Timestamps: 00:56 Brad elaborates on his quote “A majority of maximizing muscle growth - perhaps as much as 70% - is obtained from simply training hard and eating right. The other ~30% is what separates good physiques from great ones” 02:52 Brad explains what "Hard work" means in his understanding 06:51 Brad shares his thoughts on whether to go to failure or not 11:45 Furthermore Brad talks about his opinion on overreaching 16:18 Brad's take on the adequate approach of a gaining phase 23:16 Brad shares his thoughts on bodyfat % 27:16 Brad talks about common misconceptions 30:34 Brad's approach to exercise & programme variation 36:07 Brad's opinion on deadlifts for hypertrophy 38:08 Brad speaks about less useful exercises for bodybuilding 41:12 Brad shares insight into his progression style 45:41 Brad's take on the hypertrophy pathways
When a person as accomplished as Brad says "I don't know. Haven't utilized that technique enough to say one way or the other." You know you have a true person of science.
When someone has a straight answer for everything, that's when the red flags go up. I really feel like someone who isn't afraid to say, "I don't know, we need further research,' is more likely to be the objective individual who leaves their ego at the door
Imo a podcast is only as good as the interviewer allows it to be. We know Dr Schoenfeld is very knowledgeable but Steve guides the interview so well; this maximises the utility of the podcast. Huge thanks to Steve.
So basicly you gotta "catch" the guide lines and experiment with your own style. I always train to failure, eac every set and i noticed that after 2months i go into OVER training. Becoz im not yet experienced with my own body. I do upper /lower split wich seems that works for me but i gotta balance the intensity a bit. After i listen to Brad i realized that i gotta dosage my failure reps and avoid the over training. Good stuff my friend!
You're doing a superb job with your podcast man. I give credit too seldom, when in fact you probably can't do it enough. One minor thing I like is the fact you introduce your guests. All too often I see the host asking the guest to introduce themselves, but atleast to me its usually quite booring and the answers are in general very simplistic.
Hey Steve, I’ve seen meadows do a “failure set” as his third or forth set of each exercise (single or multiple). Do you think this approach is a good idea or do you reserve your failure to just the iso movements such as bicep curls or triceps? I know it’s good to change things up, but I was curious what has been working for you, since we are both cutting pretty hard at this time. Thank you. I’m referring to training on a cut more so if you don’t mind.
I still feel a little unclear about what the weekly rate of gain on the scale should be for various levels of trained individuals. How is that targeted? I'm not sure how to target 1lb of muscle gain per month, but I know I can target 1lb of weight gain per week, for example. What percentage of weight gain is muscle if the diet is mostly dialed into a lean bulk?
A good rule of thumb is the general recommendation of Alan Aragon. Btw. don't we want to lean bulk all the time? The term is misleading imo. - Coach Pascal
Great podcast. Good info. I’m over 55 less then 12% BF and do intermittent fasting and just want to gain slow muscle and more importantly define what I already Have. Any suggestions? Thanks
Great episode, I thought Brad was more on the low intensity, always to failure side of things, I guess not judging by his comments. Seems higher frequency, close to failure is more his style.
The main source of MPS is through resistance training, which is fueled by carbs and some fat. MPS stimulated by protein intake is *almost* trivial in comparison, as no one has ever "eaten their way to the stage," one has to do the lifting. Where the caloric surplus comes is that people can put in work and recover from it faster in a surplus vs. isocaloric or deficit, resulting in greater overall MPS. The question then becomes what is the optimal surplus/rate of weight gain per week to optimize muscle growth relative to the individual, based on their needs, training age, and dietary preferences.
Eli Holland anecdotally I have not experienced any difference in recovery after resistance training bout whether I was gaining fat or loosing fat at the time. Say, good sleep had much more effect on it. Same thing with training volime, even being in harsh deficit might only cost me couple of reps in one set doing high rep work. Evidently lots of people try eating more than they should, gain fat and don't experience any increased muscle growth. Bulking suspiciously looks like broscience to me, you said it right: “you can not eat your way into the gains”.
