Evidence-Based Workout To Maximize Your Strength

11 evidence-based methods to maximize muscle strength taken from the recently published review by world-renowned professor of exercise science, Dr Brad Schoenfeld

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Here are the links to the research papers referenced in the video:

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#Strength #Muscle #Longevity

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[DrBradStanfield]

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[paluks]

A few repetitions before true failure your form starts to suffer noticeably. That is why my rule of thumb is to only train to form failure. Great video addressing all important exercise topics!

[georgeloveday]

I started working out with barbells over 60 years ago. I developed arthritis just like everyone on my mothers side of the family. At age 50 it became apparent that the heavy weights hurt my joints. I firmly believe that the heavy weights I used speeded up the damage to my joints. I used light weights for the next five years. (Reduced my bench to 215 lbs. at 2 x 35 reps) Since then I’ve had both knees, hips, and shoulders replaced. Thank you science. I’m an advocate of lighter weights and higher reps. Much lighter than I used to use. The doctors forbid running and I have limits on what I can lift. I now use mostly stretch bands which provide resistance in all push/pull movements and it is easy to vary resistance and the speed of the movement. I’m still kicking (so to speak) at 77 years young.

[fantasticallyfit]

This is how I train and have done so for 35 years. I’m 56 and strength train a minimum of three times a week and do zone 2-3 cardio on other days. And rest 1-2 days from gym a week. Nice video!

[EVIILASEVIILAS]

I first met Dr Brad at a seminar in Aukland in 2021. We talked about supplements, walked in the park, held hands and watched the sunset. Dr Brad is an amazing guy and I will never forget that day.

[rickdalbey]

I am 73. I work out 4-5 days a week, 2 ours per session. I have been doing this for 8 years. Currently my one rep max PR is 295 pounds. I normally workout in the 245 - 275 pond range. My dead lift is 320. My leg press is 665. My landmine T-Bar row is 295. I am trying to build up to a 315 pound bench press. That is my goal. Retirement was a great gift as I finally had the time to lift maximally.

[Furmily]

This was so great and so motivating. Thank you Dr Brad for all your time and effort and for sharing it with us.

[westfieldartworks]

I switch up my rep ranges and weight loads every 4 weeks. 5- 8 reps - heavy weight, 10-12 reps - moderate weight, 15-25 reps - lighter weight, respectively, for a complete 12 week training cycle. The body adapts to certain muscle stress after about 4 weeks, so adjusting weight and rep ranges every 4 weeks only makes sense. All sets in all rep and weight ranges are completed to extreme difficulty, but not failure. Thank you Dr. Stanfield, you have quite a good physique, I must say. Keep up the good effort. Cheers.

[slydog]

Sounds like all good advice. I do question stopping before failure simply because lifters underestimate their actual failure point and can stop several reps short. If you go to failure, then you know you are really done. I have never injured myself by lifting to failure. I have had injuries from lifting too heavy or too fast. I do have a habit of staying with a weight until I can do 15 reps in a set, and I should probably reduce that to 12 reps max.

[davidwinebrennerjr]

Dr Brad is JACKED! Thanks for all the information Doc

[Hankyuo]

I wish you covered how you balance muscle training and cardiovascular training (I think you mentioned sprinting twice a week in another video) for it not to decrease muscel strength gains or exhaust you too much.

[darkhorseman]

Thanks. Precise exercises are the only thing I have failed to map out adequately.

[jacobdebernardi]

First, this is such a good introduction to those looking to get into weights. Awesome! My two cents are, for beginners I think low loads and a curiosity about how positioning affects which muscles are activated, and what good form really is are best to concentrate on. Jumping straight into the super high effort lifting will result in lots of delayed onset muscle soreness and people quitting, no good. I've gotten to the point where I start the day with a thorough warmup, and do 3 sets 5 reps of a heavy compound lift. Then move on to other easier but still challenging lifts at 8-12 reps. It's a great confidence booster.

[iamkamsai]

I made more gains in a shorter amount of time doing callisthenics push pull exercises than any of my previous years doing weights. Consistency & repetitions is where the gold is.

[mstr]

Had no idea you were jacked, Doc! I always see you in a suit. Respect!

[BossHogg]

I appreciate your ability to distill down the endless data into an easily understood, actionable protocol.

[SkepticalCaveman]

Less than 5 reps is for maximum strength. 6-35 reps gives very similar muscle growth. 40+ reps is endurance.

One way to make heavy weights safer and easier is to combine weight with resistance bands, that way you get the maximum restance only at the end of the movement. Start by choosing a resistance band you can make make around 10-15 reps with before failure and add weight until you only can make 1-3 reps. This is much safer than only using weights, since if it becomes too heavy you can just reverse the movement and resistance will drop fast.

[karlball]

Your in better shape than I thought doc, keep it up, you look great.
Love your video's, keep them coming.
Personally I use both heavy and light workouts, never had a gym injury in 44yrs.
I often go to failure on the last set of any exercise.
You must confuse the body so it never gets comfortable, or used to a pattern, so switch routines occasionally

[rn]

Please do some series on HIIT and best exercises for hearth health.

[jeffreyjohnson]

That was really useful Dr. Brad! I would love to hear your view on whole body vs split workouts, weights vs machines, and compound vs isolated. Also, how much rest between workouts, and when to do aerobic.