Dr. Brad Schoenfeld, a professor at Lehman College in the Bronx, New York, has conducted over 300 studies in the field of exercise and sports nutrition. He believes that combining resistance training with an energy deficit through nutritional restriction is essential for promoting weight loss. Without resistance training, muscle loss may occur during weight loss, as 25 to 30 percent of weight loss can come from muscles. Research shows that muscle can be gained regardless of the range of loading spectrums, even up to 30 to 40 repetitions. Dr. Schoenfeld emphasizes that resistance training is indispensable, as it goes beyond the benefits of cardiovascular exercise, impacting muscle strength, hypertrophy, bone density, and posture.
Resistance training has significant benefits for bone density and posture. Osteoporosis, which is porous bones, is a major concern, especially for postmenopausal women. Resistance training pulls on the bones, which interacts with the musculoskeletal system to strengthen both muscles and bones. Weight-bearing exercises, such as running, are particularly effective for bone development, while activities like swimming and cycling have less impact. Regular and consistent resistance training can have profound effects on staving off osteoporosis and even building bones, especially when started at a younger age. Most research has shown that moderate to heavy loading is the most effective for these benefits.
Research has suggested that resistance training has a positive impact on bone density, particularly multi-joint movements such as squats. Dumbbells can be used for multi-joint movements, including shoulder and chest presses. It is never too late to start resistance training, with individuals in their 60s, 70s, and 80s seeing significant improvements in muscle strength and hypertrophy within 8 to 12 week training programs.
Starting an exercise routine at a younger age is important. Building muscle mass and bone density in the teens and 20s is crucial for long-term health. While it’s never too late to start, the earlier you begin, the better. Women, in particular, benefit from early investment in bone density to prevent issues like osteoporosis later in life. The concept of building a muscle and bone reserve is similar to starting a retirement account early. The more you build up in the beginning, the better off you will be in the long run. So, while it’s never too late to start, starting young is ideal.
Resistance training is crucial for building muscle and bone mass. It is especially important for young women to focus on bone density and preventing osteoporosis. Research shows that resistance training can begin in childhood, as long as it is done in a supervised environment and with consideration for the child’s maturity. There is no evidence to support the myth that resistance training stunts growth. In fact, growth hormone increases with resistance training, but the effects are specific to the period after the workout. It is important to ensure that children are emotionally and mentally ready for resistance training to prevent injury. In a supervised environment, resistance training is one of the safest activities for children.
Compelling research supports the benefits of resistance training for children as young as six or seven years old. Starting with lighter loads and making it enjoyable for them is crucial. Resistance training can improve self-esteem, reduce bullying, and make children better athletes. It can also lead to positive improvements in body composition, such as bone density and muscle mass. Resistance training can help improve lean mass, but it’s important to understand measures like underwater weighing and bioelectrical impedance analysis. While resistance training can impact fat-free mass and fat mass, it’s not the best way to lose body fat.
Weight loss is most effectively achieved through a reduction in calorie intake and nutritional control, rather than relying solely on exercise. While cardiovascular exercise can burn a significant amount of calories, it can be easily offset by consuming high-calorie foods. Resistance training is essential in preventing muscle loss during weight loss and can even lead to muscle gain while losing fat. The potential for successful recomping is influenced by the amount of weight to lose and the individual’s training experience. Anabolic steroid use can also significantly impact recomping, but is not relevant for most individuals.
To maximize muscle mass while losing fat, it is important to be at maintenance or in a small surplus. Individuals in a caloric deficit who are not resistance training will lose lean mass, even with sufficient protein intake. Resistance training and adequate protein intake are necessary to prevent muscle loss. In a caloric deficit, protein needs increase to maintain or gain muscle mass. The general literature shows protein needs of around 1.6 to 1.8 grams per…
The recommended daily allowance of protein for sedentary individuals is around 0.8 grams per kilogram. However, for those engaged in resistance training, approximately 1.6-2.2 grams per kilogram per day is necessary to maintain or promote anabolism. There is no evidence to support the myth that increased protein intake causes kidney damage or negatively affects renal function or bone density in healthy individuals. Therefore, for bodybuilders, it is advisable to consume up to 2 grams per kilogram per day. When in a calorie deficit, it becomes even more important to be at the upper range of protein intake. For obese or overweight individuals looking to lose fat mass, protein intake should be calculated based on their lean body mass rather than their current weight.
