#78 Brad Schoenfeld, PhD: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy

Posted on December 6th 2022 (almost 2 years)

exercise diet muscle bone protein

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Dr. Brad Schoenfeld is a professor at Lehman College, CUNY, in the Bronx, New York. His research primarily focuses on muscle adaptations to strength training and muscle hypertrophy. He has published more than 300 articles about exercise science and sports nutrition, making him a leader in these fields. Dr. Schoenfeld began his career as a competitive bodybuilder and personal trainer, giving him a unique practical lens through which he communicates his academic expertise.

In this episode, Dr. Schoenfeld and I discuss:

Why resistance training is important, especially as we age.
Whether kids should participate in resistance training.
Whether we can lose fat and gain muscle at the same time.
How much protein we need to optimize muscle hypertrophy.
Whether lifting heavy weights (versus lighter ones) is necessary for building muscle.
How much time is needed between sets and workouts.
How much time we should spend working out for optimal benefits.
What exercises can help you maximize your workout time.
How to speed up recovery.
Whether stretching is really necessary.

The unique qualities of resistance training

"Resistance training is one of the safest things you can do, in a supervised environment. With children, as young as six, seven, eight years old, there has been good, compelling research showing that they can do it."- Brad Schoenfeld, Ph.D. Click To Tweet

The health benefits of exercise are undisputed and, seemingly, innumerable. Exercise challenges the heart, bolsters immune function, enhances cognitive function – and the list goes on. But not all exercise is created equal, especially when it comes to promoting muscle strength and bone health. That's where resistance training exercise really shines.

Resistance training involves pushing or pulling against the resistance of an object, such as weights, bands, or even one's own body weight. These exercises exert powerful forces on the bones, slowing bone loss and even promoting bone accretion. The importance of engaging in resistance exercise for bone health takes on greater significance as we age, as bone mass decreases markedly, especially in women, who comprise nearly 80 percent of all osteoporosis cases. Incorporating exercises that require the movements of multiple joints – such as squats, pushups, or rows – can really pay off.

The mythology of youth resistance training

Habits formed early can often be, for better or worse, lifelong. Why, then, don’t we start all of the really important ones during our formative years?

The next question, then, becomes this: Just how early can we start resistance training? To address that question, Dr. Schoenfeld takes on one of the most important myths standing in opposition to starting resistance training young, even in early childhood: that resistance training will undermine a child’s adult height by damaging the epiphyseal plates.

As intractable myths often do, it sounds plausible. There’s a proposed mechanism. However, the problem is that cumulative evidence has consistently refuted the existence of any such negative effect of properly performed resistance training.

"Parents often have no issues with letting their children play football and basketball, where the possibility of getting injured, and potentially breaking bones (...) are much higher."- Brad Schoenfeld, Ph.D. Click To Tweet

Highlighting a certain hypocrisy, Dr. Schoenfeld points out that while most parents won't blanch at their children participating in sports that are characterized by real risks of injury, they will often worry themselves unnecessarily about resistance training, which has fewer risks. In fact, resistance training with proper form carries very little risk of injury. The question then becomes: Why not resistance train? With appropriate coaching on proper form and, above all, keeping it fun, resistance training can become a lifelong pursuit with benefits that extend beyond the obvious physical aspects, benefiting self-esteem, body image, and mental fortitude.

Resistance training as we age

It's never too late to begin incorporating some form of resistance training into one's fitness routine, and evidence shows that even adults in their eighth and ninth decades of life gain muscle mass when they engage in resistance training. Although the hypertrophic gains are modest in older adults, the relative strength gains can be enormous – and may even be lifesaving, reducing the risk of falls and other aspects of frailty. Of course, one will gain the greatest benefits from resistance exercises when they're part of a lifelong program of fitness.

