Immagine del profilo di bradschoenfeldphd

bradschoenfeldphd

Brad Schoenfeld, PhD


Researcher/educator on muscle building/fat loss. Author: "The MAX Muscle Plan" & "Science and Development of Muscle Hypertrophy." Fitness Myth-Buster www.lookgreatnaked.com/blogFollower: realmarcelhauer, henrymanningfitness, b.s.bodybuilding e altri 17
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The RDA for protein is 0.8 g/kg/day; this estimate is based on the average person who doesn't lift. If you work out with weights, you need to consume more protein. Substantially more. A recent study carried out in well-trained young men determined the RDA for these individuals was ~2.2 g/kg (i.e. ~1 gram per pound of body weight). Given that subjects in the study carried an average body fat level of 13%, this would equate to approximately 2.5 g/kg of lean body mass. Note that consuming higher levels of protein will have no additional benefit on muscle growth; once you have reached the threshold for anabolism, more protein isn't necessarily better, at least from a muscle-building standpoint. 💪🏽#gainz
Here's a slide from my upcoming presentation in Bologna, discussing mechanisms of muscle hypertrophy. For years it was believed that spikes in anabolic hormones (e.g. testosterone, GH, IGF-1) after a lifting session were an important driver of muscle growth. My 2013 review on the topic found that wasn't the case. Research carried out on the topic since publication of that paper has only served to cast further doubts as to the role of transient post-exercise hormonal elevations. Take home: Don't structure lifting sessions around trying to ramp up anabolic hormone levels after a workout; it won't get you jacked. 💪🏽 #gainz
Truly honored 😊💪🏽
There is conflicting evidence as to whether adding cardio to resistance training (i.e. concurrent training) impairs muscular adaptations. It's a nuanced topic, and many factors need to be considered (i.e. total volume, frequency, intensity, etc of the respective programs as well as individual genetics and lifestyle factors). One important thing to take into account is the length of the program. Over the short-term, there may not be detrimental effects, but as time goes on the negative effects of overtraining or other causes of adaptive interference may come into play. That seems to be the case in this new study, where individuals with previous experience in resistance training and aerobic exercise performed a 12 week protocol of resistance training alone or concurrent training. The aerobic training was performed as a HIIT routine, twice per week, prior to lifting. After the initial 8 weeks, there were similar increases in strength; however, from weeks 8 to 12, strength gains in subjects in the resistance training-only group gained were substantially greater than the concurrent group. Now this is just one study, and it's important to point out that there are many ways to structure a program combining lifting with aerobic exercise. In particular, it's not clear whether results would have been different if the aerobic exercise was performed after lifting, or on a separate day. It also should be noted that the concurrent group achieved approximately twice the increase in maximal aerobic speed over the course of the study, so the compromise in strength may be acceptable for athletes who need a combo of strength and aerobic endurance. Another piece in the research puzzle. Happy Thanksgiving to all! 💪🏽😊
My furry son turns a year old today! So grateful to have him in my life. Happy birthday Maximus Schoenfeld 🎂 😊
Many lifters judge the quality of their workout by how sore they feel following training (i.e. delayed onset muscle soreness, or DOMS), often because of the perception that this is a sign of greater muscle damage, which in turn will promote greater hypertrophy. As a general rule, such an approach is misguided. As discussed in a paper I collaborated on with my colleague @bretcontreras1 Bret Contreras (available for download by searching the title), there is a poor correlation between DOMS and the time course and extent of damage. Some muscles appear to be more prone to DOMS than others, and there seems to be a genetic component that causes some to experience extensive soreness while others rarely get sore at all. It should also be noted that the theory as to whether or not muscle damage does in fact equate to greater increases in muscle mass remains speculative. Importantly, high levels of soreness should be regarded as detrimental as it is a sign that you've exceeded the capacity for muscle repair, which ultimately has a negative impact on growth. Moreover, being overly sore can impede your ability to train optimally as well as decrease motivation to train. So while experiencing a mild degree of soreness is acceptable and may be indicative of positive muscle remodeling, chasing high levels of soreness should not be the goal and, in fact, can be detrimental. Bottom line: Pain does not necessarily result in gainz.
Hotel gym from the Mesolithic era 😱😱😱🙄
Presenting this morning at the University of Lisbon. A key point that is all too often missed by practitioners. Obrigado @sandroremofreitas and Gnosies for hosting an amazing event!
My new favorite country #portugal 🇵🇹
Touring the incredible castles of Sintra
I see lots of physique coaches using plyometrics as a substitute for cardio to burn fat. Bad idea! Plyometric exercises are designed to increase muscular power by taking advantage of the stretch shortening cycle, which involves rapid transition from eccentric to concentric actions. If you attempt to perform them in manner designed to increase fat burning, you'll necessarily compromise the ability to initiate the stretch shortening cycle. Worse, you're likely to compromise form as fatigue sets in, thereby increasing the risk of injury. Take home: Perform plyos if you want to develop explosiveness, not to get shredded. If you want to optimize fat loss, focus on diet and then selectively add in cardiovascular exercise as warranted in the context of your training program.
It's easier to lift more weight when movements are in a shortened position. However, emerging research shows that training muscles at longer lengths produces greater growth. This recent study found that performing leg exercises at longer lengths resulted in markedly greater hypertrophy across all aspects of the vastus lateralis muscle, with the biggest differences seen at the lower aspect (53% vs 18%). Take home: If maximizing gainz is the goal, make sure that a majority of your exercises are taken through a range of motion that includes the long-length position. Supplementary training can focus on this region, with perhaps a few sets dedicated to working exclusively at long muscle lengths 💪🏽