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Summary of Transcript:
Dr. Brad Schoenfeld, an expert in muscle adaptations to resistance training and muscle hypertrophy, believes that resistance training is the activity that is most indispensable for health and wellness. While cardio has significant benefits, resistance training strengthens muscles, increases bone density, and improves posture, which cardio is not able to achieve. Resistance training can also help prevent osteoporosis, especially in post-menopausal women. Schoenfeld suggests that multi-joint movements, such as squats, rows, and presses, are the most effective for increasing bone density. It is never too late to start resistance training to build muscle mass and prevent atrophy.
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Summary of Description:
The podcast episode features Dr. Brad Schoenfeld, a professor at Lehman College, discussing his research on muscle adaptations to strength training, muscle hypertrophy, and his career as a bodybuilder and personal trainer. He covers topics such as the benefits of weightlifting, building bone density, lifting for older adults, lifting for young adults, protein requirements, time-restricted eating, training load, power training, sets and reps, recovery, soreness, aerobic exercise and resistance training, stretching, yoga, and blood-flow restriction training. Premium subscribers of FoundMyFitness can access additional benefits such as early access, a monthly science news digest, and live online events.
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The Importance of Strength Training for All Ages: Insights from Dr. Brad Schoenfeld
Strength training is not just for athletes and bodybuilders, according to Dr. Brad Schoenfeld, a renowned scientist and professor at Lehman College in the Bronx. In a recent episode of the FoundMyFitness podcast, Dr. Schoenfeld discussed the benefits of strength training across the lifespan, debunked common myths, and shared tips for training and recovery.
Why Should We Lift Weights?
Dr. Schoenfeld’s research over the years has shown that strength training can improve numerous health outcomes, such as bone density, metabolic function, and even cognitive performance. It can also help prevent injuries and falls, which become more prevalent with age. For those looking to improve their physique, muscle hypertrophy (i.e., gaining muscle size) can be achieved through consistent strength training.
Why Building Bone Matters
According to Dr. Schoenfeld, strength training is particularly important for building and maintaining bone density. As we age, bone loss (osteoporosis) becomes more common and can lead to fractures and other complications. However, strength training can stimulate bone growth and prevent bone loss. Furthermore, a recent study found that high-intensity resistance training can improve bone mineral density in young women.
How to Lift in Old Age
Older adults are often discouraged from lifting heavy weights, but Dr. Schoenfeld strongly recommends strength training for this population. He suggests beginning with lighter weights and gradually increasing the weight and intensity over time. Additionally, a focus on multi-joint exercises (like squats and deadlifts) can improve functional movement and prevent falls.
Why to Lift While Young (Especially Women)
Dr. Schoenfeld also emphasizes the benefits of strength training for younger individuals, especially women. Despite common misconceptions, strength training does not lead to “bulky” muscles for women. Instead, it can improve body composition, boost metabolism, and enhance athletic performance. Additionally, young adults can build a foundation of strength that will benefit them as they age.
Should Children Lift Weights?
While it is generally safe for children to perform resistance training, Dr. Schoenfeld suggests beginning with bodyweight exercises and gradually progressing to weights. It is important to focus on proper form and avoid maximal efforts until the child is physically developed enough. However, resistance training can improve motor skills, functional movement, and confidence in children.
Does Lifting Stunt Growth?
Another common myth is that lifting weights will stunt a child’s growth. Dr. Schoenfeld explains that there is no scientific evidence to support this claim. In fact, resistance training can enhance growth and development, as long as it is done safely and appropriately.
How to Change Body Composition
For those looking to change their body composition, Dr. Schoenfeld recommends a combination of strength training and appropriate nutrition. While cardiovascular exercise can help with weight loss, he notes that strength training is more effective at improving muscle mass and metabolic function. Additionally, consuming adequate protein is crucial for muscle growth and recovery.
Protein Requirements
Dr. Schoenfeld explains that protein requirements vary based on numerous factors, including age, gender, and activity level. However, a general guideline is to consume 1.6-2.2 grams of protein per kilogram of bodyweight per day, divided among multiple meals.
How to Calculate Protein Needs
To calculate your individual protein needs, Dr. Schoenfeld suggests using the following formula: bodyweight in kilograms x 1.6-2.2 grams of protein. For example, a 68-kilogram individual could consume between 109-150 grams of protein per day.
Protein per Meal – What’s the Right Amount?
Dr. Schoenfeld also notes that spreading protein intake across multiple meals is ideal for muscle growth and recovery. Aiming for 0.3-0.4 grams of protein per kilogram of bodyweight per meal is a good starting point.
Does Time-Restricted Eating Undermine Hypertrophy?
Some individuals practice time-restricted eating (TRE), which involves limiting food intake to a specific window each day. Dr. Schoenfeld notes that TRE could potentially reduce hypertrophy if protein intake is not sufficient. However, as long as overall protein intake is adequate, TRE can be compatible with muscle growth.
Anabolic Window: Myths vs. Reality
The idea of an “anabolic window,” where protein should be consumed immediately after a workout for optimal muscle growth, is a common myth. Dr. Schoenfeld explains that the total protein intake throughout the day is more important than the timing of intake. However, consuming protein after a workout can still benefit muscle recovery.
