This episode is also on the FoundMyFitness podcast on Apple and Spotify. Show notes: foundmyfitness.com/episodes/brad-schoenfeld 00:02:12 - Why should we lift weights? 00:03:42 - Why building bone matters 00:08:18 - How to lift in old age 00:10:31 - Why to lift while young (especially women) 00:13:06 - Should children lift weights? 00:13:51 - Does lifting stunt growth? 00:16:34 - How to change body composition 00:24:08 - Protein requirements 00:26:05 - How to calculate protein needs 00:33:39 - Protein per meal - what's the right amount? 00:35:04 - Does time-restricted eating undermine hypertrophy? 00:40:04 - Anabolic window: myths vs. reality 00:43:01 - Total daily protein intake 00:45:29 - Training load (going heavy vs. higher volume) 00:51:34 - Why aging affects muscle power (loss of type II fibers) 00:54:37 - Power training vs. strength 00:56:05 - Benefits of explosive power training (fall prevention) 01:00:04 - How to power train with plyometrics 01:00:44 - Training to failure (is it important?) 01:06:44 - Rest in between sets (is it needed?) 01:08:09 - Number of sets per week 01:19:16 - Tips for recovery 01:30:26 - Should you get sore from exercise? 01:33:32 - What can you do for soreness? (without blunting hypertrophy) 01:37:02 - Does aerobic exercise undermine resistance training? 01:41:31 - Resistance training for endurance athletes 01:43:18 - Can stretching increase muscle growth? 01:47:52 - Is yoga a type of resistance training? 01:50:22 - Blood-flow restriction training 01:55:23 - What is Brad's routine?
As a 72-year-old who lifts 4 times a week. Thank you for this Rhonda. So hard to find guidance in this area. You're always the first place I look. And you never disappoint. Happy Holidays.
That’s awesome! I wish more of my patients over 60 did more resistance training. Check out Stan Efferding (“Worlds Strongest Bodybuilder”) and Andrew Huberman, as well. Both have lots of great cited research and they reference many of the things Dr. Rhonda does.
@@docjeff Andrew Huberman does have a tendency to overexaggerate and over extrapolate the evidence and puts too much emphasis on rodent studies or mechanistic studies which aren't verified to work on humans. So just take the very bold claims he makes with a grain of salt and see if other credible researchers say the same thing before you go ahead and alter your life to spend time/money into things.
@@djimiwreybigsby5263 Worked out most of my life. But really didn't start lifting until my early forties. Best thing I have learned from a former NFL player. Is not to lift heavy but lift light to medium weights. Do sets and reps. Heavy weights at my age do damage to joints and ligaments. By doing sets and reps at medium to light weights. I get to where I want to go without serious injury.
@@chaunceywilliams8405 thanks. That was my strategy too and what I advised patients as a therapist; moderate weights and high reps to strengthen the connective tissue along with the muscles... I only recently became interested in hypertrophy but not at the risk of doing damage
Dr Brad’s forgotten more about training than I will ever know. His studies are the foundation of literally everything I do in the gym. Thank you so much for this interview and thanks to Dr Brad for taking the time to publicly discuss his work.
I attended a class with Brad Schoenfeld in 2000, when he focused on women's weight training, and before he advanced to his current level of achievement. He is wonderful.
