usually up to around 6 reps. Training for hypertrophy is 6 to 30 reps.
I think it’s a question of myofibrillar and sarcoplasmic hypertrophy. That’s the model I believe is most accurate. And Brad is lost in the numbers.