Science of Growth, Hypertrophy and Building Muscle w/ Brad Schoenfeld - 289 

Hahahahaha

PictureFit love your channel bro

You were right all along.

IT DEPENDSSSS !!!!

I knew what it would be... before I reached ....

billytheweasel yeah this is the first I’ve heard of these guys. Aside from Brad. He is great. Good stuff all around. I’ve been doing bro splits for years and started doing push pull legs for the past 4 months and it’s a big difference hitting the muscles twice a week. What’s tough for me is deciding when enough is enough. How do you know whether to do another back set versus starting the biceps portion of your pull day, for instance. Do you have a general set count you stick to? Thanks!

@@MrGflan look into Mike israetel's volume landmarks. Essentially you want to stay in between 10-20 sets per muscle group per week although every muscle group responds differently to volume. I do full body workouts 2-3 times per week and split up my volume accordingly and focus on weak points and back off my developed areas. Start slow with volume then over the weeks you can add more sets/reps/weight to be sure you're hitting progressive overload

cbappa2 thanks a lot!! Since I last posted this, I’ve been lowering my biceps volume (for example) on a pull day and I’m noticing I’m gaining more muscle. I guess I was burning out!! I know the biceps get a lot of use from pulling and I should have known. For me it’s about 3-4 sets of biceps isolation needed only, twice per week seems to be my sweet spot.

@@MrGflan I agree. I do less than 10 sets of direct bicep work a week and have no problem growing them. My triceps on the other hand are stubborn and I'm still trying to figure out their volume threshold and what they respond best to. It's all trial and error. Cheers

cbappa2 I would definitely recommend John meadows push down with the two spongy grips. I really felt it in the outer head and I never feel that one working. Cable rope overhead skull crusher movement also works well for me. Lastly, check out Jeff nipperd and his cable grab move he does one handed works really well

Did you catch Andy Galpin on Rogan? It was a fantastic interview breaking down Joe's misunderstanding of nutrition.

Sounds objective. Could you share any photos of yours that prove the course you took is really better than lifting heavy weights?

@@thesunrock it worked for him, why do you want proof lmao.

@@aj7907 because it is bs what he is saying

@@thesunrock I don't think it is. If you change your stimulus, you will grow muscles faster. Lets say, if he always trained in the 15-20 rep range and then switched to 1-6 rep range, then he would've gained muscles faster.

​@@aj7907 He is saying he lowered the weights, started to do 15-20 reps and his muscles started to grow even better than in his 30s. What you are saying is the opposite: you suggest a more effective range, which implies heavier weights. The OP might have gotten hooked on hormones since he made significant progress on his new program. To even keep on the conversation we still have no idea of the progress he is talking about. 24 years of lifting weights and such naive thoughts... That's the reason I questioned his statement.

Thanks. Now thats what I see! haha

mixed w/ woody harrelson

If you want to get huge muscles fast then visit this website here: HootMax.xyz

Jeff Nudd definitely more woody

Rapport is bigger than him

Ian Williams oh yeah that would be cool

15-20 reps a set targets type 1a muscle fibers which are slow twitch muscle fibers, good for long distance running and endurance, but this is not an effective way to get “jacked”, they grow significantly slower and smaller than 2b(x depending where you look) muscle fibers which are quick twitch and grow quicker and bigger, when getting “jacked” this is the route to go, sets of 8-12 reps is preferred for this muscle fiber growth.

It's probably just balding. I was wearing hat all the time for years, often even indoors, before I got tired and started to shave.

Squats take me 30 minutes to do 5 sets because those working sets are to failure.

I thought he also kind of looks like him.

Yes!

Yes. First thing I thought.

Depends on how you calculate volume. Most research shows that total tonnage [sets x weight x reps] is not really needed provided sets are equated in that you are above 60-65% 1RM. So using sets to control volume is really all that is needed, no super complex formulas. If you want to get picky, while you cycle exercises and build up to an over-reaching mesocycle, start with exercises you use less weight on, [front, zercher, olympic ATG] then go to wide stance back squats, and then finish with a box squat or deadlift, that way you are essentially building up your total tonnage [S x W x R] over the course of the macrocycle [months to a year], while within each mesocycle [2wks to months] you are increasing sets each microcycle [5-7days] for each lift which also increases total tonnage in waves over each mesocycle. Let me break it down real quick. Front Squat 250 Back Squat 300 Deadlift 400 add 1 set each microcycle then reset to 3 sets when moving to a heavier exercise 3-4-5-6;3-4-5-6;3-4-5-6 Front squat 250@70%=175 -week 1:175x3x10 Tonnage=[5,250]---->week 4:175x6x10 Tonnage=[10,500] Back squat 300@70%=210 -week 1:210x3x10 Tonnage=[6,300]---->week 4:210x6x10 Tonnage=[12,600] Deadlift 400@70%=280 -week 1:280x3x10 Tonnage=[8400]----->week 4:280x6x10 Tonnage=[16,800] It does build up total tonnage this way if that is your concern, then you can add X to your maxes and go through the cycle again after a deload if you want after the deadlift. This is not an exact percentage or weight prescription, just an image fo how you could place exercises to accomplish your total tonnage issue without having to calculate it over and over again because you know it is increasing given the exercises you choose. Hope this helps.