As a 40 year fitness professional my measure of the ideal strength program is the program that gets the most people (of all ages) doing effective strength training for life, not what gives the very best results for an athlete or body builder. For the general population training time, training frequency and perceived risk of harm stops them starting or continuing. Also, for metabolic health, to build and maintain as much lean tissue as possible, the aim is to work all the big muscles in as shorter time as possible. For these reasons we've found that just 1 set of 5 basic compound (multi-joint) exercises gets the most people to start and continue strength training for life. Note: muscles can't count reps and sets. They mainly respond to the amount of overload stimulus on the last rep of each exercise. If someone plans to do multiple sets (adding to training time), there's an inclination to save yourself in the beginning sets for the past set. Here's a very simple prescription that we've found works. Step 1: Choose 5 exercises: Lower body pushing (leg press or squat). Upper body pushing (Chest press or pushups). Upper body pulling (seated row or dumbell rows. Upper body pushing (shoulder press). Upper body pulling (pull down or chin-ups). Step 2: Do each exercise rep slowly (aim for 5 secs up and 5 secs down = 10 secs per rep) to take the momentum out of the movement and minimise potential for joint harm. Step 3: On each exercise choose a weigh or resistance that's LIGHT ENOUGH so you can keep moving for 60 seconds (about 8 slow reps) and do as many as you can endure. Tip: do not stop at 10. Tech tip: It is not "time under tension" but "time until fatigue". There is no need to warm up reps or sets, when you are moving slowing and choosing a weight that's light enough to keep moving for 60 seconds. In the first few reps your strength is far greater than the resistance. Step 4: On any exercise where you can do 12 or more slow reps (about 120 seconds) increase the weight-resistance around 5% on that exercise next time you train. With 5 exercises of up to 2 minutes each, total training time should be about 15 minutes, or 20 minutes max. If you have a trainer or training buddy watching you, it's likely you'll make a bigger effort and achieve a higher adaptive overload stimulus and better results. Step 5: Keep a program card or book to record your weight and reps (or seconds) each time you train, so you're always aiming for a PB (personal best) on every exercise. In fact every set is a strength test. Step 6: Commit to doing this single set routine at least once a week. (Yes this does work and gets more people strength training.) Twice a week will be better. Three times per week may only provide marginal advantage but adds training frequency requirement which actually stops many training. Gym owners should be aware that the bias of gym's trainers and strength coaches who promote time-robbing multi-set high volume, high frequency training will say "This doesn't work as well." and will actually decrease the number of people strength training for life. Step 7. (optional) you might choose to do other exercises (functional, abs, core, flexibility, cardio, classes, pilates, yoga, sports, walking, hiking, riding etc) and all this will be a bonus. Tech tip: This prescription prescribes progressive overload from the beginning. It is a self-updating program. I did the same 5 exercises once a week for 15 years and just kept on getting stronger, despite the declining testosterone with increasing years. (About to turn 70) Twice would have been better but I could only get to the gym once a week. I was a very happy member going just once a week for 30 minutes, including chatting time. I paid for access 24/7 but only went for 30 mins a week. My "rest between sets" was 1 week! Ask any non-exercise the question "If you had done this short 5 exercise routine (at the gym or home) just once a week for the past 52 weeks, would you be in better shape, or at least stronger now?" 100% will say "yes". Of course they need optimal daily quality protein and rest. Thanks for a fantastic episode.
Thank you for this my aunt is 98 and suffer s from osteoporosis I have been talking to her about getting back to the gym but this gives me an idea on a work out for her
Among the hundreds of other comments appreciating everything you and the team does, I also wanted make my OWN comment and thank you for this amazing and almost invaluable information you bring to us at zero cost! Greetings from Sri Lanka.
The citations of sources in the video are such a great addition to the podcast, you can directly learn more about what is being debated. First time I see this and I must say this is genius !
I like that this doctor is humble and intelligent enough to revisit established theory if/when the evidence indicates the contrary. Great interview, thanks!👍
Rhonda- very grateful to you and Brad for this interview. It was not to clinical. I competed in 2022 in the CF Open and was ranked 22% in the world ( age 71) , so this material is highly useful for my training. Best, Rich
This was a particularly information rich episode thank you Dr Patrick. For those of you who are over 65 like myself but work out regularly the issue of recovery becomes more and more important, and I have found the longevity regimen, NR and NMN type protocols, have markedly reduced recovery time, markedly reduce soreness and markedly improved the response to exercise. You still have to do all the hard work but it does seem that something about the mitochondrial energization etc is allowing for hypertrophy & recovery. One caveat, while I feel more quickly recovered I would say that perhaps shortening that time based on "feeling like I can" has perhaps affected my sense of "explosive strength" development, even though hypertrophy and endurance has been excellent. This experience seems to track with the physiology Drs Schoenfeld, Phillips, Hubermann et al have described. I am focusing now on pushing heavier loads and this has added the strength component, my routines typically are lighter loads, but studies have shown, you got to push high weight/low rep close to failure to get that kind of strength. Also interesting to consider how the immune enhancing effects of cold and the beneficial effects of allowing for acute post-workout vs chronic inflammation work in relation to muscle hypertrophy, especially since muscle mass correlates to overall health. The NAD+ boosters appear to benefit inflammaging, immunity, and recovery. As to whether they actually help me live longer, it's too soon to say haha! (I'll add here, IMHO, creatine is absolutely essential, and I was surprised this didn't come up in the discussion). academic.oup.com/cdn/article/6/Supplement_1/983/6606954
One of the best overall interviews I have heard on resistance training and hitting all the major points. Dr. Patrick asked all the right questions. Outstanding, thank you!
