The most important things for max muscle - Brad Schoenfeld
ฝัง
- เผยแพร่เมื่อ 19 มิ.ย. 2024
- In this podcast, Brad Schoenfeld and I talk about training for maximum muscle growth for intermediate to advanced-level trainees. We covered many hot topics with a lot of practical take-home messages for lifters. Plus a sneak peek of his yet-to-be-published new research. Enjoy it!
Chapters:
00:00 Stretch-mediated hypertrophy and lengthened partials vs full ROM
06:20 Mechanisms of muscle hypertrophy: do muscle damage and metabolic stress still matter? What about the pump and soreness?
13:36 What's most important to build muscle?
17:28 The application of the super high-volume research
25:33 The minimum meal frequency for maximum gains
32:43 Alan Aragon crocodile dilemma
33:21 Final thoughts
For more free fitness tips, check out my free email course: mennohenselmans.com/subscribe/
#bodybuilding #hypertrophy #muscle #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline - วิทยาศาสตร์และเทคโนโลยี
The quality of fitness content on TH-cam in 2024 is ludicrous
It really is insane!!
Its like all of us even regular lifters are getting so much knowledge about everything basically...
What is the problem
What’s being described is mechanistic duplicity
Which is what is required to achieve advancing levels of I
Muscle memory
There multiple fields of science taking place simultaneously
Which is why the uncertainty and in conclusivity across the board
Biomechanical
Is unlike
Bio chemical
Is unlike
Nutrient delivery
Is unlike
The five categories of strength
and force generation
It’s the wrong question for the answer that is muscle functionality as it relates to workload willpower and FatLoss
Most people will stay theorists though and never put in the actual work.
0:20: 💪 Importance of lengthened partials in hypertrophy training and the minimalistic approach to their implementation.
4:46: 💪 Debunking the theory of muscle lengthening through sarcomerogenesis and highlighting the importance of muscle thickness in hypertrophy.
8:33: ⏳ Uncertainty surrounds the time-tension integral in maximizing hypertrophy and understanding other mechanisms.
13:50: 💪 Essential factors for muscle growth: consistency in training, proximity to failure, and training intensity.
17:38: 💪 Optimal muscle growth achieved with moderate weekly sets across major muscle groups.
22:11: ⚙ Optimizing muscle growth through high frequency and volume distribution for better stimulus and fatigue management.
26:40: 💪 Optimal protein intake spacing for muscle hypertrophy discussed in a study by Jorn and Alan Aragon.
31:09: 💪 Factors impacting muscle growth include meal frequency, study design, and real-world application.
35:55: 💪 Effect of different deload strategies on muscle re-sensitization and strength gains.
Recap by Tammy AI
Schoenfeld is a legend.
Miracles talk is cheap new song out now ❤big up this channel
"The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts." - Bertrand Russell
Excellent interview/discussion!!
Always amazing to see how experts talking about a topic they’re specialized in, are actually very nuanced and humble compared to « instagram experts. » thank you for this 🙏🏻
Yeah, there's almost no definitive answers given here, which is how it should be. Exercise science is in its infancy when compared to other sciences. We really don't know as much as many people like to pretend.
Most people involved in research caveat evidence with the balance of bias and limitations. With the best will intention, nothing is conclusive, always needs higher standard and more homogeneous rtc's. Basically we don't know for sure but it 'may' be the case that...
Exactly! The ones that know more, act like they don’t know it all because they have 100% certain they don’t.
Muh nuance. Muh science.
Schoenfeld is such a legend. Would love it if you could get him back on, Menno. He's kinda tough to find online 😆
Brad isn’t just modest, he is correct. So much of science based exercise is speculation and very often what we think is very promising does not work out a few years later. Don’t change everything based on one study and always ask questions.
Very interesting to get an update from someone really science based, who doesn't need to flash the Dr in front of his name to elicit a hypertrophic response.
Very refreshing indeed
are you imply a certain Canis lupus?
Everyone on TH-cam is a ‘doctor’. As if being a doctor made you somehow infallible?
@@DavidKolbSantosh That soon to be a doctor line was so cringe. Now it's him ending the video with 'peace'.
Thank you for having subtitles. Very useful for me.
what i do, Full Range of motion until i cant properly full ROM, followed by lenghtened partials until cant properly lengthen partial and if its my last set, add a drop set full rom.
i do the same but only on the last 1 to 2 sets of "x" exercise (depending on the muscle group isolation i guess 2 sets perfomed this way, compound 1 set), it gives you a big pump also.