How to gain and retain muscle – and why resistance exercise is important especially during an energy deficit

"Evidence shows that 25 to 30 percent of the weight loss will come from muscle. So, you might lose, let's say, 70 percent from fat (...) and 30 percent from lean mass if you don't do resistance training." - Brad Schoenfeld, Ph.D. Click To Tweet

For many people, a desired outcome of resistance training is body recomposition, or "recomp," – improving body composition by simultaneously decreasing fat mass and increasing muscle mass. But if a person reduces their caloric intake to lose weight, as much as 30 percent of their weight loss may come from muscle – unless they engage in resistance training. However, resistance training by itself is a poor strategy for losing weight, says Dr. Schoenfeld, and is most valuable when used as an adjunct to calorie reduction.

"It is fundamental to combine resistance training (...) with an energy deficit through nutritional restriction to promote weight loss. If you do not lift weights, you will lose muscle as you're losing body fat." - Brad Schoenfeld, Ph.D. Click To Tweet

Dr. Schoenfeld describes two characteristics that influence a person's capacity for recomp: how much weight they need to lose, and how long they've been training. Someone who has obesity or overweight will preferentially lose body fat when reducing caloric intake, drawing on fat stores long before tapping into muscle stores. But a leaner person will begin to lose muscle much sooner – and to a greater degree – compromising their goals for recomp.

And someone who has been training for many years and is closer to their genetically determined capacity for building muscle – their "genetic ceiling" – will find recomp challenging. Dr. Schoenfeld cautions that there's an important caveat when it comes to recomp: A person can't maximize muscle mass while losing fat – an important consideration for bodybuilders and strength athletes.

Eating enough protein to optimize muscle protein synthesis

"Leucine is the amino acid that seems to kick-start the muscle-growth process."- Brad Schoenfeld, Ph.D. Click To Tweet

Judicious food choices are important for recomp, as well, with special emphasis on protein-rich foods. Current recommendations for protein intake for healthy adults – at just 0.8 grams per kilogram (0.36 gram per pound) of body weight per day – are far too low for building and maintaining muscle mass, says Dr. Schoenfeld, especially when restricting overall caloric intake. Doubling the recommended amount, ensuring a daily intake of 1.6 to 1.8 grams per kilogram (0.7 to 0.8 grams per pound) of body weight, will pay the greatest dividends for promoting muscle protein synthesis for non-novices. Bodybuilders can probably consume even more – as much as 2 grams per kilogram (0.9 grams per pound) per day.

The importance of adequate dietary protein is amplified in older adults, for whom anabolic resistance – the reduced sensitivity to the stimuli that promote muscle building – is a major concern. Obtaining sufficient dietary leucine, a branched-chain amino acid found in salmon, eggs, and legumes, can carry older adults across the "leucine threshold" and expedite anabolism. Although getting protein from whole foods is best, supplements may be necessary for some.

See also episode 76 featuring Dr. Stuart Phillip: optimizing protein intake for muscle protein synthesis

Training load (going heavy vs. higher volume)

"You can gain muscle (...) across a wide range of loading spectrums, up to 30 to even 40 repetitions, which is a long set. And that's at the whole muscle level." - Brad Schoenfeld, Ph.D. Click To Tweet

For many years, the prevailing wisdom has been that heavier loads are always better than lighter loads for building muscle. However, Dr. Schoenfeld's research has shown that older adults benefit from using lighter loads and performing more repetitions – debunking his earlier views as a trainer. Not only can lighter loads build muscle, but they are often the best choice for those dealing with injuries or chronic joint problems.

Similarly, taking every set to failure – the inability to perform another repetition with proper form – may not be as necessary as once thought. The advantages of this change in perspective are clear, especially when it comes to multi-joint, heavy, compound lifts where the risk of injury is greater. Enter the concept of repetitions in reserve, where, rather than going to failure, getting within a repetition or two of one's personal estimation of failure is generally enough to promote highly effective adaptation.

"If you can do three half-hour sessions per week, I think that's a good kind of minimalist guideline for everyone, including older people." - Brad Schoenfeld, Ph.D. Click To Tweet

For many, however, adding resistance training to their exercise regimen presents a scheduling challenge – there's simply not enough time. As an experienced trainer, Dr. Schoenfeld acknowledges (and even experiences) this very real challenge and suggests time-efficient ways to incorporate resistance training into a busy schedule:

Training with multi-joint exercises – Doing exercises that maximize movements and performing fewer sets with heavier loads to save time.
Superset training – Performing two exercises that work opposing muscle groups back-to-back, such as doing biceps curls and tricep kickbacks, without taking a break between the two.
Dropset training – Performing an exercise set until failure, "dropping" (reducing) the amount of weight used, and repeating until failure, minimizing the amount of time between each set.

