Dr. Brad Schoenfeld: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy

Dr. Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, muscle hypertrophy. Publishing over 300 studies in the field of exercise and sports nutrition as a scientist, Brad began his career as a competitive bodybuilder and personal trainer.

EPISODE LINKS:
Show notes and transcript: https://www.foundmyfitness.com/episodes/brad-schoenfeld
Brad’s Twitter: https://twitter.com/bradschoenfeld
Brad’s Instagram: https://instagram.com/bradschoenfeldphd
Brad’s publications: https://scholar.google.ca/citations?hl=en&user=ReXrc5cAAAAJ

PODCAST INFO:
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Apple Podcasts: https://podcasts.apple.com/us/podcast/foundmyfitness/id818198322
Spotify: https://open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d
RSS: https://podcast.foundmyfitness.com/rss.xml

CHAPTERS:
00:00:00 – In this episode
00:02:12 – Why should we lift weights?
00:03:42 – Why building bone matters
00:08:18 – How to lift in old age
00:10:31 – Why to lift while young (especially women)
00:13:06 – Should children lift weights?
00:13:51 – Does lifting stunt growth?
00:16:34 – How to change body composition
00:24:08 – Protein requirements
00:26:05 – How to calculate protein needs
00:33:39 – Protein per meal – what’s the right amount?
00:35:04 – Does time-restricted eating undermine hypertrophy?
00:40:04 – Anabolic window: myths vs. reality
00:43:01 – Total daily protein intake
00:45:29 – Training load (going heavy vs. higher volume)
00:51:34 – Why aging affects muscle power (loss of type II fibers)
00:54:37 – Power training vs. strength
00:56:05 – Benefits of explosive power training (fall prevention)
01:00:04 – How to power train with plyometrics
01:00:44 – Training to failure (is it important?)
01:06:44 – Rest in between sets (is it needed?)
01:08:09 – Number of sets per week
01:19:16 – Tips for recovery
01:30:26 – Should you get sore from exercise?
01:33:32 – What can you do for soreness? (without blunting hypertrophy)
01:37:02 – Does aerobic exercise undermine resistance training?
01:41:31 – Resistance training for endurance athletes
01:43:18 – Can stretching increase muscle growth?
01:47:52 – Is yoga a type of resistance training?
01:50:22 – Blood-flow restriction training
01:55:23 – What is Brad’s routine?

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