Precise measurements such as dexa scans and body fat caliper measurements are not commonly obtained by individuals. General estimates are often used to determine lean mass and protein needs. It is recommended for overweight or obese individuals to calculate protein needs based on a lean weight. Protein is difficult to store as body fat, making it a safe choice to increase protein intake when aiming for weight loss. The recommended protein intake is at least 1.2 grams per kilogram of body weight, with higher amounts needed for individuals engaging in resistance training. Supplementing with protein shakes may be necessary for older individuals to meet their protein requirements and prevent muscle depletion.
Research has shown that protein requirements are currently set at 0.8 grams per kilogram of body weight. However, recent studies have shown flaws in the early research that calculated this number, and it may be time to reassess and change it. It has been suggested that 1.2 grams per kilogram of body weight may be more beneficial, especially for older individuals who are resistant to anabolism and resistance training.
For older individuals, resistance to protein intake is also a challenge, as taste buds diminish and chewing becomes difficult. In these cases, supplementation with protein shakes can be beneficial to ensure that daily protein requirements are met.
Leucine, an essential amino acid, has been identified as a key factor in kick-starting the muscle growth process. Older individuals may require higher doses of leucine to achieve this effect, making supplementation even more important in this demographic.
For those who struggle to meet their protein requirements through whole foods, protein shakes can be a convenient and effective alternative. Women, in particular, may find it easier to consume protein through shakes rather than whole foods.
When consuming animal-based proteins such as meat, poultry, and fish, it is important to ensure that essential amino acids are obtained in the right doses per meal. While the topic of vegan and vegetarian protein intake is complex, these findings are relevant for those consuming animal-based proteins.
Research has shown that there is a graded dose response relationship for muscle protein synthesis. It is important to ensure proper dosages of leucine, particularly in older individuals, in order to hit the leucine threshold, especially after resistance training. Proteins from animal-based sources, such as meat, milk, and eggs, are rich in leucine. It has been found that individuals may need to take more protein per dose to hit the leucine threshold, particularly in the time after resistance training. Additionally, it has been observed that individuals actively doing calorie restriction for body recomposition may not see significant muscle gain. Time-restricted eating, such as eating all food within a 10-hour window, is a practice some individuals follow.
Time restricted eating is a topic of interest in the scientific community. There are various iterations of it, such as 4-hour eating and 20-hour fasting, 6-hour eating and 18-hour fasting, and 8-hour eating and 16-hour fasting. Some variations include fasting for two days and eating for five days.
Research has shown that spreading out protein consumption throughout the day may have benefits for muscle anabolism. However, for bodybuilders, it is recommended to consume protein across the day as much as possible to prevent catabolism during periods of fasting.
Current measures of looking at hypertrophy or MRI still have a margin of error, and studies on time restricted feeding have not shown much difference in muscle gain.
Recent studies have shown that there is a minor anabolic window after a workout. However, the most important factor for muscle gains is meeting daily protein requirements. If an individual consumes 1.6 grams of protein per kilogram of body weight, they are likely to see significant gains regardless of their eating window. The anabolic window is more like a barn door, rather than a narrow window, and is not as critical as previously believed.
Research has shown that consuming protein soon after a workout can be beneficial for muscle gains. There is no downside to consuming protein quickly after a workout, and it could potentially have a small benefit. The quicker protein is consumed after a workout, the better it could be for muscle gains. However, there is no hard rule to this, and it depends on individual goals and lifestyle. Studies have shown that older individuals may benefit from consuming at least 40 grams of protein in one meal.
The studies have shown that fasted individuals given a whey protein shake experience a faster release of amino acids into the body. When consuming a whole meal, the release of nutrients is time-delayed due to the body’s digestion process. The most important thing is to target the total daily protein intake, rather than stressing over the specific amount in each meal. Older individuals taking in 1.6 grams of protein will still see gains, unless they are bodybuilding at a master’s level show. Training load and the need to train heavy for gains has been an area of change in the science, with previous beliefs being challenged.