Exactly! I do that with Full ROM Shoulder Side Lateral Raises (Or "Lu Raises") until I can't do another full rep, then immediately do a matching set of traditional side lateral raises with the same weight. So 10 reps Full Rom Lateral Raises then 10 reps of regular side lateral raises. That one isn't exactly dropping from Full Rom to lengthened, but I do full ROM DB shoulder presses for 6 to 8 reps until I can't do anymore and then just do partial raises from a very deep stretch at the bottom of the movement and move it up to where my elbow forms a 90 degree angle and then back down for like 5-6 more reps.
@@NickolaiFury glad to know I’m not the only one. I try to muscle mind failure. I’m seeing results. Small but as a natty it’s about time and consistency
@@NattyMuscleDude you should try with single leg curl. Your Hams will get a huge pump🙌🏼
@@javig9346 will do sunday!
One of the most informative I've watched this year regarding muscle building. Great collaboration.
I'm nerding out!! This is sooo much more useful than just saying "You should do this because a couple of studies tell you to." More Dr. Schoenfeld please!!
Why? For 20 years he's been saying "we really don't know."
@@Jimmy29liI came away saying that after seeing him train to failure
Very Informative interview. Thank you Mr Henselmans.
Amazing interview Menno! Great job, keep it going 💪🏻
Absolutely loved the video! It’s an honor to be able to listen to this amazing podcast. I really appreciate Dr. Brad Schoenfeld for sharing his valuable wisdom and insights with us! He’s truly an icon! His influence on the entire fitness community is incredible. Thank you so much for all the phenomenal work! 🙌
Very interesting findings mentioned at the end regarding deloads.
Wow, what an amazing content. The max muscle growth experts!
Thanks for bringing us this video. The scientific chat is awesome 💪
Was a fun discussion to listen too!
great interview. thank you
Brad Schoenfeld is a bloody legend
Thank you Brad and Menno for this super informative interview! Brad's scientific honesty, integrity, and skepticism are refreshing and even more valuable in a world dominated by sensational headlines, and popular, yet unevidenced, claims. More like this please Menno!
Going to dig through this channel more. Wow. Because I’ve been kind of doing this myself and I’ve noticed some of these things on my own and hear you guys talking about them.
What I’m looking into now is what I’m calling the “black hole” effect of prolonged heavy bulking on peds where weight keeps stalling after being steady for the first 8-10 weeks. Then requires insane levels of calories to continue gaining weight, which keeps stalling quicker and quicker after each increment higher. Currently stalled on 6700 calorie high days with a weekly average of 6300. I was gaining 2lb per week the first 8 on 4900.
WOW! What a great interview!
Literally a masterclass on hypertrophy 🔥
Two of the most respected voices in the industry!
Dr. Brad the mad scientist!!! 💪
It is a useful video, indeed, many thanks for uploading. I like the in-depth analysis. Interesting 3:01 what are the studies on leg extension...
Excellent body of information from Brad, as usual!
I’ve been trying different versions over the last two years. Once I figured out exhausting my elastic limits in that muscle group only then did I start seeing the difference in strength and size.
That was great; high quality
Sick interview.
More of Schoenfeld. A++ love it.
Thank you fellas for affirming that all we really know (from the science) is that more weight and more reps each session creates more muscle and more strength.
Perfect timing, just got to the gym!
I've always liked Brad.
‘Dominate’. Indeed he does.
The legend himself
More Dr Schoenfeld please! What a great interview Menno. Thank you sir!
Menno, during an RDL/SLDL, if your only goal is maximal hamstring and glute hypertrophy, would you recommend keeping the barbell close to your shins or letting it drift forward with your arms on the way down?
Everywhere I can find says the ideal technique is to keep the barbell close to the legs/shins, but that seems like it would be optimized for strength and maximizing the amount of weight lifted but suboptimal for maximizing tension in the hamstrings/glutes with any given weight since letting the arms drift forward would increase the moment arm and allow you to use lighter weight while maintaining the same tension on the target muscles as heavier weight close to the body.
Basically, it seems to me that reducing the weight and letting the bar drift forward creates similar lever arm and forces to a Goodmorning and a better stimulus-to-fatigue ratio, but nobody talks about doing it this way. Am I missing something here?
Would love some clarity and explanation for your reasoning on the subject!
The complexity of how our body works is incredible. I'm kind of sorry I gave up on science. One of the reasons was seeing how bunch of research in molecular biology focuses on just a couple of markers and suspect proteins for things that are controlled and intertwined with dozens of pathways, receptors, etc. It just seemed an impossible task to understand complexities without creating some AI supercomputer model where you can feed all research data from the filed and ask it what would happen if you change some parameters check it and repeat. I think that is the future. But it sure seems we are getting lost in all the expanding knowledge we have. Maybe it's just me.
God, I could listen to this all day
Brad is the man
Amazing.
Why did we spend too much cash on graduate school... we have this. Thanks Menno and Dr.