1) It could be that you are still young in your training age where calories don't affect you that much as the training stimulus as so novel that you'll get great gains irrespective of your caloric intake. For sure by the 5-year mark, that won't be the case and you won't see any appreciable muscle growth without a caloric surplus. 2)Anecdotally the difference between a caloric deficit vs. a caloric surplus for me is huge, I can increase my number of sets 25-50% per week approximately, depending on the body part. 3)Beyond anecdotes, it is pretty well established through research and coaching that a caloric surplus is necessary to create the best conditions for hypertrophy. The question is how much. The range of opinions on the subject is .25-.75% body mass/week, depending on who you talk to. So yes, I agree with you that people can eat too much and not see any extra gains except fat, that is definitely coming from like a "dirty bulk" where people are gaining like over 1% body mass per week where A LOT more unnecessary fat was added. 4)What I meant by not being able to "eat your way to the stage" was that the MPS stimulated just from eating 40 g of protein per meal to "maximize MPS" is not nearly enough to become a professional bodybuilder, it is the lifting of weights and strength training that causes the hypertrophy. Bulking for optimal rates of hypertrophy is not broscience, is very very real.
" it is pretty well established through research and coaching that a caloric surplus is necessary to create the best conditions for hypertrophy. " can you link any study?
Dimaright If you can understand primary scientific research, like interpret data, determine the quality of evidence, evalute research methodology, etc. then you already know where the papers are and how to find them and you don't need me. If you can't interpret primary research, that means you don't know enough about the field to evaluate the claims that professionals in the field make, which means you should, like I do, and listen to evidence-based experts in the field so I DON'T have to find a paper for everything. That's why we come to Steve's show, to find experts to give us info so we don't have to start from the beginning research every damn thing. Dr. Brad is an expert coach in the field that has published numerous studies, coached high-level competitors in a variety of sports, tours the world giving lectures. Just based on probability, we could guess that this guy knows what he's talking about because his record proves it. The same for Dr Mike, Dr. Eric, etc. It is not to listen to them without research because they are experts, that's an appeal to authority fallacy. Rather, its to listen to them without researching because they make evidence-based claims, they have a proven record, and, in many instances, I don't know enough about the field to refute their claims. Do you know enough about the field of biology to refute the claim that a surplus is optimal for massing? Do you have research reviews with evidence refute the claim? If you do, then you don't need me to tell you where the papers are.
Ugh this is very frustrating I have diet down and I just don’t know how to schedule a good rep and set skem to maximize my gains. I’ve been just raining as hard as a can but I feel like I’m leaving gains on the table bc sometimes I do to much and become weak for a couple days and need to decrease volume or soemthing. I never know how to tell my RIR or when I’m at complete failure bc I feel like I could go all day. And if a I don’t feel like my muscle is absolutely destroyed I feel like I didn’t damage the muscle.
I would definitely listen to many more episodes, especially the ones with Dr Mike on periodization and volume landmarks :) We do have a lot of articles as ressources on our website as well! Hope that helps! - Coach Jess
Revive Stronger yea I actually just bought the male physique template from RP but my only concern with it is that back and chest is only being hit once a week and I’m used to a ppl split
Timestamps:
00:56 Brad elaborates on his quote “A majority of maximizing muscle growth - perhaps as much as 70% - is obtained from simply training hard and eating right. The other ~30% is what separates good physiques from great ones”
02:52 Brad explains what "Hard work" means in his understanding
06:51 Brad shares his thoughts on whether to go to failure or not
11:45 Furthermore Brad talks about his opinion on overreaching
16:18 Brad's take on the adequate approach of a gaining phase
23:16 Brad shares his thoughts on bodyfat %
27:16 Brad talks about common misconceptions
30:34 Brad's approach to exercise & programme variation
36:07 Brad's opinion on deadlifts for hypertrophy
38:08 Brad speaks about less useful exercises for bodybuilding
41:12 Brad shares insight into his progression style
45:41 Brad's take on the hypertrophy pathways
Always intresting to listen to Brad talk. Great video!😊
I would be down for a study. I lift every day. Push, pull, legs.
Nice, thank you Steve! ~Hans
Timestamps are economical.
When a person as accomplished as Brad says "I don't know. Haven't utilized that technique enough to say one way or the other." You know you have a true person of science.
I really appreciate and respect when people say this.
- Coach Pascal
@@ReviveStronger wow thanks. I say that all the time - mostly because it's true 😂
When someone has a straight answer for everything, that's when the red flags go up. I really feel like someone who isn't afraid to say, "I don't know, we need further research,' is more likely to be the objective individual who leaves their ego at the door
Imo a podcast is only as good as the interviewer allows it to be. We know Dr Schoenfeld is very knowledgeable but Steve guides the interview so well; this maximises the utility of the podcast. Huge thanks to Steve.
I think, Steve is doing a fantastic job in interviewing these great minds.
- Coach Pascal
Steve, your podcast is DEFINELETY the best ! i love job you do, keep going !
Tomek, thanks a tonne for the kind words! We'll definitely keep improving :)
- Coach Pascal
cant put into words how much these videos have helped, thank you man
Means so much to hear this Colin!