Research on muscle endurance has shown that muscle gain can be achieved across a wide range of loading spectrums, up to 30 to 40 repetitions. While there may be some benefits to using light loads for specific muscle fiber types, evidence from MRI data and ultrasound shows no significant difference. Studies across various populations have provided flexibility and options for resistance training, particularly for individuals training through injuries or for older individuals with joint-related issues. It is important to note that lighter loads must be used with a high degree of effort.
When it comes to strength training, it is important to challenge the muscles by using heavier loads. Lighter loads may not provide enough challenge for the muscles to adapt and gain strength, power, and endurance. The body adapts to strength training through a survival mechanism, so it is necessary to challenge it beyond its present capacity. Lifting lighter weights can be beneficial if it leads to fatigue, but it may require more repetitions. There is evidence that lifting heavier weights may help shift towards type 2 muscle fibers, which are important for strength and are specifically affected by age-related muscle loss. Type 1 fibers are more endurance-oriented and do not produce force as well as type 2 fibers. Both types of fibers play distinct roles in muscle function and aging.
Type 1 muscle fibers are resistant to fatigue, while Type 2 fibers fatigue easily but can produce greater force. As people age, Type 1 fibers are preserved more than Type 2 fibers. The sarcopedic effect is more specific to Type 2 fibers, which is problematic for functional capacity. Regardless of heavy or light training, both Type 1 and Type 2 fibers are targeted. Light load training does target Type 2 fibers, debunking the myth that only heavy loads activate high threshold motor units. Resistance training includes body weight exercises and weight lifting. Strength training is often used interchangeably with resistance training. Power training may be more relevant for older individuals and women, while bodybuilders may benefit from a combination of heavier and lighter training.
Power training is essential for older individuals to optimize functional improvements and prevent hip fractures. Evidence suggests that training involving moving weights quickly and controlling the descent can be beneficial. Power is the ability to produce force rapidly, and it is developed on a foundation of strength. It is important to incorporate power training into workout programs for older individuals to improve their functional independence and reduce the risk of serious injuries. Additionally, combining different training concepts, such as light and heavy loads, can further enhance the benefits of power training.
The optimal effects for power training can be achieved with lighter loads and moderate training. Heavy loads are not necessary for power training, as even a minimum of 8 repetitions with relatively light weights can be effective. It is important to choose a weight that allows for a minimum of 8 repetitions, as heavier loads will not allow for quick movements to achieve the benefits of power training.
Plyometric training, such as using a medicine ball, can also be effective for power training, especially for older individuals. Making the training fun is important for older people, and these exercises can be user-friendly and enjoyable.
Training to failure, or the inability to complete another repetition, is important for achieving optimal results in power training. It is important to fatigue the muscles and continue training until the point of failure.
A recent meta-analysis on this topic showed that the “go harder go home” philosophy of bodybuilding, where every set needs to be taken to failure, is not supported by the evidence. While training with high effort is important, taking every set to failure does not show any benefit for hypertrophy and actually showed a small detriment for strength.
Stopping a couple reps short of failure seems to have better effects on maximizing strength than training to failure. However, for very high-level individuals close to their genetic ceiling, training to failure may be more relevant and beneficial.
The concept of “repetitions in reserve” (RIR) suggests that maintaining an RIR of one to three reps from failure is necessary to promote optimal adaptations. Going to failure may not be necessary for the general population to achieve their fitness goals.
When designing a training program, it is important to consider the potential risks of training to failure. Certain exercises, such as squats or bench presses, carry a greater risk of injury when taken to failure. Using single joint and machine-based exercises may be more appropriate for training to failure, as they pose less risk of injury.
It is essential to take an evidence-based approach when developing a training program. Research can provide general guidelines, but individual factors such as genetics, lifestyle, and goals must also be considered. This allows for the customization of a program to meet the needs and abilities of the individual.
For most people, getting within one to three reps of failure can be effective. It is important to pay attention to the body’s signals of fatigue and adjust the workout accordingly. The number of reps needed can vary from person to person, and it is crucial to listen to the body’s response to avoid overexertion.