Total Daily Protein Intake
Dr. Schoenfeld recommends consuming between 1.6-2.2 grams of protein per kilogram of bodyweight per day, distributed across multiple meals. However, he notes that individual needs may vary depending on factors like activity level, age, and body composition.
Training Load (Going Heavy vs. Higher Volume)
When it comes to determining training load (i.e., weight and repetitions), Dr. Schoenfeld suggests a combination of heavier loads and higher volume. Both have been shown to produce muscle hypertrophy, but a mix of both can help prevent plateaus and provide a balanced stimulus.
Why Aging Affects Muscle Power (Loss of Type II Fibers)
As we age, we tend to lose muscle mass and power, particularly type II muscle fibers. Dr. Schoenfeld notes that power training (i.e., lifting explosively) can help combat this loss and improve overall function.
Power Training vs. Strength
Dr. Schoenfeld explains that power training can provide unique benefits beyond traditional strength training. For example, it can improve balance, reaction time, and explosiveness, which can be important for activities like hiking and other outdoor pursuits.
Benefits of Explosive Power Training (Fall Prevention)
One major benefit of power training is its potential to prevent falls, particularly in older adults. By training the body to rapidly generate force, power exercises can improve neuromuscular function and reduce the risk of falls.
How to Power Train with Plyometrics
Plyometrics are a popular form of power training that involve explosive movements like jump squats and box jumps. Dr. Schoenfeld notes that plyometrics should be performed with caution and appropriate supervision, particularly for those with joint or mobility issues.
Training to Failure (Is It Important?)
Training to failure (i.e., performing repetitions until you cannot complete another) has been shown to be effective for muscle hypertrophy. However, Dr. Schoenfeld notes that it is not necessary for everyone, and can increase the risk of injury if not done safely.
Rest in Between Sets (Is It Needed?)
Rest intervals between sets can vary depending on the individual’s goals and training load. Dr. Schoenfeld recommends taking at least 1-2 minutes of rest between high-intensity sets, but lighter loads may require less rest.
Number of Sets per Week
The number of sets per week required for muscle hypertrophy can vary depending on several factors, including training experience, training load, and age. However, Dr. Schoenfeld suggests a minimum of 10-20 sets per muscle group per week for optimal results.
Tips for Recovery
To optimize recovery, Dr. Schoenfeld recommends getting adequate sleep, nutrition, and rest days. Additionally, he notes that active recovery (like light cardio or stretching) can also be beneficial.
Should You Get Sore from Exercise?
While muscle soreness (or delayed onset muscle soreness, DOMS) is common after intense exercise, it is not necessarily an indicator of muscle growth. Dr. Schoenfeld notes that DOMS can occur even with light loads, and should not be used as the sole measure of workout success.
What Can You Do for Soreness? (Without Blunting Hypertrophy)
To alleviate soreness, Dr. Schoenfeld suggests foam rolling, stretching, and light cardio. However, he notes that ample recovery time is crucial for muscle growth and should not be compromised.
Does Aerobic Exercise Undermine Resistance Training?
Dr. Schoenfeld notes that aerobic exercise can be beneficial for overall health and cardiovascular function. However, if the goal is to prioritize muscle growth and strength, resistance training should take priority over aerobic exercise.
Resistance Training for Endurance Athletes
Dr. Schoenfeld notes that endurance athletes can benefit from resistance training, particularly for injury prevention and muscle imbalances. Additionally, power training and plyometrics can be particularly beneficial for improving running economy.
Can Stretching Increase Muscle Growth?
While it is not a direct cause of muscle growth, stretching can improve mobility and functional movement, which can indirectly benefit resistance training.
Is Yoga a Type of Resistance Training?
While yoga can provide a strength workout, it is not typically considered a type of resistance training. However, Dr. Schoenfeld notes that the benefits of yoga (like increased flexibility and mobility) can be complementary to resistance training.
Blood-Flow Restriction Training
Blood-flow restriction training (BFR) is a relatively new technique that involves wrapping a band around a limb during exercise. Dr. Schoenfeld notes that while BFR can be effective for inducing muscle hypertrophy, it should only be used under appropriate supervision and caution.
What is Brad’s Routine?
Dr. Schoenfeld notes that his own training routine involves a mix of strength training (heavy loads), power training (plyometrics), and conditioning (like intervals or sprints). He emphasizes the importance of continuously challenging the body in new ways to prevent plateaus and optimize results.
In conclusion, Dr. Schoenfeld’s insights on strength training reinforce the importance of consistent training across the lifespan. By following evidence-based guidelines and avoiding common myths, individuals can improve their health, function, and physique through strength training.
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See Original Source
Source Description
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 Website: http://www.lookgreatnaked.com/
Brad’s Books: https://www.amazon.com/Brad-Schoenfeld/e/B001ILIG24
Brad’s Science: https://scholar.google.ca/citations?hl=en&user=ReXrc5cAAAAJ
PODCAST INFO:
Email: https://www.foundmyfitness.com/newsletter
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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