How to Maximise Muscle Growth (ft. Dr. Brad Schoenfeld)

Summary

In this expert-led discussion, Brad Schoenfeld, a renowned authority in muscle hypertrophy, shares insights on optimizing muscle growth. He covers the ideal set ranges, emphasizing the 10-20 set guideline per muscle group, and introduces the concept of specialization cycles for lagging muscles. He also addresses training to failure, exercise selection, and the importance of full range of motion. Furthermore, he discusses the impact of rest intervals, training techniques like supersets and drop sets, and the value of a mind-muscle connection for effective hypertrophy training.

Takeaways

• 💪 Maximizing muscle growth generally involves doing between 10 to 20 sets per muscle group, with the total volume spread across all muscle groups.
• 🔍 Specialization cycles can be very effective for improving lagging muscle groups by focusing more volume on them within the overall training volume.
• 🚫 Avoid overtraining by not exceeding a total of 400 sets per week, as this can have negative effects on muscle growth.
• 🔄 Periodize volume by starting with lower volume, moving to moderate volume, and then possibly incorporating a small cycle of higher volume to promote supercompensation of muscle tissue.
• 🏋️‍♂️ Count volume by considering direct and indirect volume for each muscle group, with a general heuristic of 3/4 to 1 ratio for synergist muscles like biceps and triceps in compound movements.
• 🗓️ Train each muscle group twice or three times a week, with higher volume spread across more sessions to avoid overtraining.
• 🚫 Training to failure is not always necessary for hypertrophy, but incorporating some sets to failure, especially on single joint movements, may provide additional benefits.
• 🏋️‍♀️ Exercise selection should be based on applied anatomy, targeting different regions and fibers of muscles with varied exercises and techniques.
• 🔄 Full range of motion is generally beneficial for strength and hypertrophy, but incorporating lengthened partials can also be advantageous.
• ⏱️ Rest intervals between sets should be around 90 seconds for single joint exercises and about 2 minutes for multi-joint exercises, but auto-regulating rest periods can also be effective.
• 🔧 Training techniques like antagonist paired supersets and drop sets can be time-efficient and effective for muscle building, though more research is needed to fully understand their impact.

Q & A

What is the recommended range of sets per muscle group for maximizing muscle growth?

The general guideline from the literature suggests doing somewhere between 10 to 20 sets per muscle group. However, individual needs may vary, with some people responding well to fewer sets and others benefiting from more.

How can specialization cycles be effective in muscle building?

Specialization cycles can be very effective in bringing up lagging muscle groups. The idea is to manage volume by giving more sets to the lagging muscle groups and less to the more well-developed ones within the overall set budget.

What is the potential downside of doing extremely high volumes of sets?

While there is no definitive literature on the exact threshold, doing an excessive number of sets, such as 400 sets, can lead to not only diminishing returns but also overtraining, which can have negative effects on muscle growth.

How should volume be periodized in a training program?

Volume can be periodized by starting with lower volume, moving on to moderate volume, and then possibly incorporating a small cycle of higher volume. This approach can help in managing training intensity and preventing overtraining.

How should training volume be counted across the week?

Volume can be counted by considering the total number of sets done for all muscle groups. It's important to consider both direct and indirect volume, with indirect volume being counted at a ratio of about 3/4 to 1 for synergist muscle groups.

How often should each muscle group be trained to maximize muscle growth?

The evidence suggests that for moderate volumes (around 10-12 sets per muscle group), training once a week is sufficient. However, for higher volumes, it's better to distribute the sets across two or more sessions.

What is the role of training to failure in muscle hypertrophy?

Training to failure is not necessarily required for maximizing hypertrophy, but there may be benefits to pushing to failure on some sets, especially as one becomes more advanced. It's suggested to manage failure by using it more on single-joint exercises and less complex movements.

How should exercise selection be approached for effective muscle building?

Exercise selection should be based on applied anatomy, considering the different regions and fiber directions within muscles. Different exercises can target different fibers, and a combination of single and multi-joint exercises is often beneficial.

What is the current stance on the range of motion for hypertrophy training?

The majority of sets should be taken through full ranges of motion for strength and functional benefits. However, incorporating some lengthened partials can also be beneficial, potentially providing the best of both worlds.

What are the recommendations on repetition range for hypertrophy training?

The evidence suggests that a wide range of repetition, from 5 to 30 reps, can be effective for hypertrophy. There is no need to limit the range to a specific number of reps, and incorporating both higher and lower rep ranges may have a synergistic effect.

How important is interset rest duration in maximizing muscle building?

A meta-analysis suggests that resting around 90 seconds is sufficient for most exercises. However, multi-joint exercises might benefit from slightly longer rest periods, while single-joint exercises might need less rest. Auto-regulating rest periods can be an effective strategy.

What are the benefits and considerations of using drop sets and supersets in a training routine?

Drop sets and supersets can be effective for time efficiency and potentially adding volume to a workout. They can be particularly useful in machine-based exercises. However, the evidence on their effectiveness is still limited, and they should be used with consideration of overall training volume.