Resting intervals between sets are important for optimizing gains in muscle strength and hypertrophy. The number of sets and rest time between them depend on individual goals and training volume. Studies show a dose-response relationship between training volume and hypertrophy, with most people benefiting from 10 to 20 sets per muscle per week. However, a minimal effective dose of roughly four sets per week per muscle can still yield significant results. Ultimately, the amount of time devoted to training will determine the extent of muscle gains.
To maximize time efficiency in powerlifting training, consider using lighter loads and multi-joint exercises. Lighter loads can extend the duration of a workout, but are a viable option for those pressed for time. Multi-joint exercises, such as squats, deadlifts, and chin ups, engage multiple muscle groups and stabilizer muscles, making them more time efficient than isolation exercises like bicep curls. Advanced training methods, such as supersets and paired sets, can also help save time by working different muscle groups consecutively without the need for rest between sets. Additionally, drop sets can be utilized to work muscles to failure without the need for extended rest periods. These strategies can be implemented to make powerlifting training more time efficient.
Dropping the amount of load during a workout can be beneficial for increasing the number of repetitions. This technique, known as a drop set, involves using lighter weights to continue exercising after reaching failure with heavier weights. Research shows that for the general population, drop sets can be just as effective as multiple sets for muscle growth. However, for high-level athletes and bodybuilders, the impact may vary. Resting between sets is important for allowing the muscles to recover and maintain performance. Shorter rest periods may lead to decreased load and reps, contrary to previous beliefs that shorter rest periods were better for muscle hypertrophy. For strength, longer rest periods are recommended.
Rest intervals between sets for hypertrophy should be around 30 seconds to a minute to maximize the hormonal response. Shorter rest intervals promote greater growth hormone, testosterone, and igf-1 responses. However, the literature suggests that the impact of these hormonal responses on hypertrophy may be minimal. The total amount of weight lifted in a session, or volume load, seems to be a more significant factor. Short rest periods between sets can compromise hypertrophy. Endogenous hormonal effects from resistance training may not have a significant impact on muscle protein synthesis. Growth hormone is secreted at night, and its impact on injury prevention is purely speculative.
Exercise significantly alters tendon synthesis, potentially reducing the risk of injury. Research is needed to fully understand the impact of exercise on tendon synthesis.
There is evidence suggesting that women may recover more quickly between exercise sessions, but the reasons for this are not fully understood. Women should not necessarily train differently than men based on this evidence.
Recovery is crucial for effective training. It allows the body to replenish energy and joint-related reserves, as well as optimize the muscle protein synthetic response. In general, it is recommended to give muscles at least 48 hours of rest to maximize recovery and training effectiveness. Overtraining the same muscle daily is not beneficial and can hinder overall development.
The study examined the impact of training frequency on muscle growth in young men. The results showed that performing the same routine over three days led to greater biceps growth compared to spreading the routine over six days. It is unclear if this is an anomaly and further studies are needed for confirmation.
Additionally, the study suggests that recovery plays a significant role in older individuals. As people age, their ability to tolerate training volume decreases, and their minimum volume for maintaining muscle mass increases. It is important to consider individual differences, such as training experience and joint-related issues, when designing a training program for older individuals.
Optimizing Recovery in Resistance Training:
Nutritional status, sleep, and stress are important factors to consider in recovery. Three days a week is recommended for resistance training, with the potential for better gains than two days a week. Minimalist guidelines suggest three half-hour sessions per week.
Active recovery, such as recreational activity, can aid in blood flow and nutrient delivery for optimal recovery. While massage and foam rolling may have potential benefits, the evidence is limited and difficult to separate from the placebo effect.
Proper protein intake is essential for muscle and tissue recovery. Essential fatty acids, particularly omega-3s, may also have beneficial effects on recovery.
Research suggests that various strategies may aid in muscle development for older individuals. These strategies include massage, foam rolling, and cold water immersion. While massage and foam rolling show promise, cold water immersion has been shown to have negative effects on hypertrophy and strength measures. Acute inflammation has been shown to have a positive effect on muscle development, but chronic inflammation is detrimental. If using cold water immersion, it is important to consider timing and frequency to optimize muscle growth.