Two to three training sessions per week, spaced around aerobic training, are optimal.

Selected Publications

Learn more about Dr. Brad Schoenfeld

Personal website
Academic profile
Book: Look Great Naked
Book: Look Great Naked Diet
Book: Science and Development of Muscle Hypertrophy
Twitter: @BradSchoenfeld
Instagram: @BradSchoenfeldPhD

Why we should we lift weights
Why we should care about resistance training.
Why building bone matters
Resistance training is a primary way to strengthen bones. As opposed to running which mostly impacts the femur. 1
How resistance exercise, particularly multi-joint movements, for example squats, rows, shoulder and chest press, push ups may stave off the potential for osteoporosis.
Which type of exercise helps maintain bone density. 1
How to lift in old age
How it is never too late to start resistance training. 1
Why to lift while young (especially women)
The importance of early resistance training to build a bone bank especially for women.
Should children lift weights
Whether children can safely lift weights.
Dispelling the myths surrounding youth resistance training. 1
Does lifting stunt growth
How to change body composition
The factors that influence recomposition, which is the simultaneous loss of fat while gaining muscle. 1
How it is critical to lift weights while trying to lose weight. Evidence shows that 25 - 30% of weight loss from caloric restriction is lean mass unless you are doing resistance exercise.
How people in a caloric deficit generally need more protein than those at maintenance or above to maintain lean mass.
Protein requirements
How much dietary protein is required to promote anabolism during resistance training. Dr. Schoenfeld maintains that protein requirements are just general estimates. Still, the amount needed to promote anabolism in resistance-trained people is 1.6-1.8 g/kg/day, approximately double the RDA for sedentary people of 0.8 g/kg/d.
How protein needs differ for bodybuilders.
Whether excess protein intake damages the kidneys or bones.
How to calculate protein needs
How to estimate protein needs for people with obesity.
Whether older adults should take supplemental protein. 1
Protein per meal - what's the right amount
Does time-restricted eating undermine hypertrophy
Whether you can gain muscle mass while practicing time-restricted eating. 1
Anabolic window: myths vs. reality
How the post-exercise anabolic window of muscle's sensitivity to protein is much wider than previously thought.
Total daily protein intake
Whether it is important to spread protein intake throughout the day.
Training load (going heavy vs. higher volume)
Do you need to lift heavy to increase muscle mass.
Whether load determines the degree of hypertrophy in untrained individuals. 1
Whether load determines the degree of strength and hypertrophy in well-trained men. 1
How lighter loads can be useful for training through injuries and for older adults providing you are challenging the muscle. 1
Why aging affects muscle power (loss of type II fibers)
Power training vs. strength
Benefits of explosive power training (fall prevention)
How to power train with plyometrics
Training to failure (is it important?)
Whether training to failure is beneficial or can be detrimental to strength. 1
Rest in between sets (is it needed?)
Whether it is important to rest between sets.
Number of sets per week
How much someone wanting to gain muscle and strength needs to train per week. 1
People often cite time constraints as a barrier to lifting. Dr. Schoenfeld explains how to speed up workouts using advanced training techniques. 1
Whether there are differences between training programs for men and women.
Tips for recovery
Whether training the same muscle everyday blunts hypertrophy.
How young men doing the same routine over 3 days (more sets) vs. 6 days (fewer sets) showed similar muscular adaptations. However, older adults may benefit from more recovery. 1
Whether there are differences between training programs for younger vs. older adults.
Factors that help speed up muscle recovery after resistance training.
How cold water immersion might aid soreness, but why it shouldn't be used frequently because it may negatively impact strength and hypertrophy. 1
The role of heat in recovery.
Should you get sore from exercise
Whether or not soreness as a result of exercise is generally desirable or serves as a useful indicator of the effectiveness of exercise.
What can you do for soreness (without blunting hypertrophy)
Ways to alleviate muscle soreness without sacrificing hypertrophy.
Does aerobic exercise undermine resistance training
Whether concurrent aerobic and resistance training is beneficial. General recommendations of how to structure resistance and aerobic exercise based on the literature. 1
Resistance training for endurance athletes
How endurance athletes can incorporate resistance training.
Can stretching increase muscle growth
Why getting too flexible can be a problem.
How a study using a stretching boot causes marked hypertrophy (15% in calf muscles). 1
How loaded interset stretches – stretching with the weight still on – showed greater growth in the soleus muscle (type I dominant muscle). This research raises the question of whether loaded stretching targets type I muscle fibers. 1
Is yoga a type of resistance training?
Blood flow restriction training
How is blood flow restriction used and what are its advantages. 1
Whether blood flow restriction has risks and if it is suitable for everyone.
What is Brad's routine

