The SIMPLEST Way To GAIN MUSCLE (ft Dr. Brad Schoenfeld)

Summary

In this discussion, Dr. Brad Shernfeld, a renowned expert in muscle growth research, delves into the concept of minimum effective dose training. He addresses the common misconception that extreme training volumes are necessary for significant muscle gains, emphasizing that for most people, a more moderate approach is both effective and time-efficient. Dr. Shernfeld shares insights on how individuals can achieve substantial muscle growth with single-set training, approximately 10 sets per muscle group per week, and how supersets can be a strategic time-saving method. He also discusses the importance of understanding individual responses to training and the role of science in refining training techniques without drastically altering the fundamental principles.

Takeaways

• 🏋️‍♂️ The majority of people are not aiming to be bodybuilders; they seek moderate muscle growth, strength, and health.
• 🧐 Dr. Brad Shanfeld emphasizes that for most, a minimalist approach to training can yield substantial muscle gains without excessive time investment.
• 🔍 Research suggests that single-set training, done three times a week, can maximize muscle growth for many individuals.
• 🤔 There's a genetic variability in how individuals respond to training; some may require more volume to see substantial gains.
• 🕒 Time efficiency is crucial for adherence to exercise routines; shorter, more intense workouts can be effective for most.
• 🏋️‍♀️ A 'sweet spot' for training volume to achieve a visibly muscular physique without becoming a 'mass monster' is about 10 sets per muscle group per week.
• ⏱️ Supersets can be an effective strategy to save time in the gym while still achieving significant muscle growth.
• 📊 A recent study indicates that supersets, with minimal rest between exercises, can lead to similar muscular adaptations as traditional sets but in less time.
• 🔄 There's a misconception that scientific recommendations for muscle growth change frequently; however, the fundamentals have remained consistent over the years.
• 📉 Dr. Shanfeld's views have evolved, particularly regarding the effectiveness of higher rep ranges for muscle hypertrophy, which was previously undervalued.
• 💪 Training to failure is not necessary for muscle growth; most people can make gains stopping two to three reps short of failure.

Q & A

What is the main topic of discussion between Dr. Pack and Dr. Brad Shanfeld?

The main topic of discussion is the concept of minimum effective dose training and how little one needs to do to achieve solid hypertrophy or muscle growth, especially for those not aiming to be bodybuilders.

What does Dr. Brad Shanfeld suggest as a general guideline for most people to make substantial muscle gains?

Dr. Brad Shanfeld suggests that a majority of people can make substantial gains with single set training, three times a week, amounting to an hour to an hour and a half of training.

How does Dr. Brad Shanfeld define 'responders' and 'poor responders' in the context of muscle training?

In the context of muscle training, 'responders' are individuals who achieve muscle growth with relatively less training volume, while 'poor responders' require more volume to achieve similar results.

What is the significance of the study on supersets mentioned by Dr. Brad Shanfeld?

The study on supersets is significant because it suggests that supersets can be an effective strategy to save time while achieving similar muscular adaptations, strength, and hypertrophy as traditional sets, with the superset group taking almost 40% less time to complete workouts.

What is the recommended training frequency per muscle group according to Dr. Brad Shanfeld?

Dr. Brad Shanfeld recommends a minimum of two days a week of training for basic gains, with three days potentially yielding better results, depending on individual goals.

How does Dr. Brad Shanfeld view the importance of rest periods in muscle training?

Dr. Brad Shanfeld suggests that rest periods are often overemphasized. His research indicates that after 90 seconds, there's no significant difference in muscle growth, and even 60 seconds isn't much different from 90 seconds for most people.

What has been Dr. Brad Shanfeld's opinion shift on repetition ranges for muscle hypertrophy?

Dr. Brad Shanfeld's opinion has shifted to acknowledge that one can train across a wide spectrum of loading ranges, from 5 to 30+ reps, to achieve similar whole muscle hypertrophy, contrary to his earlier belief that higher reps were ineffective for muscle building.

What is Dr. Brad Shanfeld's stance on training to failure for muscle growth?

Dr. Brad Shanfeld's stance is that most people can make gains stopping two to three reps short of failure, and for those looking to optimize results, selective use of failure training might still be beneficial.

How does Dr. Brad Shanfeld perceive the stability of fundamental muscle growth principles over the past 15 years?

