30 Seconds SummaryAsk the Expert: Interview with Brad Schoenfeld Ph.D.
- Brad Schoenfeld is a leading expert in the science of hypertrophy, serving as Director of the Human Performance Lab at CUNY Lehman College and holding several prominent editorial roles.
- Schoenfeld's research validates both sarcoplasmic and myofibrillar hypertrophy, showing that resistance training increases non-contractile elements and intracellular water in muscles, which may enhance protein synthesis and muscle growth.
- Despite common beliefs, type I muscle fibers also significantly contribute to muscle hypertrophy, with low-load training potentially favoring their growth.
- Studies on peri-workout protein supplementation in well-trained lifters consuming adequate protein suggest minimal benefits from timing protein intake specifically around workouts.
- Schoenfeld reviewed that post-exercise hormonal spikes (testosterone, growth hormone) have limited if any impact on long-term hypertrophy or strength gains.
- NSAIDs may reduce muscle hypertrophy in younger trainers by inhibiting satellite cell activity, though they could potentially aid older adults due to their anti-inflammatory effects.
- Comparative study insights revealed no significant differences in hypertrophy gains between powerlifting-style and bodybuilding-style training, though bodybuilding routines were completed more efficiently and with less fatigue.
- Mechanical tension is identified as the primary driver of muscle growth, with metabolic stress and muscle damage also playing roles; training should ideally cover a spectrum of rep ranges and include both concentric and eccentric actions.
- Schoenfeld highlights the importance of individualized training responses, advocating for tailored training programs based on genetic expressions related to muscle adaptation.
- Upcoming research from Schoenfeld includes studies on training frequency in pro bodybuilders, protein timing, low- vs. high-load training in experienced lifters, fasted cardio effects, and comparisons of split- vs. total-body training routines.
Stronger By Science
Greg Nuckols