This timeline is available in markdown format

AMP Kinase (AMPK)

An enzyme that plays multiple roles in cellular energy homeostasis. AMP kinase activation stimulates hepatic fatty acid oxidation, ketogenesis, skeletal muscle fatty acid oxidation, and glucose uptake; inhibits cholesterol synthesis, lipogenesis, triglyceride synthesis, adipocyte lipolysis, and lipogenesis; and modulates insulin secretion by pancreatic beta-cells.

Anabolic resistance

The reduced sensitivity of muscle to the effects of hypertrophic stimuli. Anabolic resistance creates an imbalance between anabolism and catabolism, thereby blunting muscle protein synthesis. The primary drivers of anabolic resistance are low dietary protein intake and inactivity.^[1]

^ Paulussen, Kevin J. M.; McKenna, Colleen F.; Beals, Joseph W.; Wilund, Kenneth R.; Salvador, Amadeo F.; Burd, Nicholas A. (2021). Anabolic Resistance Of Muscle Protein Turnover Comes In Various Shapes And Sizes Frontiers In Nutrition 8, .

Bioelectrical impedance analysis (BIA)

A non-invasive technique for assessing body composition. During BIA, a weak electrical current is applied to the body and the voltage is measured to calculate the degree of impedance (resistance). Higher muscle mass and lower fat mass results in less impedance.^[1]

^ Abu Khaled, M; McCutcheon, M J; Reddy, S; Pearman, P L; Hunter, G R; Weinsier, R L (1988). Electrical Impedance In Assessing Human Body Composition: The BIA Method The American Journal Of Clinical Nutrition 47, 5.

Caloric restriction

The practice of long-term restriction of dietary intake, typically characterized by a 20 to 50 percent reduction in energy intake below habitual levels. Caloric restriction has been shown to extend lifespan and delay the onset of age-related chronic diseases in a variety of species, including rats, mice, fish, flies, worms, and yeast.

View caloric restriction topic

Cold-water immersion

A cold exposure modality that involves submerging one's body in water typically at or below 59°F (15°C). Cold-water immersion and other forms of cold exposure elicit an array of protective mechanisms that promote cardiovascular, neurological, and metabolic health. However, evidence indicates that cold exposure immediately after resistance training may blunt muscle adaptations, whereas cold exposure after endurance exercises such as cycling or long-distance running may improve muscle recovery and performance.^[1]

^ Nemet, Dan; Meckel, Yoav; Bar-Sela, Sheli; Zaldivar, Frank; Cooper, Dan M.; Eliakim, Alon (2009). Effect Of Local Cold-Pack Application On Systemic Anabolic And Inflammatory Response To Sprint-Interval Training: A Prospective Comparative Trial Graefe's Archive For Clinical And Experimental Ophthalmology 107, 4.