Dr. Brad Shanfeld perceives the fundamental principles of muscle growth to be relatively stable over the past 15 years, with most changes being minor tweaks rather than major overhauls, and that the basics are still very effective.

What is the role of science in optimizing muscle training according to Dr. Brad Shanfeld?

According to Dr. Brad Shanfeld, science plays a crucial role in optimizing muscle training, especially for those looking to take their bodies to their ultimate potential. However, for most people, the basic principles are sufficient to achieve their goals.

Outlines

00:00

💪 Optimal Training for Maximal Muscle Growth

Dr. Brad Shernfield discusses the concept of minimum effective dose training for muscle growth. He emphasizes that most people are not aiming to be bodybuilders but rather want to achieve a moderate level of muscularity and strength. Dr. Shernfield suggests that single-set training, done three times a week, can yield significant results for most individuals, allowing them to reach over 50% of their genetic potential. However, he acknowledges that there are individual differences, with some requiring more volume to see substantial gains. The conversation also touches on the idea that for those not aiming for extreme muscularity, the focus should be on time efficiency and achieving 'mod gains'.

05:01

🏋️‍♂️ Training Nuances and Their Impact on Gains

The conversation delves into the nuances of training that people often overthink, such as training frequency and rest periods. Dr. Shernfield argues that the focus on these details is often exaggerated, especially for those not aiming to be bodybuilders. He mentions a meta-analysis on rest periods, indicating that beyond 90 seconds, there's little difference in muscle growth, suggesting that shorter rest periods are acceptable for most. The discussion also addresses the misconception that scientific recommendations change frequently, with Dr. Shernfield asserting that the fundamentals of effective training have remained consistent over the past 15 years.

10:02

📚 Science and Flexibility in Training Approaches

Dr. Shernfield shares his evolving views on training, particularly regarding repetition ranges and training to failure. He admits that his stance has shifted from the belief that high repetitions were ineffective for muscle building to recognizing that a wide range of repetitions can yield similar results. He also discusses the importance of training to failure, suggesting that for most people, stopping two to three reps short of failure is sufficient. The dialogue highlights the flexibility that science offers in training approaches and how it can be adapted to individual goals and circumstances.

Keywords

💡Minimum Effective Dose Training

Minimum Effective Dose Training refers to the least amount of exercise required to achieve a desired outcome, such as muscle growth or strength gains. In the video, Dr. Brad Shanfeld discusses this concept in the context of people who are not aiming to be bodybuilders but rather want to achieve a moderate level of muscularity and strength. The discussion highlights that for most individuals, a single set training routine three times a week can yield significant results, which is a key takeaway for those seeking efficient fitness strategies.

💡Hypertrophy

Hypertrophy is the increase in muscle cell size due to an increase in protein content within the cells, resulting in muscle growth. The video focuses on maximizing hypertrophy through training, and Dr. Shanfeld shares insights on how much training is necessary for different individuals to achieve substantial muscle growth. The term is used to emphasize the goal of many trainees, which is to increase muscle size in a healthy and effective manner.

💡Genetic Potential

Genetic potential refers to the natural limits of an individual's physical capabilities, influenced by their genetic makeup. In the context of the video, Dr. Shanfeld mentions that most people can achieve a majority of their genetic potential for muscle growth through single set training. This concept is important as it sets realistic expectations for what individuals can achieve through exercise, acknowledging that there are limits based on one's genetics.

💡Training Volume

Training volume is the total amount of exercise performed during a workout or over a set period, typically measured in sets, reps, or time. The video discusses the 'sweet spot' for training volume, suggesting that 10 sets per muscle group per week might be sufficient for most people to make substantial gains. This concept is crucial for individuals looking to balance the time commitment of their workouts with the desired results.

💡Supersets

Supersets are a training technique where two exercises are performed back-to-back with little to no rest in between, typically targeting opposing muscle groups. In the video, a study on supersets is mentioned, indicating that they can be an effective strategy for time-efficient workouts that still promote significant muscle adaptation and strength gains. This concept is highlighted as a potential game-changer for those seeking to optimize their training without spending excessive time in the gym.

💡Exercise Adherence

Exercise adherence refers to the ability to consistently follow through with an exercise program. The video touches on time as a primary barrier to exercise adherence, suggesting that shorter, more efficient workouts like those involving supersets can help individuals stay consistent with their training. This concept is important as it addresses the practical challenges many people face in maintaining a regular exercise routine.