62 yo woman, weightlifting. 30 gm protein 4 times a day and it’s really helped with not being hungry, losing weight and gaining muscle. Regarding supplementation, Rhonda (and many of us) takes a number of supplements or specific foods instead of supplements so I’m not seeing what is the problem with supplementing protein if you can’t eat the all the protein as whole foods. Fantastic interview.
Lean muscle mass is like the fountain of youth. Getting into strength training is one of the biggest blessings of my life. It also helps you become more careful of your nutrition and over all health awareness. Get amongst it kids
I'm obese and 62, and close to being diabetic. I used to lift heavy weights but have barely done any real exercise since going through cancer. I'm now on a Keto diet (testing my ketones and glucose with a monitor) and have lost 20 lbs over the past few months. I've just started Dr. Doug McGruff's weight training protocol - basically training until failure. I finally feel as if I am about to get control of my weight, my health, and my fitness. this was a great video, and I'm going to subscribe to the podcast.
Dr. Patrick is a straight up gem dropper. Her channel is the last channel i'll need to watch about fitness. Between Schoenfeld and Phillips, there is nothing else you'll need to start/build your program.
Actually there is one very important topic that everyone should know about, that neither Schoenfeld nor Phillips adequately address; and that is the role of "intensity", in regards to building muscle. Intensity is the #1 key to maximum muscle-growth stimulation, and thus maximum muscle-growth. And that's because in order to get a muscle to grow bigger and stronger, you need to subject the muscle to a "higher level of intensity" than what the muscle is currently accustomed to. Doing so triggers a response in the central nervous system, that gets the muscle to grow bigger and stronger, to adapt to that higher level of intensity. And the higher the intensity, the greater the muscle-growth stimulation is likely to be. And the greater the muscle-growth stimulation is, the greater the muscle-growth is likely to be. So to achieve maximum muscle-growth, you need to generate "maximum intensity", for any strength-training exercise that you do. And to accomplish that, you need to know what intensity is. And neither Schoenfeld nor Phillips define intensity at all, nor do they even mention the vital role that intensity plays in the process of building muscle. So that's a big void in their workout plans, and the body of advice that they share.
I have seen videos of Brad were he says about training to failure, however the videos of him training is evidence that he doesn't train to failure and uses too much momentum..
Thank you for this. Started lifting a year ago when I retired after 41 years of electrical work. Knew i needed to get some muscle before heading into oldness. No gym, just a bunch of dumbells and stretchy cords, a bullworker, and a homemade isometric device for practicing dead lifts. I use the bfr bands and they seem to work well. Trying to eat more grass fed beef and their organs. Using whey isolate protein and suppplements. This talk provided a bunch of great info to make my workouts as efficient as I possibly can. Probably need to view this a few times.
Look into getting The Cellerciser- It’s the number 1 best form of exercise and health in my opinion. I started lifting weights at 15 years old and I got my cellerciser in November 2020. I did my last weight training workout on April 12, 2021- Im now 40 years old and have been using my cellerciser faithfully for a couple of years now. I feel better- look better- have zero aches and pains in my joints from the weights - my flexibility on a cellular level is better than it’s ever been with zero additional stretching . When you lift weights, you are manipulating gravity by putting weights in your hand to make performing a muscular contraction more difficult- When you jump on the cellerciser- instead of picking weights up away from gravity, you are increasing the forces of gravity by subjecting every single cell in your body to the forces of acceleration, deceleration, and gravity
I am 54 and started strength training in Jan23. Watched this episode twice. Purchased your 2nd book Dr Schoenfeld. Very enriching episode. Thank you Dr Schoenfeld and Dr Patrick.
I am heartened by all the comments from more seasoned folk. I’m 60+ and am nursing through, I.e., aggravating a shoulder injury with my current routine. At some point I’ll get the memo and back off. Meanwhile, thank you for this episode, complemented by all the research.