Because you gotta fund the business of education lol
Hello Menno, I could not found any info about concurrent training protein intake requirements. Anyone that could direct me?
Yeah for me as long as I’m really pushing myself I’ll grow. Doesn’t matter the method I’ve tried them all.
What a time to be alive
I just wish there were more studies using intermediate and advanced lifters. It’s so hard to get a gauge when using untrained or beginning lifters.
Damn, the deload thing caught me off guard since its preached about so much by top people in the field.
Pure gold
I understood everything he said, perfectly
I always assumed that the lenthened part of the movement worked better for hypertrophy, because not every fiber is exactly the same length. Well, obviously, they're not. So at the fully stretched position, more of the fibers are under tension, and I guess micro tears are more likely in more fibers. And then there's the shape of the muscle to consider. It's narrower at the ends than the middle. So fibers that run through the center, have a much straighter pull than those on the surface, which get the pulling force redirected around the belly of the muscle more, taking some of the tension off as the belly expands.. At full length, more of the fibers are pulling in a direction more in line with the resistance. And maybe because of that, more fibers are recruited in that position, and then as the belly of the muscle expands, those fibers on the outside, whose pull can be 45 degrees or more out of line with the resistance, as they curve around the belly of the muscle, might be recruited less, simply because they have less to contribute, and, because they curve around the widest part of the muscle, fully activating them, would squeeze the muscle and restrict blood flow to those fibers in the center, which are the ones best able to exert force.
Soreness ie DOMS is definitely the result of lymphatic vessels being stretched with, well lymphatic fluid after the immune system has come in to initiate repair and remodeling. There might also be sensations of microtrauma, but DOMS is greater in muscles that have more lymphatic vessels, and on the time scale of lymphatic drainage and reduced by improved lymphatic drainage. So soreness shows that a muscle has been exposed to an immunological response, but form one muscle group to another it's indications are relative. Soreness gets less with training experience because the pain receptors around lymphatic vessels are desensitized.
I've been toying with on pulldowns doing a normal set, 1 second concentric, 2 second eccentric. On my last rep I hold in the fully lengthened position for 30 seconds. It will be interesting to see what happens
Your grip strength increases 😂 good luck!
If i don't train at all during a deload weak, I come in the next week feeling quite a bit weaker initially. It's interesting how fast certain adaptations vanish
"Google me." What a fookin' LEGEND
Do harder workouts lead to higher muscle protein synthesis when combined with adequate amount of protein?
I appologise in advance for my lack of intellectual language to communicate what im saying.
Hey Menno, im not sure if you will see this comment but i was curious if there has ever been research done about training in isolation in one area at a time (upper body, lower body, arms, legs,) in comparison to training a 2 areas in the same session that are farther apart. What im curious about is the pump and wether or not its more beneficial to focus on one target area in a session; like say if you do upper body and lower body in the same session you would not have maximum pump to one area as the body needs to provide blood flow everywhere thats being worked.
I guess this could also be looked at with the training front upper body and back upper body in one session opposed to training those in seperate sessions; this is more localized so i would expect this not to be a huge difference compared to upper body and legs in the same session.
Again the question is strictly focused on the pump and wether or not this is more beneficial for hypertrophy stimulus.
wow 2 legends.
Full range of motion has worked just fine. Stretching eccentrics stimulates, yet that one component of the rep.
I started with a 3 man team,as the smallest in the gym, we started at the smallest weight going up in weight with each set working till failure, after 6 months no one wants to greet us in the Gym because we are growing too fast compared to people gyming for years.I must note there is nights i couldnot sleap because of mussel pain.
Would training close to failure each session make keeping track of progressive overload obsolete?
look at those two! they are HUGE! i cant wait to be as HUGE as they are!! 15 inch arms here i come!!!
My crystal ball says: The shortened portion of a muscle contraction has most value at honing the mind-muscle connection which is where most of the benefits of shortened contractions come from. Take that into account when picking subjects for studying it. The person without much mind-muscle connection will achieve more hypertrophy from the shortened range or full range than the person super dialed in at feeling and contracting the specific muscle being compared. So basically, the more experienced the lifter, the less important shortened contractions become.
What jazz standard you working on back there?
Woohoo Dr Brad 🎉🎉🎉
Around the 19 minute mark, he says 105 total sets per week is “modest“. Sometimes I manage to go to the gym six times a week. I always do at least six different exercises for three sets each. So that’s 108 sets per week. I do more than six exercises some days so I’m sure I’m getting more than 108 sets per week. But damn I feel like I’m getting called out. And I’m already spending like an hour in the weight room most of those days.
@WolfCoaching
🤣
he wont be pleased
I had three extra carbs today, just to understand this one 😂 great video
End of last set of exercise for certain ones
Man .. The way Menno sits in a chair is the definition of BDE. First noticed this in one of the Dr. Mike & Menno collab videos. Needs to be in a super hero movie.