The blunting of the circulatory response in cold water immersion restricts nutrient delivery to the muscles. It is speculative, but the working theory suggests that cold water immersion should not be done immediately after training. Soreness is genetically influenced, with women tending to have less soreness than men. Soreness is primarily due to the eccentric component of exercise, as well as muscle damage and damage within the connective tissue. While soreness is not necessary for making gains, it could potentially indicate additional positive gains. A novel response generally indicates that the body is being taxed beyond its present state. However, genetic factors also play a role in how individuals respond to soreness.
Repeated training of the same exercise can lead to reduced soreness over time. Mild soreness may be positive, while very soreness can impair future training. Evidence suggests that combining eccentric and concentric exercises can lead to a synergistic hypertrophic response. Focusing solely on concentric exercises may reduce soreness, but it is not an optimal strategy for maximizing gains. Warm water baths and active recovery, such as walking or using the elliptical, can help alleviate soreness without negatively impacting hypertrophy.
One potential way to alleviate disorders is through consistent and repetitive exercise. Selecting a variety of exercises can optimize gains and promote a novel response. Aerobic exercise can also help with blood flow, which may aid in recovery and soreness. There has been discussion about the effects of combining aerobic exercise and strength training on muscle hypertrophy. Concurrent training was once thought to be detrimental, but current data shows that it may not have a negative effect on anabolic pathways. However, there is some evidence that it may have an effect on specific muscle fiber types. Overall, it is important to consider the literature when making exercise recommendations.
It is recommended to schedule resistance training and aerobic training on alternating days. If this is not possible, it is best to do resistance training in the morning and aerobic training in the evening. It is important to prioritize resistance training as aerobic training can compromise energy levels and performance.
The amount of resistance training and aerobic training should be carefully considered. Long, slow distance aerobic training and excessive marathon running can have negative effects on muscle development. However, moderate activities such as walking or high intensity interval training are unlikely to have negative effects.
It is important to listen to your body and be intuitive about your training needs. If extra time off is needed, it is likely that the training is being overdone. Periods of reduced training frequency, known as deload periods, can be beneficial for those training at a high intensity.
Endurance athletes can still incorporate resistance training into their training program, but it is important to carefully balance the two types of training to avoid overtraining.
Endurance training for athletes varies, but for runners, weight can be an issue. Training in a minimalist fashion is recommended to reduce muscle mass development and maximize strength development. Using heavier loads with low volume is beneficial for endurance athletes. Stretching is beneficial for increasing flexibility, but it should not be done excessively as it can reduce joint stability. Resistance training itself can act as a form of flexibility training, provided that it is done through a full range of motion.
Research has shown that combining motion with static stretching can lead to increased flexibility. Long-term, intense stretching has been found to promote muscle hypertrophy, with tension during the stretch acting as a mechanism of hypertrophy. Loaded stretching, where the stretch is done with weight still on the muscle, has been shown to promote greater muscle growth in specific muscle groups. This suggests that stretching may be more specific to type 1 muscle fibers than type 2. Overall, stretching has been shown to have an anabolic effect and can contribute to increased flexibility and muscle growth.
Blood flow restriction training, also known as BFR, utilizes a cuff to restrict blood flow proximally. The benefits and drawbacks of this type of training have been studied extensively. BFR training can be beneficial for light load training, and there are ways to modify yoga to incorporate resistance training principles. However, resistance training remains paramount for optimizing muscle growth. If time is limited, resistance training is irreplaceable.
Blood flow restriction training, or BFR, is a method used to train muscles in the arms and legs. The cuff is placed proximal to the muscle being trained, such as on the upper arm for bicep curls. Light loads are used, and fatigue occurs more quickly than traditional training. Evidence suggests that BFR promotes similar muscle development to traditional resistance training. While strength may be somewhat compromised, BFR can still substantially improve strength in well-trained subjects. Compared to light load training, BFR reduces the discomfort of high-repetition sets, making it a potentially more appealing option.
There is no longitudinal evidence showing that BFR training is better. The hypoxia inducible factor is thought to increase the hypertrophic response, but there is no evidence to support this. BFR training is limited to specific extremities and may not be safe for people with blood pressure issues. In research settings, specialized blood pressure cuffs are used to monitor pressure, but in non-research settings, people may not gauge the pressure properly and could cause harm. The speaker’s exercise routine is streamlined and focused on resistance training.