💡Repetitions

Repetitions, or 'reps', are the number of times an exercise is performed before resting. The video discusses a shift in understanding regarding repetitions, with evidence suggesting that a wide range of rep counts, from 5 to over 30, can be effective for muscle hypertrophy. This challenges traditional beliefs that higher reps are less effective for building muscle, offering a broader approach to training for different goals.

💡Rest Periods

Rest periods are the intervals of rest taken between sets or exercises during a workout. The video mentions a meta-analysis that suggests rest periods over 90 seconds do not significantly improve muscle growth, indicating that shorter rest periods can be just as effective. This concept is relevant for individuals seeking to optimize their workout time and efficiency.

💡Failure Training

Failure training involves performing an exercise to the point of muscle failure, where one cannot complete another repetition. The video discusses the idea that training two to three reps short of failure can still yield muscle gains, which contrasts with older training philosophies that emphasized training to failure for optimal results. This concept is important for understanding the flexibility in training approaches and the potential for individualized strategies.

💡Science of Training

The science of training encompasses the research and evidence-based practices that guide effective exercise routines. The video emphasizes that while scientific understanding of training has evolved, the fundamental principles remain consistent. It highlights the importance of adapting to new knowledge while recognizing that basic training principles are robust and have not drastically changed over the past 15 years.

💡Limb Muscle Length

Limb muscle length refers to the position of the muscles during an exercise, with 'long' muscle length typically indicating a stretched position. The video suggests that training at longer muscle lengths may provide added benefits, especially for individuals with joint issues. This concept is introduced as a consideration for those looking to maximize their training outcomes and highlights the importance of exercise variation.

Highlights

Discussion on minimum effective dose training for muscle growth and its relevance to the general population.

The majority of people are not aiming for bodybuilding levels but rather moderate muscle gains and health.

A single set training routine three times a week can yield significant muscle gains for most people.

The concept of individual response variability to training volume and the need for personalization.

The effectiveness of 10 sets per muscle group per week for the majority, as a time-efficient approach.

The potential of supersets to save time while maintaining muscle adaptation and strength.

A recent study indicating that supersets can lead to similar hypertrophy results in 40% less time.

The importance of training intensity and being intentional in the gym for time-efficient workouts.

The myth of needing to train each muscle group more than once a week for basic gains.

The overemphasis on rest periods and the finding that over 90 seconds sees minimal gains.

The idea that making substantial muscle gains is not as complex as it's often made out to be.

The shift in understanding about training to failure and its impact on muscle growth.

The role of science in refining training approaches and the importance of seeking truth in training optimization.

The flexibility that science has introduced to training, allowing for a broader spectrum of effective methods.

The significance of training volume in relation to individual goals and the diminishing returns as one approaches their genetic potential.

The common misconceptions about the frequency of significant changes in exercise science recommendations.

The evolution of views on repetition ranges and the evidence supporting a wide spectrum of effective rep counts for hypertrophy.

The potential benefits of lung muscle training for the average individual and those with joint issues.

Transcripts

[Music]