Can't stress this enough... FANTASTIC podcast! Probably the best I have listened to, and I have been listening to such content for quite some time already. It summarises everything one needs to know to go about training and longevity. Cheers, Rhonda.
This is a great breakdown of all the current thinking. I've been lifting weights for 35 years and I'm absolutely on my soapbox now (at 61) encouraging my peers to start lifting if they're not already. It's such an important facet of aging well! Thank you for this.
I had several autoimmune diseases and was unable to work out properly anymore like I used to for the last 35 years. My workouts in the past for a few warm-up sets with 20 30 reps and then my heavy sets with 6 to 12 reps. Change my diet to get better as I got better. I was able to start working out again but I went through about 6 months where I barely did any workout at all and I did lose a lot of muscle during that time as you mentioned. I started working out again and I started with just playing push-ups sit-ups and body weight squats. At first I was able to get 45 push-ups and 15 squats. The squats are limited by my dizziness which is still an issue that hasn't totally resolved. Over the next 3 months I was able to get myself to the point where I can do 100 push-ups consecutively on some occasions and I generally do 250 to 300 push-ups every other day. I did gain back some of the lost muscle with just those exercises, chest and shoulders and triceps noticeably firmer and larger. Not like a natural bodybuilder anymore. But a fit person now
This is so exciting to get the most accurate information on strength training and muscle building today. I started lifting weights in 1977 at the age of 19, but the information was so varied about the best way to do it, and how it benefited you, it seemed to be trial and error. I went many years without lifting but I started 7 months ago and to my surprise I found out I could still build muscle and lose fat at the same time. I'll be 65 in a couple months and It's very exciting to get back my leg strength as well as upper body. I thought I was too old to build muscle. Thank you for bringing Dr. Shoenfeld and asking most beneficial questions.
Great interview. Packed with very beneficial explanations. Rhonda is a great interviewer and let's the doctor finish his thoughts without interruption. This is worth watching while sitting at a desk and taking notes and screen shots of the pop ups data.
I had a client that had osteoporosis at 22 due to crohn's disease. For 6 years she worked out at the gym with trainers but her bone density was getting worse. A year of heavy lifting with me and he bone density increased, highest in her spine, and she was "upgraded" to osteopenia I made a short video here - ruclips.net/video/tdzKCMorsDc/видео.html but the short answer was heavy strength training trying to get stronger using an upper/lower split
This is the most comprehensive information on weight training I have seen. I wish I could have seen this interview 40 years ago. Lots of trial and error since then.
Amidst all the noise out there, this is the most intelligent and scientifically backed talk on the subject I've heard. Brilliant questions by Dr Rhonda Patrick and inciteful answers by Dr Schoenfeld. Gave me a lot to think about and incorporate into my routine.
Serendipity! I'd fallen asleep while watching videos and awoke to your post. Once out of my fog (age 71) I was captivated and overloaded by the amount of information being put forth. I have been so confounded by the "meal/workout/foods" solution that it has quickly proven to be more of a mental issue that it is harder for my mind to make by work go workout - to the point of interment lapses of inactivity. It is such a strain to get "good" information that it can be nullifying to seek any at all, the more you find out, the less you know. Thanks for posting. I will have to watch this through a couple of times.
Very interesting. I'm an archery coach, and the word given to coaches during training is that it is bad to have teens moving up to heavier bow weights too fast, because their bones are still growing, and you want to avoid putting pressure on the joints as it would cause arthritis later in life. Here, it seems to be stated that in fact, it strengthens bones even at that age and younger. As for myself, at 65, I reached my absolute highest weight in May this year, but it had been around that for at least a year (the lockdowns were disastrous). I have lost 8kgs since then, and counting, and am concerned about losing muscle mass as a result. So I'm using kettlebells (primarily swings, Turkish getup, and goblet squat) to try to prevent that.
Andrew Huberman talks a bit about this perhaps in a podcast on bone strength, but the pulling and tugging on a bone from lifting weights grows them. Obviously that means in a safe way, but heavy weights can play a major role in strengthening the bone by that pulling!
@@hempwick8203 Thanks, I'll take a look.I have noted other areas where the coaching manual contradicts what I know from physiology classes (a big part of my first degree), but wasn't aware the bone advice may be incorrect, too. I subscribe to Huberman but haven't seen that one. Thanks for the tip!