- Coach Pascal
“The essence of prescription is individualization”
thank you Lord, for true men and women of science. I need to get this on a shirt 🙌
It's such a great quote! Thanks for pointing it out
- Coach Pascal
Always a pleasure listening to Brad explain science! Thanks Steve!
Happy to deliver another platform for such great minds to speak on.
- Coach Pascal
So basicly you gotta "catch" the guide lines and experiment with your own style. I always train to failure, eac every set and i noticed that after 2months i go into OVER training. Becoz im not yet experienced with my own body. I do upper /lower split wich seems that works for me but i gotta balance the intensity a bit. After i listen to Brad i realized that i gotta dosage my failure reps and avoid the over training. Good stuff my friend!
Happy to hear you took something away from this :)
- Coach Pascal
I think this channel has quite a few listeners (like myself) who don't have their fundamentals correct but still love hearing more
As long as we're aware of it and set priorities, I think it's a work in progress and totally fine
- Coach Pascal
You're doing a superb job with your podcast man. I give credit too seldom, when in fact you probably can't do it enough. One minor thing I like is the fact you introduce your guests. All too often I see the host asking the guest to introduce themselves, but atleast to me its usually quite booring and the answers are in general very simplistic.
Birk, thanks a tonne for the lovely feedback! It means a lot to us!
- Coach Pascal
Rally good questions Steve loving it! Brad is the goat 🐐
He is THE Hypertrophy Dr!
- Coach Pascal
Been getting those heavy hitters Steve! Great job with this one, thanks for all your hard work.
Alex, much appreciated and we'll continue bringing them on ;)
- Coach Pascal
Yesssss
Thank you Revive Stronger 💪
Always Francisco!
- Coach Pascal
Finally a new pod, love these mate.
Happy to hear Mathias
- Coach Pascal
Steve you’re crushing the podcasts dude!
And today was hopefully another great one ;)
- Coach Pascal
One of the best fittness channel.
Means a lot BigJack!
- Coach Pascal
Ohh I'm excited for this one!!! Probably amazing!
Hope you enjoyed it as always..I mean, I assume you usually do ;P
- Coach Pascal
Revive Stronger Hahah I though it was pretty obvious at this point 😅...
Amazing! Alwayss Great to Hear brad
Thanks Felix and I totally agree!
- Coach Pascal
Gave a like immediately. Now let’s watch
Haha, much appreciated and I hope you didn't regret it ;P
- Coach Pascal
Revive Stronger Yeah, very helpful and interesting!
Amazing content, thank you!!!!
Thanks and it's always good to see your name around :)
- Coach Pascal
Love it Steve, thank you
Thanks for listening Camp :)
- Coach Pascal
Great content as always!
Thanks Darth!
- Coach Pascal
Hey Steve,
I’ve seen meadows do a “failure set” as his third or forth set of each exercise (single or multiple). Do you think this approach is a good idea or do you reserve your failure to just the iso movements such as bicep curls or triceps? I know it’s good to change things up, but I was curious what has been working for you, since we are both cutting pretty hard at this time. Thank you. I’m referring to training on a cut more so if you don’t mind.
Ouw yeah, absolutely legit imo :)
- Pascal
Im gonna get fucking huge!! Thank you for all your work mate
Thank you for all the support!
- Coach Pascal
Damn bro..your content right now.
Ooooon fire!
- Coach Pascal
I listened to the whole video, but did anyone take notes that they can post below?
We got you covered. We're always doing our takeaway episodes. Go check them out :)
- Coach Pascal
I still feel a little unclear about what the weekly rate of gain on the scale should be for various levels of trained individuals. How is that targeted? I'm not sure how to target 1lb of muscle gain per month, but I know I can target 1lb of weight gain per week, for example. What percentage of weight gain is muscle if the diet is mostly dialed into a lean bulk?
A good rule of thumb is the general recommendation of Alan Aragon.
Btw. don't we want to lean bulk all the time? The term is misleading imo.
- Coach Pascal
Great podcast. Good info. I’m over 55 less then 12% BF and do intermittent fasting and just want to gain slow muscle and more importantly define what I already Have. Any suggestions? Thanks
Suggestions for what exactly?
- Pascal
Great episode, I thought Brad was more on the low intensity, always to failure side of things, I guess not judging by his comments. Seems higher frequency, close to failure is more his style.
He did a very good infographic on IG from his book yesterday about hypertrophy and frequency :)
- Coach Jess
What 16:18 is based on? Doesn't research show that MPS only gets increased by protein and that fats and carbs don't have any effect on it?