doctor pack here real doctor with

another fellow doctor at arguably the

medical center of New York here I AG

your house Dr Brad shanfeld thank you

for being on the channel and I want to

talk specifically about minimum

effective dose training and essentially

have somebody who is known for

maximizing adaptation maximizing

hypertrophy maximizing muscle growth

looking into the research and actually

producing much of the research around

maximizing muscle growth and just hear

from you and have people here from an

expert who's focused on the maximization

side of things how little does one need

to make solid hypertophy Gates and is

that really the case even for those that

are trying to get really jacked it it's

a great question a great topic because

the vast majority of people are not

looking to be bodybuilders or or even to

optimize their muscularity they're

looking to get some muscle looking to

get some strength and they want to be

healthy and for the vast majority of

people the the type of stuff that I do

is just not within their purview that

they don't really care about that they

just want a a more moderate G word they

don't they don't aspire to get those

gains they're looking for mod gains but

time is of a much greater Essence to

them and uh they're not going to want to

spend the time or the effort to do what

what it takes to optimize results mhm

and how much would you say a regular

person would need to do in order to make

substantial gains and get pretty jacked

obviously it doesn't need to be the

lowest amount they can do to make some

solid gains but what is a sweet spot as

far as trading volume goes and just some

general recommendations for somebody who

wants to look visibly more jacked not

necessarily become a mass monster or

absolutely maximize or at least make a

safe bed and maximizing their true

potential but what's the the least they

could do and still end up being jacked

yeah so when I'm answering a question

like that I have to speak in

generalities CU there's a lot of

interindividual responses that need to

be taken into account probably a

majority of people can get a majority of

their gains doing single set training

three times a week two three times a

week so anywhere between an hour to an

hour and a half a week of training they

can make when I say a majority certainly

more than 50% of their genetic potential

now I I will also say with that that

there are respond responders and poor

responders so those who are poor

responders generally do better or they

will need more volume to bring that up

uh so there are people that if they did

that routine they would not make

substantial gains and that's going to be

a we determine on an individual basis

yeah I would even go as far as to argue

that 10 sets per muscle group per week

for the majority of people is not really

that much volume to do and you can get

it done in a relatively time efficient

way if you're aware of your surroundings

and you're int intentional your training

well I I would agree with that but then

it depends on how much time do you want

to allocate so some people only have an

hour hour and a half or I should say

they perceive they only have that they

only want to allocate that amount and

that if you tell them when you start

talking about 10 sets they're going to

be in the gym for several hours a week

and that could be four probably around

four or five hours a week when you're

talking that type of and that could be

problematic for some people as you know

uh time is considered a primary barrier

to uh exercise adherance however the

great doctors here at Leman College uh

recently AKA today pre-printed a brand

new study on supersets um and how that

affected hypertrophy so can supersets be

a potential strategy for people to not

only hit that minimum effective dose

with effective being relative to the

individual and obviously some adjustment

needed but um are super a potential game

Cher for people yeah Game Changer is a

strong word but I I mean certainly it's

a strategy that can really help to save

time and as our study indicated really

all the muscular adaptation strength um

obviously hypertrophy muscle endurance

and even power were very similar uh

between conditions between Su set group

and the uh traditional set group and the

superet group was almost 40% less time

that he took to to finish the workouts

so uh maybe game changers isn't even too

strong word that it certainly can make a

huge difference in the amount of time

allocated and that gives you the ability

to add in more sets particularly for

those quote unquote who are poor

responders uh they can get more volume

in in similar time and yeah cuz we we

specifically looked at Super sets that

uh took about 20 seconds to go from uh

one exercise to the other and it was

Agonist antagonist super sets um and

then a couple of minutes break between

each superet which can then be tailored

to the preference of each individual

correct but overall it does seem that

making really really solid gains doesn't

is not really rocket science no so I've

always said that uh if you want to just

get a good physique uh and gain some

strength look good feel good get good

health benefits really minimum dose

training is extremely effective uh and

unless you are really looking to be a

bodybuilder to optimize you know be one

of these people who wants to optimize

every Morel muscle you can build that's

when the nuances of training become more

important so you you can reach you know

it's always difficult to put an exact

percentage on it but let's say 3/4 of

your potential or so fairly minimalistic

routines now it it kind of goes

up quickly where you get a lot of the

gains very quickly and then kind of

tapers off so you need somewhat more and

more the the higher you want to go the

more in depth you need

to uh or the more Focus you need to have

on the nuances of training to really

take your body to its ultimate level

yeah that makes sense and what do you

think are some of the nuances that

people tend to overthink or at least

perceive as oh I saw this brand new

study by Dr Sean F's lab or this is the

the new technique people that are

talking about and they tend to over

focus on relatively minute details that

mostly uh cater to those who want to

optimize and I mean virtually all the

variables so for for instance uh

frequency you know do you need two days

a week or one day a week if there is a

benefit to doing more than one day a

week per muscle group so not you do need

to I should clarify when I say two days

