Brad Schoenfeld, PhD, Author at T NATION

Light Weights for Big Gains

Brad Schoenfeld, PhD — Fri, 17 Mar 2017 12:00:00 +0000

"Lift heavy to grow" is a favorite mantra of coaches and gym rats alike. Heavy weights maximally recruit the large motor units associated with type II fibers, and since the type IIs are strength-related fibers with the greatest growth potential, focusing on their maximal recruitment is the key to getting swole, right? Well, not so

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Tip: Turn Up the Volume

Brad Schoenfeld, PhD — Fri, 20 May 2016 11:00:00 +0000

Back in the 1970's, Arthur Jones popularized the so-called high-intensity training (HIT, not to be confused with HIIT – high intensity interval training) approach to building muscle. HIT is based on the premise that only a single set of an exercise is necessary to stimulate growth, provided you train to the point of momentary concentric

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Tip: Vary Rep Range to Grow

Brad Schoenfeld, PhD — Thu, 19 May 2016 11:00:00 +0000

The optimal number of reps for hypertrophy-oriented training is a source of ongoing debate in the fitness field. Although the research is by no means conclusive, evidence indicates that a moderate rep range (about 6-12 reps per set) is best for maximizing muscle growth. This is often referred to as "bodybuilding-style training" as it provides

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The New Science of Time Under Tension

Brad Schoenfeld, PhD — Wed, 25 Nov 2015 13:00:00 +0000

What is Time Under Tension? Surf the internet and you're bound to see a slew of training recommendations based on the concept of time-under-tension (TUT). Basically, this refers to how long the muscle is under strain or resisting the weight during each set. Do 12 reps of biceps curls, taking about 1 second to lift

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5 Things We Can Learn From Arnold About Building Muscle

Brad Schoenfeld, PhD — Fri, 06 Nov 2015 13:00:00 +0000

Wisdom From The Golden Era At the height of Arnold's bodybuilding career, we didn't really know much about the science of muscle hypertrophy. That's why a lot of old-school bodybuilding wisdom was anecdotal at best. We now have a lot more research at our disposal, and while many Golden Era bodybuilding tactics are called "broscience"

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5 Strategies for Choosing Exercises

Brad Schoenfeld, PhD — Wed, 08 Jan 2014 13:00:00 +0000

The Overlooked Factor Lifters often focus on training variables such as intensity and volume, and rightly so. These can have a profound impact on adaptations, but an overlooked factor that's critical to progress is varying your exercise selection. If you fail to include a variety of exercises in your routine, you'll fall short of getting

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What's Best, 3 or 6 Meals Per Day?

Brad Schoenfeld, PhD — Wed, 02 Oct 2013 21:00:00 +0000

Here's what you need to know... Research doesn't support the idea that eating more frequently "stokes the metabolic furnace." There's evidence that eating multiple small meals can increase protein synthesis, but this has only been shown in cases where protein intake is very low. It's best to experiment with different meal frequencies and see what

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Blood Flow Restriction Training

Brad Schoenfeld, PhD — Mon, 16 Sep 2013 14:00:00 +0000

Resistance training articles often explore variations on the same old theme. That's because there just aren't many new techniques to report on... at least few that actually work. Occasionally, though, there are exceptions. If you've been searching for a novel way to ramp up muscle growth, here's a strategy that you might not have considered

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Do Pain Pills Impair Muscle Growth?

Brad Schoenfeld, PhD — Tue, 13 Nov 2012 13:00:00 +0000

Odds are you've done it. Over 30 million people do it every day. I'm referring to taking non-steroidal anti-inflammatory drugs (NSAIDs) – you know, those pain-relieving pills that line the shelves of every pharmacy, supermarket, and convenience store. There are literally dozens of brands from which to choose: Motrin, Advil, Aleve, Tylenol, Nuprin – the

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4 Reasons You're Not Gaining Muscle

Brad Schoenfeld, PhD — Tue, 04 Sep 2012 12:00:00 +0000

Here's what you need to know... Your gains will stagnate if you only weight train within the same rep ranges and loading patterns. Alternate by using more weight for fewer reps and lighter weight for higher reps. Volume is key. Don't think a set or two per exercise will give you noticeable hypertrophy. If you

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