Good. There is also a superb video on RUclips by ER surgeon, and gym owner, Dr. Doug McGuff explaining specifically (the biochemistry details) how the resistance exercise actually causes muscle growth, as well as about ten other major benefits to liver, brain, heart, growth. Well worth watching if you look for it. He also explains 'Timed static exercise' that can completely evade need for weights, by using any strong rope or band to produce equivalent loading.
back in the 60s my dad got me a barbell set when I was 13 . The instructions said do 3 sets of 10 of squats, bench, rows, press and curls 3 times a week. Pretty much what this guy’s saying . Many years later, being a dummy, I got into stuff like high rep squats to failure and power cleans which led to nagging injuries. These days, I can do much the same I did as a kid thanks to the wonderful machines at the gym. The Lord is merciful.
This is so good. Firstly, I have been reassured that training with my 13 year old son to improve his confidence, strength and self esteem at school (and for fun) is good and not too young. Secondly as a therapist I have so much evidence based information to give my clients of all ages and spectrums. Thank you so much 😊
Hey, I was born with congenital hypertrophic cardiomyopathy. My cardiologists have always told me to exercise to remain healthy, but to never lift heavy weights as that could worsen my heart disease. Theyve told me I shouldn't lift over 50 lbs. So I've done calisthenics and weight training with a couple 20 lb dumbbells for over 15 years. I can't up the weight, so I up the reps. 150 reps of biceps curls. 60 reps of shoulder flexion, abduction, extension. 200 reps of pushups, 300 reps of situps, 100 reps of pullups. It may not be ideal, but my muscles have significantly hypertrophied over the years(and without progressing the cardiac septal hypertrophy). So even beyond 30, 40 reps, as long as you are continuing to near failure, you are gonna stimulate hypertrophy. I've known this for years.
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I started weight lifting when I was 16 and I build a crazy foundation of structure and strength. I'm 37 now and reap the rewards of my early years of weight lifting
If you interview the Doc again I'd love to hear him talk about loaded carries and the benefits of training carries for longer intervals for greater time under tension vs. shorter intervals.
I’m a 73 year old male who has been weight training since I was a teenager. A few years back, I was diagnosed with osteoporosis. I’ve done testing to find a metabolic reason with no incriminating results.
You should look into raw milk & raw cheese..The Weston Price foundation has info on it.. I’m 72 & have been drinking raw milk since 1977 when I was trained by Vince Gironde..
If you are a resistance training data nerd you can’t do better than exercising on a Tonal (smart home gym). It allows you effortlessly track your progress in multiple ways. It has definitely shown me that training to failure is not necessary. My goal of making small but consistent improvement in PRs (personal records) has allowed increase strength while not risking injury.
Upon listening correctly I heard a push-up is part and partial to Resistance Training. Therefore, yoga is resistance training as well. A couple of the most common yoga poses (asanas) breakdown a tricep push-up into upper (Chaturanga-dandasana) and lower portions (Nakrasana). A Yoga Therapists Bio-enviro-psycho-socio philosophy (Pancha-maya-kosha) is for longevity a biologically proficient physical body sustained by food & water enhanced by activity🧘♀️
I can totally relate to how hard is it to get elderly parents to hit their protein intake, it's so frustrating! My 80 year old dad avoids protein like they're evil or something, I have to beg him to eat some extra eggs or meat. I've finally convinced him to drink a protein shake every morning (even though he kept forgetting for the first few weeks). I think it really helps that chocolate iso whey protein shakes are so delicious.
I had less of a fight with my parents when I switched them to baked cod, smoked turkey, cold shrimp, hard boiled egg whites chopped with guacamole, bacon Something about dense meat was difficult so less steak and more meatloaf with ketchup, less pork chops and more pulled pork tacos, etc And pounding chicken (tenderizing) helps too before baking Crockpot for pot roast. It's all about the Chew Time vs their attention spans Ha!!