a week that would be of per muscle group

so certainly I would think a minimum of

two days a week of training for basic

gains probably three would be get you

somewhat better results depending on

your your goals there but uh how many

times a week should you train a muscle

grou maybe two would get you slightly

more results but the focus on that is I

I think way over blown I think it's very

minimal um the uh another one that's

really I think overblown is rest periods

we just came out with a a mate analysis

on that Mike do you need 2 minutes 3

minutes and basically the M analysis

that we uh carried out showed really

over 90 seconds you're getting uh

there's no really no differences and

even with 60 seconds wasn't that big a

difference from 90 seconds so again from

a minimalistic standpoint you might

sacrifice some gains but if you're not

looking at bodybuild I don't think it's

going to be appreciable enough to be

meaningful for the majority of people

yeah I'm full full on I'm fully behind

you on that and it's something that

intuitively made sense especially if

you're training with a high intensity of

effort and you're consistent um another

thing that I wanted to touch on is um

there's this misconception that

science constantly changes with the

recommendations and the way things are

supposed to be done which I feel is a a

very bad uh stra man that is not really

based on much what do you think has

really really changed in terms of

fundamentals for muscle growth in the

past let's say 15 years or so because

you've been doing research for how many

years now a lot of years a lot more than

15 so I I think it then comes down to

what your consideration is of of change

so I'll give you a few um my opinion has

shifted 180 degrees on um repetition so

I I was trained as a upand cominging

sports scientist on The Concept that if

you did more than 12 to 15 reps you were

basically doing glorified cardio and

that you're not going to build muscle

you're not going to activate and and

recruit all the highest threshold mod

units which are attached to the type two

fibers and over the past 15 or so years

there's now been compelling evidence I

mean where I there's few things that I

have I'm very confident in saying but

this certainly is one that you can train

across a very wide spectrum of loading

ranges uh anywhere between let's say 5

to 30 plus reps and get similar whole

muscle hypertrophy there's nothing wrong

with sticking with that hypertrophy Zone

that the majority of body bus do but to

say that doing higher reps is not going

to get hyperjoy it's been I think

undeniably refuted and and it opens up

the possibility I think one of the real

important factors that comes out of is

for people that have joy related issues

older individuals in particular where

they have difficulty with osteoarthritis

and other uh issues that it really can

be a very effective tool failure

training again so depending on what your

goals are uh I I think the vast majority

of evidence now is suggests Surly

suggests that most people can make Gain

stopping two to three reps short of

failure that you need to train all L and

look I came up from that Old

School uh go all out or go home where I

was doing not only every set to failure

but I was doing four straps and drop

sets and all these um extension

techniques set extension techniques so

uh I think the U my My Views have

changed do I think there still may be

for for those who are really looking to

optimize results a benefit for Selective

use of failure can't rule that out but I

mean we can go through really all the

variables and I think that we've we've

seen some shifts in in most of them but

uh I don't see why that would be an

issue for anyone because that's what

science is about and that should be what

everyone wants should want to seek the

truth and um if you come across new

knowledge if if your goal is to optimize

results if you're seeking new if if you

really want to get to your optimal

potential seeking the truth is is where

you should be focusing now you could you

could been training with a minimalist

routine 20 years ago and not changed

that at all and still gotten the results

that you want so again where science

really I think becomes more applicable

is when we're talking about those who

really want to take their body to its

ultimate potential are close to that

yeah I would even argue that science if

anything has made things even more

flexible so cuz people act as if every

week or every month or every six months

there's some huge scientific update that

completely changes the basics when in

reality the basics of doing enough

depending on your goal if you want to

maximize or not enough training volume

train hard be consistent make sure you

hit all your muscle groups or whatever

maybe some tweaks with exercise

selection and aside from that sure there

is some room yeah you may be able to eek

out a bit more muscle growth if you rest

a bit longer or if you include some

exercises that Target um that that will

to better Regional hypertrophy for some

muscle groups but nobody's not going to

make extreme Gaines just following the

most basic of principles yeah so

obviously uh we have been involved in

the Linton partial uh research and

bringing that to the Forefront and where

I think the evidence is showing at least

some promise to the fact that uh

training at lung muscle LS uh provides

added benefit again for the average

individual I don't think it's something

that really is going to make an

appreciable difference the the person

that just wants I I think they should

incorporate to me that's the type of

thing that it's kind of a no-brainer to

to at least look at some of that because

it doesn't involve extra training or

anything but if they didn't do that it's

not like the difference between them

making games or not making exactly so so

again I think it really comes down to

context in this type of situation yeah

that's what I feel most people miss and

it's great to hear I think for for many

people watching to hear somebody who

like yourself who is behind the scenes

at the highest level um and behind the

scenes of maximization at the highest

level um essentially telling them hey

the basics will get you there for the

most part thank you so much for being on

my pleasure thank you for your service

am man hey real doctors out don't forget

to like subscribe and keep an eye out

for many cool research projects coming

out from the lab from New York we'll see

you later peace

[Music]