Collagen

A family of major structural proteins present in the tissues of the body, including tendons, ligaments, cartilage, skin, blood vessels, muscles, gut tissue, and dentin. Collagens are the most abundant proteins in the body, comprising 30 percent of the total protein mass. The human body continuously manufactures collagens to maintain tissue structural integrity. However, aging drives a progressive decrease in protein synthesis and the associated reduced capacity to produce new collagen.^[1]

^ DOI: 10.1016/s0047-6374(01)00337-2

Concentric vs. eccentric exercise

The terms "concentric" and "eccentric" refer to isotonic muscle contractions that occur during resistance exercise. In a concentric contraction, the muscle shortens, as in the raising of a weight during a bicep curl. In an eccentric contraction, the muscle lengthens, as in the lowering of a weight during a bicep curl.

Cryotherapy

Cooling of the body for therapeutic purposes. Cryotherapy can include the use of products such as ice packs on a localized portion of the body, such as a joint or muscle, or whole body exposure to extremely low temperatures in water or air. Cryotherapy has profound effects on many parts and functions of the body, including the brain, immune system, and metabolism, among others.

View cold exposure topic

DEXA

Dual-energy X-ray absorptiometry, a radiological procedure used to assess body composition.^[1] DEXA facilitates the visual separation of body mass into bone mineral, fat tissue, and fat-free soft tissue.

^ DOI: 10.1016/0899-9007(95)00017-8

Dropset training

Performing an exercise set until failure, "dropping" (reducing) the amount of weight used, and repeating until failure, minimizing the amount of time between each set.

Epimysium

The dense connective tissue sheath that surrounds the skeletal muscle. The epimysium is composed of collagen fibers, fat cells, capillaries, and nerve fibers and is a component of the extracellular matrix, a three-layer structure that plays an important role in the physiological functions of muscle cells.

Foam rolling

A self-myofascial release technique. Foam rolling capitalizes on autogenic inhibition, the process by which neural impulses that sense tension within a muscle are greater than the impulses that induce contraction, thereby inhibiting muscle spindle activity and inducing muscle relaxation.^[1] ^[2]

^ Jami, L. (1992). Golgi Tendon Organs In Mammalian Skeletal Muscle: Functional Properties And Central Actions Physiological Reviews 72, 3.
^ Di Rienzo, Franck; Kerautret, Yann; Guillot, Aymeric; Daligault, Sébastien (2021). Foam Rolling Elicits Neuronal Relaxation Patterns Distinct From Manual Massage: A Randomized Controlled Trial Brain Sciences 11, 6.

Genetic ceiling

A concept in the field of athletic performance that suggests genetic variants predispose an individual to success (or failure) in certain sports, regardless of training or practice.

Hypoxia-inducible factor 1-alpha (HIF1-alpha)

A master transcriptional regulator of the body's adaptive response to hypoxia (low oxygen levels), which can occur in skeletal muscle during periods of exercise. HIF1-alpha activates the transcription of more than 40 genes whose protein products increase oxygen delivery or facilitate metabolic adaptation to hypoxia.

Intermittent fasting

A broad term that describes periods of voluntary abstention from food and (non-water) drinks, lasting several hours to days. Depending on the length of the fasting period and a variety of other factors, intermittent fasting may promote certain beneficial metabolic processes, such as the increased production of ketones due to the use of stored fat as an energy source. The phrase “intermittent fasting” may refer to any of the following:

Time-restricted eating
Alternate-day fasting
Periodic fasting (multi-day)

View fasting topic

Leucine

An essential amino acid that plays important roles in muscle building and repair. Leucine is one of three branched-chain amino acids, so named for their branching structures. It is a ketogenic amino acid, meaning that it serves as a precursor for ketones produced in the body. Leucine is found in many foods and is particularly abundant in protein powders derived from whey, soy, or peas.

Mechanistic target of rapamycin (mTOR)

An enzyme that participates in genetic pathways that sense amino acid concentrations and regulate cell growth, cell proliferation, cell motility, cell survival, protein synthesis, autophagy, and transcription. mTOR integrates other pathways including insulin, growth factors (such as IGF-1), and amino acids. It plays key roles in mammalian metabolism and physiology, with important roles in the function of tissues including liver, muscle, white and brown adipose tissue, and the brain. It is dysregulated in many human diseases, such as diabetes, obesity, depression, and certain cancers. mTOR has two subunits, mTORC1 and mTORC2. Also referred to as “mammalian” target of rapamycin.