I want people with the education and hours in the gym I'm always hesitant when it says something like how to get jacked and there's a not so jacked person on

Aka Mike isratel

spencer mariano Mike holds Brad in extremely high regard.

No pecks no secks

spencer mariano eh I hear ya, but these guys don’t care about being jacked. It takes CARE to be jacked. They care about the science of being jacked more than the actuality of it. But I feel what your saying for sure

what is aerobics?? like a class or just steady state cardio

@@sugarlife485 Let's assume "steady state cardio" like endurance athlete training...What would be the answers to the proposed questions?

The ‘big’ guys you see are probably on gear

I believe he means sets per week per muscle group

AND empirical evidence doesn't portray the complete realm of evidence. It's a triad of personal preference, clinical experience and empirical evidence. From what've seen, best natural athletes, a lot of people who compete at worlds, do not change their exercises as frequent. Especially their major compounds.

No, they should eat sufficient combinations of plant-based proteins to obtain the full complement of essential amino acids

No will do nothing , EAAs is what you need

I watched it due to the publicity and people talking about it. It's really just vegan propaganda. They cherry picked and used insignificant case studies to try and prove that meat was going to kill everyone. That's just not true. I remember at one point they actually said "sugar isn't all that bad" which is complete bullshit. Aside from some fructose (fruit sugar), it shouldn't be in our diets at all, and they will pose a bigger threat to cardiovascular disease than meat will. I also remember one part in which they compared the cardiovascular damage of eating one egg to smoking, what, 5 cigarettes? That's nonsense. Studies have shown repeatedly that dietary cholesterol doesn't make that big of an impact on your blood levels of cholesterol. Another point, although there is an increased risk for cancers associated with meat, and processed meats in particular, it's not as crazy of an increase as they make it seem. For instance, if your risk of cancer was increased by (this is a completely made up number I'm using, I don't remember the percentages they used off the top of my head) 50% by eating meats, that percentage increase is relative to the risk you had before eating meat. By that i mean if your risk was 6%, it's now 9%, not 56%. If they wanted to show the health benefits of veganism, by all means, do it! The issue with that "documentary" is that they used sensationalism and blatant lies to try and get their point across. Veganism can have health benefits over a traditional american diet if you do it correctly, but it's not going to cure all diseases like they make it seem. I am not against veganism at all, I actually try and minimize the amount of animal products I eat simply for the nutritional value and importance of grains and fiber, I just can't stand when people lie to prove a point.

Perfect response! Exactly what he said!

Mike S agree!

Mike S They’re asking questions for themselves and not for the general audience.

I felt the same way because I thought they were trying to show off how much they know instead of being humble and trying to learn

So the main problem with Bro-splits is that you aren't getting enough frequency to the muscles. You should be hitting each muscle 2-3 times a week. So instead of a bro-split you can do a progressive overload routine like stronglifts 5x5, Greyskull LP, or GSLP (or madcow 5x5 if your intermediate) for strength. these are a 3-day per week full body routine that focuses on compound movements. You can also do a priodization routine like a 5/3/1 routine. There is a whole ton of routines here www.reddit.com/r/gainit/wiki/index if you want to take a look yourself. By the way, that wiki I linked is a very good read and I really recommend it

Greyskull LP, SS 5x5, SL 5x5, Reg Park's 5x5, Texas Madcow, anything really. PPL could also be good.

3 days on 1 day off has worked great for me

Depends on your experience level and/or how many days total you're training. If you're experienced and can handle it then you can still go bro-split, push-pull-legs twice in a week with a rest day somewhere, or as Scott says pull-push-leg-rest repeat, so you're getting almost 2x per week. Otherwise upper-lower x2 in a week or push-pullx2 but with squats and other quad movements on push day and deadlifts and other hamstrings movements on pull day also is effective. I myself personally do push-pull-legs and then a fourth workout that focuses on arms but involves all upper body all in supersets eg. weighted chin-ups with dips, suppinated rows with close-grip bench, barbell curls with skullcrushers, etc. I do this because 1. I can only realistically hit legs once a week with weights because I run 3+ times a week, 2. I have heavy volume on chest/back for my push-pull days, and focus completly on compounds rather than isolation movements for those days. Therefore, each week I have a day where I hit a muscle group hard, and then another where it's used more as secondary source, eg. chest/back on the arm day, and arms on the chest/back days. 3. I find arms can recover faster then chest/back/legs because they aren't put under such heavy stress and can be hit more often, 4. I often need two-three consecutive days off for long shifts at work so I need a split that is flexible enough that I can hit several days in a row if needed.