We're thrilled to hear you opine on his size
the fuck are you on about lol? he's sitting on a chair normally.
I almost thought it was “between two ferns” on first glance, loveley room 😂
Interesting theories and worth knowing. I’m practical: just pick a couple of professional bodybuilders and mimic their training.
So many other factors, but a good stretch is great, yet partials at heavy loads may be wise.
WHICH TRAINING METHOD WILL DELIVER MAXIMUM MUSCLE GAIN
Here I have a perfect example: which would be reaping the most gains out of these 4 situations for which total workout volume is equal troughout??
Excercise example is bicep dumbell curl and the format is sets x reps x weight = total workout volume.
ALSO hypotheticaly 10kg is our 12 rep max
10 x 10 x 5kg = 500kg total volume .
or 5 x 10 x 10kg = 500kg total volume.
or 10 x 5 x 10kg = 500kg total volume.
or 10 x 4 x 12.5kg = 500kg total volume.
or 4 x 10 x 12.5kg = 500kg total volume.
Which would be most optimal for MAXIMUM MUSCLE GROWTH?
Lengthened partials r goated 🐐 can't change my mind
thats the problem with changing the mind, can happen every day
@@flow1188 no
@@cantbetouched1961 sure , you said it by your self, LTP changed your mind once. .... owned sorry
A dummy like me could use a little pop up for some of the terms’ definitions.
Father and son of hypertrophy science
🔥🔥🔥
Are the activator and finisher exercises a myth?
Yes because because aslong as you do an exercise properly the muscles will activate because muscles respond to joint actions and if you need to do “finishers” you’re probably not doing your primary exercise/exercises with enough intensity thus creating a bunch of junk volume
Menno’s demeanour at the start of the interview reminds me of a Borat skit 😂
💪💪💪
The top answer is mindset. Nothing better for gains than a top tier "I am more than human" attitude! That is if you are of course physically healthy.
facts
Tons of evidence that partials lead to fewer injuries and are easier to stick with.
Thank you for spreading knowledge and benefit, but if you would be so kind as to make the conversation simpler so that it is easy to understand and benefit the general public, because I found it difficult to understand your guest’s dialogue. Unless your dialogue is directed to professionals or specialists in the field, this makes sense
This is definitely a high level conversation that most people won't be able to follow. I'm a nurse, and I've been lifting for years and constantly educating myself on lifting and a bit of this was over my head.
Go to his site and educate yourself, why should he have to dumb it down for you?This video may not be for you. Check out RP Strength, they have great Playlists that can bring you up to speed. You will be glad you did. Mike at RP is a former student of Brad's and a college professor .
Or You Could Just Look Up Terms You Didn't Understand And Don't Ask A Scientist To Dumb Themselves Down For One Person In A Room Of 20k 🤷🏽♀️
@@StarfireReborn Simplifying vocabulary is evidence of the individual’s experience, and whenever he is able to convey information, this reaches the desired goal of spreading knowledge and simplifying it, whoever the recipient is.
Thanks starfirereborn
That 105 set total is important
we need Lyle to reacdt to this kind of videos :D
12:57 12:58 100%
How come nobody talks about regional hypertrophy? The shortened position stimulates the proximal part of the muscle more.
evidence?
@@Pain53924 www.ncbi.nlm.nih.gov/pmc/articles/PMC10407320/
This is a study that shows regional hypertrophy for example.
Proof?
Data?
Literature?
13:23
Jfc Menno looks like a giant next to brad
Great content. But “bigger bodybuilders” weighing 90kg?… most of the best guys weigh between 120-145kg in the off season.
If "fixing your hormones" isn't the #1 thing I'm going to be disappointed.
Hi I'm scott I use your n Dr Mike or Marlon.... Asartim would call him check it out martin Rios?n Dr wolf. I used heavy partials my match rep set? Style then rps full rom.. ty gentle men
I think I would really benefit from a version of this video that was aimed at complete idiots 😂. Love seeing Brad Schoenfeld on TH-cam, still have his Max Muscle Plan book on my shelf
Dr mike has led Mr down this path and makes the last 25 years of training feel like a waste. 2024 kids your shit is going to be so dialed in you won't need to kill yourselves on gear or bs.
Inherited fast-twitch muscle fibers (dominant) are ONE of the MOST important factors in building and maintaining well-developed and well-defined muscle mass!!! :)
❤️💪🙏☦️ GOD GIVES US STRENGTH ☦️🙏🕊️🏋️♂️
no evidence of god
Crocodiles 🤣
PIANO?
Brad plays it and quite well!
@@menno.henselmans cool cool
Thanks for the explanation.
Bless you for your content