Brad Schoenfeld has published over 200 peer-reviewed studies on muscle hypertrophy, and his research reveals why most people are training with far less volume than optimal, but adding more sets isn't always the answer.

After analysing decades of resistance training data, Brad discovered that the relationship between volume and muscle growth follows a dose-response curve with a point of diminishing returns that varies dramatically between individuals. While some respond to 6 sets per muscle group per week, others need 20+ sets to maximise growth, and the difference comes down to factors most trainers never consider when programming.

Tune in to find out your optimal training volume, why the ”10 sets per muscle group” recommendation is oversimplified, and the specific markers that tell you when you've crossed from productive to junk volume.

00:00 Introduction
04:11 Understanding optimal training volume and individual variability
09:01 Effective rep ranges and importance of training to near failure
13:09 Mixing rep ranges for hypertrophy and the science behind it
15:11 Myths debunked by research including rest times and nutrient timing
18:23 Clarifying protein timing and muscle protein synthesis windows
23:00 Does lifting tempo matter and how to think about it
27:23 Eccentric vs concentric movement and site-specific muscle growth
30:15 Advanced techniques like eccentric overload and when to use them
31:43 Designing a hypertrophy programme with just three sessions a week
36:07 The hype and nuance behind training in the lengthened position
40:28 Longevity benefits of resistance training beyond aesthetics
45:06 Muscle memory explained from neurological and cellular angles
47:09 How to adjust training for older individuals
49:07 Signs you're under-recovered and when to back off
50:49 The future of hypertrophy training through genetic profiling

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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