Great tips! Your advices come in useful every day. Feeling more comfortable and relieve my back- and shoulder pain That make it possible to continue my skating and other exercises Thanks
Brad is *the* rockstar of muscle science. Thank you for having him on - this podcast is a goldmine of quality information. If I may offer one point of clarification: he recommends doing cardio after lifting. If hypertrophy is your primary goal, this advice is fine. But if cardiopulmonary fitness matters to you, reversing that order might be preferable. In Peter Attia’s latest podcast with Inigo San Millan on zone 2 training, Inigo points out that zone 2 training should be done before anaerobic work to maximize fatty acid oxidation and mitochondrial benefits. Surpassing the lactate threshold (as in resistance training) fills your blood with lactate, and lactate inhibits lipolysis. Once you lift, you’ll be relying largely on glycolysis for several hours until the lactate is cleared, keeping you out of zone 2. Inigo didn’t elaborate on this any further, and I’d love to see clinical data confirming it. But I think the question of cardio before lifting is best answered the way Brad so wisely answers most other questions: “It depends.”
Great discussion on managing many variables ... in general , Intensity = Work / Time . Improving intensity results in improving fitness and strength adaptation.. Embrace the resulting soreness, but respect it ... regular training muscles that are still sore. will result in overtraining --- and cause chronic inflammation , injury, and declining fitness gains. Split routines and rest as needed.
🎯 Key points for quick navigation: 00:57 *💪 Muscle can be built across a wide range of repetitions, challenging traditional beliefs.* 03:08 *💪 Resistance training offers unique benefits like increased strength, bone density, and improved posture.* 18:41 *💪 Combining resistance training with an energy deficit through diet is essential for body recomposition.* 24:16 *🥩 Resistance-training individuals benefit from 1.6-1.8 g/kg/day of protein to promote muscle growth.* 36:35 *🕒 Time-restricted eating, combined with resistance training and adequate protein, supports effective muscle gain.* 46:37: 💪 Muscle growth is possible across a wide range of rep ranges, challenging traditional muscle-building strategies. 53:36: 💪 Training intensity, not load intensity, is crucial for maximizing muscle development. 01:09:57 *🏋️♂️ Multi-joint exercises like squats are more time-efficient than single-joint exercises.* 01:15:08 *🕒 Total volume load lifted is more critical than inter-set rest intervals for muscle hypertrophy.* 01:37:27 *🚴♂️ Concurrent training with aerobic exercises can be effective without compromising muscle gains.* 01:55:36 *🏋️♂️ Exercise is a non-negotiable routine for Brad Schoenfeld, akin to brushing teeth.* 01:56:00 *💪 Brad's streamlined resistance training routine focuses on upper/lower splits, lasting 45-60 minutes.* 01:56:57 *🚶♂️ Brad aims for 12,000 steps daily and maintains a protein intake of 1.6 g/kg for health.* 01:58:44 *📚 Brad shares insights on muscle hypertrophy and exercise science on Twitter and Instagram.* Made with HARPA AI
I regrets that I do resist training. But I’ve started trying more and I do run like crazy. But I do need to start pumping. I said I was 76 and lost a bunch of weight and realized my muscles 💪 suffered but I am motivated to pump up. Thanks 🙏
About time someone talked about weight lifting for us old farts. pushing 70, lift 3 hours a week. circuit training where i alternate different muscle groups so maybe 40 to 60 seconds in-between different reps. I also do 15 to 18 reps to avoid joint damage, but once I hit 18 reps, I go up in weight. I am interested in recommended protein in diet. I can usually do 60 grams per day (along with 7 to 9 different fruits and vegetables per day with about 70 grams of carbs). I weigh 198 lbs. Thanks for the info!
gained alot of muscle but also some fat, all i wanted to know was how to successfully lose some fat without depleting my gains.. but i learnt that and so much more.. respect 🙌🏽
I love your podcast Rhonda! The interviews are always well guide and the subjects are always very interesting. But I feel like you can use a better scenario, even just a table it will help!
I started weightlifting when i was 10 years oli and at 16 i was 198cm and weight about 90kg. Now i am 65 and still weightlifting ang i never Will stop ;-)
This protein debate is driving me crazy. I just watched Dr. Valter Longo (on Simon Hill's RUclips channel) discuss how higher protein leads to higher cancer rates and all-cause mortality. So which is it? It seems like we have to make a choice between building muscle (eating more protein) and living longer (eating less protein). Perhaps an answer would be to cycle back and forth between both?
My parents sent me to a Physical Culture (GYM) place when I was around 6 or 7 and I do not have any growth issues. In fact it became a habit for the rest of my adult life.