The main source of MPS is through resistance training, which is fueled by carbs and some fat. MPS stimulated by protein intake is *almost* trivial in comparison, as no one has ever "eaten their way to the stage," one has to do the lifting. Where the caloric surplus comes is that people can put in work and recover from it faster in a surplus vs. isocaloric or deficit, resulting in greater overall MPS. The question then becomes what is the optimal surplus/rate of weight gain per week to optimize muscle growth relative to the individual, based on their needs, training age, and dietary preferences.
Eli Holland anecdotally I have not experienced any difference in recovery after resistance training bout whether I was gaining fat or loosing fat at the time. Say, good sleep had much more effect on it. Same thing with training volime, even being in harsh deficit might only cost me couple of reps in one set doing high rep work. Evidently lots of people try eating more than they should, gain fat and don't experience any increased muscle growth. Bulking suspiciously looks like broscience to me, you said it right: “you can not eat your way into the gains”.
1) It could be that you are still young in your training age where calories don't affect you that much as the training stimulus as so novel that you'll get great gains irrespective of your caloric intake. For sure by the 5-year mark, that won't be the case and you won't see any appreciable muscle growth without a caloric surplus.
2)Anecdotally the difference between a caloric deficit vs. a caloric surplus for me is huge, I can increase my number of sets 25-50% per week approximately, depending on the body part.
3)Beyond anecdotes, it is pretty well established through research and coaching that a caloric surplus is necessary to create the best conditions for hypertrophy. The question is how much. The range of opinions on the subject is .25-.75% body mass/week, depending on who you talk to. So yes, I agree with you that people can eat too much and not see any extra gains except fat, that is definitely coming from like a "dirty bulk" where people are gaining like over 1% body mass per week where A LOT more unnecessary fat was added.
4)What I meant by not being able to "eat your way to the stage" was that the MPS stimulated just from eating 40 g of protein per meal to "maximize MPS" is not nearly enough to become a professional bodybuilder, it is the lifting of weights and strength training that causes the hypertrophy. Bulking for optimal rates of hypertrophy is not broscience, is very very real.
" it is pretty well established through research and coaching that a caloric surplus is necessary to create the best conditions for hypertrophy. " can you link any study?
Dimaright If you can understand primary scientific research, like interpret data, determine the quality of evidence, evalute research methodology, etc. then you already know where the papers are and how to find them and you don't need me. If you can't interpret primary research, that means you don't know enough about the field to evaluate the claims that professionals in the field make, which means you should, like I do, and listen to evidence-based experts in the field so I DON'T have to find a paper for everything. That's why we come to Steve's show, to find experts to give us info so we don't have to start from the beginning research every damn thing. Dr. Brad is an expert coach in the field that has published numerous studies, coached high-level competitors in a variety of sports, tours the world giving lectures. Just based on probability, we could guess that this guy knows what he's talking about because his record proves it. The same for Dr Mike, Dr. Eric, etc. It is not to listen to them without research because they are experts, that's an appeal to authority fallacy. Rather, its to listen to them without researching because they make evidence-based claims, they have a proven record, and, in many instances, I don't know enough about the field to refute their claims. Do you know enough about the field of biology to refute the claim that a surplus is optimal for massing? Do you have research reviews with evidence refute the claim? If you do, then you don't need me to tell you where the papers are.
what are Brad's thoughts on the myth of steroids being more effective than BCAA and EAA?
What exactly do you mean?
- Coach Pascal
+Revive Stronger He meant sarcasm lol
Lolz, haha
Count me in.. I got $100.00 USD with your name on it, in the name of research.
I'm in as well!
- Coach Pascal
Ditto
Count me in!
✅
So rare to see someone in the field with such caliber say you can still grow muscle sleep deficient
Thanks for watching :)
- Coach Jess
Ugh this is very frustrating I have diet down and I just don’t know how to schedule a good rep and set skem to maximize my gains. I’ve been just raining as hard as a can but I feel like I’m leaving gains on the table bc sometimes I do to much and become weak for a couple days and need to decrease volume or soemthing. I never know how to tell my RIR or when I’m at complete failure bc I feel like I could go all day. And if a I don’t feel like my muscle is absolutely destroyed I feel like I didn’t damage the muscle.
I would definitely listen to many more episodes, especially the ones with Dr Mike on periodization and volume landmarks :) We do have a lot of articles as ressources on our website as well! Hope that helps!
- Coach Jess
Revive Stronger yea I actually just bought the male physique template from RP but my only concern with it is that back and chest is only being hit once a week and I’m used to a ppl split
💪💪❤️❤️‼️
Thank you!
- Coach Jess
Kind of