The SIMPLEST Way To GAIN MUSCLE (ft Dr. Brad Schoenfeld)

In this video, Pak from Stronger By Science sits down with Brad Schoenfeld to discuss how to make gains in the simplest way possible.

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"The SIMPLEST Way To GAIN MUSCLE (ft Dr. Brad Schoenfeld)"

[Dirk_van_Tonder]

Ever since i recently developed triceps tendonitis, early stage tennis elbow and rotator cuff injury from chasing 15-20 sets per muscle per week with high frequency, i learned a humble lesson in the importance of recovery. Nothing wrong with training a muscle group once per week, 6-10 good quality sets. Your joints and tendons will sincerely thank you, and you will have a life outside of the gym

[JezzaN]

The scientists running these experiments really need to get me in the lab, to see just how little gains a human being can acquire on these levels of volume

[jaymills]

Appreciate you guys interviewing him a lot! Love the individual responses stipulation. For too long I chased 20+ sets a week per muscle and do better on 8-15

[PoorlySoup]

These minimum effective dose conversations are SO important. Ive only seen Jeff Nippard really talk about it once, and his recommendations on minimalist training are what got me in the gym to begin with. My workouts are a more time consuming and complicated mow, but only because i enjoy chasing marginal gains. Minimalist training can help so many more people get their foot in the door!

[bradseidl]

He hit the nail on the head when he said that science has made things more flexible. Before I found the good science, I always had the "bro" science mindset of "always to failure" and thinking that muscle gains is all about the weight on the bar. And also thinking the "squeeze" of the muscle is where the growth is. Sure, I made good gains for my genetics but was still frustrated through the years, thinking I had more potential. When I discovered the science, the nerd in me got really excited, so I implemented a program focusing on certain things like the "stretch, " volume, and lengthened partials, etc. I also used rep ranges up to 30, which made certain muscles respond really well. Before, i would never consider going more than 12 reps. My mind is blown that at 43, I gained 5 lbs of muscle in 8 months. I love science!

[PeteKona]

I went from training every body part 12-16 sets per week, to training it once every 10 days and down to 6 sets to all out failure.
I've had more muscle growth in the last 6 months doing low volume high intensity training than I did in a year of high volume medium to high intensity training.
The bigger and stronger you are, the more recovery time you need (if you're a natty).
Yes it's really that simple..

[UkeMaster]

When is the Brad Schoenfeld piano recital

[Darknight]

Great video, Dr. Schoenfeld always has amazing insights as he is the go to man for this type of knowledge.
Thanks Dr. Pak for interviewing him, shout out SBS Crew.

[silverranger]

I'm a classic hardgainer. Started exercising aged 47 with this routine...3x week resistance training about 30 mins each session and 1 x week cardio 45 mins...made minimal gains. Four years ago I started training doing a circuit type all over routine 1x per week. Workout A one week B the next week. Absolutely unbelievable results. Now at 57 I'm srtonger, leaner and fitter than I was in my twenties!

[christoph]

This is extremely helpful information also for people like me, who not only go to the gym but also do other types of sports. In my case, I do Jiu Jitsu twice a week and can only do two more gym sessions, before I run out of time and would have to sacrifice work or family time. So I need to get the best out of those two gym days for maintaining muscle and maintaining/gaining strength.
Thank you for addressing this.

[Flint]

This is even more important to keep in mind as a generalist athlete.

I always feel my best with a nearly 1:1 ratio between lifting and running. Whenever I swing too far in one direction, I either don’t feel as energized (not enough running), or I more easily accumulate wear and tear (not enough lifting).

Maintaining my balance entails time and fatigue management. I can’t accommodate 20 sets per muscle group or 50 weekly miles without some serious sacrifices. I’d rather reap 80% of my gains by halving that volume and being consistent. :)

[crucifixgym]

One day I gotta hit the gym and see if it does anything.

[horednaxela]

What I really admire about Dr. Brad is that he follows the data and the evidence even if it may overturn conventional thinking as in the case of rep ranges for hypertrophy and failure training for example

[ramon]

I did find that going from 120sec rest to 90sec was hard at first but within a few weeks was back to doing same reps with that reduced recovery time

[feelingthislife]

Id like to see an example, visually, with measurments and tests regarding the differences in a "slow responder" vs a "quick responder"

[Two_Names]

Majority can get the majority of their muscle doing single set training a few times per week? That's kind of wild.

[megasailoor]

I used to unload containers of alloy wheels. I got jacked as heck from that. So yeah, thousands of reps a day works.

[stevedarbouze]

It’s intensity, time under tension, and moderate to high volume that grows muscle and depending on the muscle and excercises partials and eccentrics as well.

The question is just how much of all of these things do you need and how frequent should you be doing them. In theory we can probably create a hypertrophy program that puts on muscle much faster if we can just isolate the few keys that grow muscle faster and just do that

We really don’t know the exact answers
We have good estimates. But We still don’t have super definitive studies that just isolate a couple things super definitively.

[giovannisoave]

Lower volume and more intensity has worked best for me.

[craiglyall]

I have trained for over 30 years last 8 weeks kept to one all out set and stopped adding extra sets some partials to finish and definitely have more energy able to do more one legged exercises etc and some weights actually gone up for first time in long while. I throw in a 100 rep set end of each bodypart light weight obviously and defo noticing a difference