Rapamycin, the drug for which this pathway is named (and the anti-aging properties of which are the subject of many studies), was discovered in the 1970s and is used as an immunosuppressant in organ donor recipients.

Muscle hypertrophy

An increase in the size of muscle cells that occurs with exercise and physical activity.

Nociceptor

Specialized nerve cell endings that respond to noxious or potentially harmful stimuli and trigger the sensation of pain. Nociceptors respond to repeated bouts of eccentric exercise.^[1]

^ Green, P G; Alvarez, Pedro; Bogen, Oliver; Levine, Jon D. (2017). Nociceptor Interleukin 10 Receptor 1 Is Critical For Muscle Analgesia Induced By Repeated Bouts Of Eccentric Exercise In The Rat Pain 158, 8.

Omega-3 fatty acid

A type of polyunsaturated fat that is essential for human health. Omega-3 fatty acids influence cell membrane integrity and affect the function of membrane-bound cellular receptors. They participate in pathways involved in the biosynthesis of hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the efficiency of the process varies between individuals.

View omega-3 fatty acids topic

Osteoporosis

A bone disorder characterized by brittle, porous bones. Osteoporosis affects more than 10 million people living in the United States and is associated with marked frailty, poor quality of life, and premature death. Resistance exercise has been shown to preserve bone mass and reduce the risk of osteoporotic fractures.^[1]

^ Hong AR; Kim SW (2018). Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul) 33, 4.

Plyometrics

Exercises that involve quick, powerful movements that promote speed, endurance, and strength. Examples of plyometrics include skipping, bounding, jumping rope, hopping, lunges, jump squats, and others. Evidence suggests plyometrics improve functional and athletic performance in healthy adults.^[1]

^ Mikulic, Pavle; Markovic, Goran (2010). Neuro-Musculoskeletal And Performance Adaptations To Lower-Extremity Plyometric Training Sports Medicine 40, 10.

Repetition maximum (RM)

The maximum number of times a load can be lifted before fatigue, using good form and technique.

Superset training

Performing two exercises that work opposing muscle groups back-to-back, such as doing biceps curls and tricep kickbacks, without taking a break between the two.

Time-restricted eating (TRE)

Restricting the timing of food intake to certain hours of the day (typically within an 8- to 12-hour time window that begins with the first food or non-water drink) without an overt attempt to reduce caloric intake. TRE is a type of intermittent fasting. It may trigger some beneficial health effects, such as reduced fat mass, increased lean muscle mass, reduced inflammation, improved heart function with age, increased mitochondrial volume, ketone body production, improved repair processes, and aerobic endurance improvements. Some of these effects still need to be replicated in human trials.

View time-restricted eating topic

Type 1 muscle fiber

Muscle fibers used primarily during aerobic activities requiring low-level force and endurance. Type 1 fibers typically exhibit slow contraction times and high fatigue resistance. Also known as “slow twitch” fibers.

Type 2 muscle fiber

Muscle fibers used primarily during activities requiring high-level force, speed production, and low endurance. Type 2 fibers typically exhibit rapid contraction times and low fatigue resistance. Also known as “fast twitch” fibers.

Underwater weighing

A technique for assessing body composition using a water displacement method. Also called hydrostatic weighing, underwater weighing is one of the most reliable forms of measuring body fat; however, it is often costly and difficult to perform.^[1]

^ Wells AD; Bellovary BN; Houck JM; Ducharme JB; Masoud AA; Gibson AL, et al. (2020). New Multisite Bioelectrical Impedance Device Compared to Hydrostatic Weighing and Skinfold Body Fat Methods. Int J Exerc Sci 13, 4.

Whey protein

The primary protein found in dairy products. Whey protein is often concentrated and sold as a dietary supplement to increase protein intake and promote lean body mass accretion.^[1]

^ Ballard, Kevin D; Earp, Jacob E; Bruno, Richard; Kellogg, M D; Dunn-Lewis, Courtenay; Aristizabal, J C, et al. (2013). Whey Protein Supplementation During Resistance Training Augments Lean Body Mass Journal Of The American College Of Nutrition 32, 2.

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