Out of all that great info (I've got to listen again to take notes this time) I would have loved to hear his opinion on TUT - Time Under Tension - and super slow reps, such as 10 seconds concentric and eccentric. I'll ask him on Twitter now that I know he's there. Great interview.
Great video, good information,iam 60,one day I woke up,couldn't move my right side, fell 7 or 8 times in a couple of months ,could not go upstairs of the house, swallowing food and speaking difficulty apparently thr ough my doctor and mri I had suffered two tias. That was 3years ago, through nmn,or niacin,metformin, vitamin d,a good variety of vegetables and fruit, salmon, The good news,my hand was like I had Parkinson's I could not hold a cup properly. By repetition from virtually day one the right side is just about normal. I am a horticulturist, and could not walk properly, but simple things like motorised grass cutter, was like a Zimmer frame, Today I work six days a week, keep moving, most people would say I haven't had two strokes. Other than a wee bit foot drop and memory problems (short term, not long term). In a hellish situation, keep moving , outside, I could not keep warm, today I never wear a coat agaIn. Three years I was chittering,in the house, with two coats, central heating and fire at full blast. My advice to anybody who has had a stroke, keep moving. What inspiring medical doctors Will have to do some weight training on my right foot, never say never.
Wow, Great interview. Really let the guest speak. Lots of great information. Surprised you did not ask about incorporating sauna into a resistance training/recovery program.
In complete agreement with you, I'm switching to a more permanent setup where we use exclusively Shure SM7Bs. Human edited transcript available to members here: www.foundmyfitness.com/episodes/brad-schoenfeld
Would collagen supplements count towards your daily protein intake? My powder has 40 calories per scoop with 10 G protein on the label, but due to amino acid variation I’m not sure if it should count when I track my macros
Collagen is broken down into amino acids by your body. Protein is broken down into amino acids by your body. If you're eating enough protein, your body is already getting enough amino acids. Collagen is just expensive protein essentially and really not worth supplementing.
"Exercise [cardio] is not a good way to lose fat." Thank you for emphasizing this. Pontzer posits that the body will simply shift the calorie usage. However, it doesn't mean aerobic exercise is useless. I wish I had started resistance work consistently decades ago and especially in the last 12 years during which I have taken off 40+ pounds, much of it gained in middle age. If my last two DEXA scans are correct, I lost around 7 lbs. from July 2021-Mar. 22 (trying to lower A1c, not lose weight) I lost 40% muscle! At age 68. Drat! I am not willing to do that again.
Can you ask Dr Brad, since he recommends 10-20 sets per bodypart, how many of those sets should be progressive overload (getting stronger) in order to tell if you are doing too many or too few sets? For example, what if you do 20 sets, but 18 sets you did not get stronger (stayed the same) and 2 sets you got weaker or perhaps stronger for 2 sets?
This episode is also on the FoundMyFitness podcast on Apple and Spotify. Show notes: foundmyfitness.com/episodes/brad-schoenfeld
00:02:12 - Why should we lift weights?
00:03:42 - Why building bone matters
00:08:18 - How to lift in old age
00:10:31 - Why to lift while young (especially women)
00:13:06 - Should children lift weights?
00:13:51 - Does lifting stunt growth?
00:16:34 - How to change body composition
00:24:08 - Protein requirements
00:26:05 - How to calculate protein needs
00:33:39 - Protein per meal - what's the right amount?
00:35:04 - Does time-restricted eating undermine hypertrophy?
00:40:04 - Anabolic window: myths vs. reality
00:43:01 - Total daily protein intake
00:45:29 - Training load (going heavy vs. higher volume)
00:51:34 - Why aging affects muscle power (loss of type II fibers)
00:54:37 - Power training vs. strength
00:56:05 - Benefits of explosive power training (fall prevention)
01:00:04 - How to power train with plyometrics
01:00:44 - Training to failure (is it important?)
01:06:44 - Rest in between sets (is it needed?)
01:08:09 - Number of sets per week
01:19:16 - Tips for recovery
01:30:26 - Should you get sore from exercise?
01:33:32 - What can you do for soreness? (without blunting hypertrophy)
01:37:02 - Does aerobic exercise undermine resistance training?
01:41:31 - Resistance training for endurance athletes
01:43:18 - Can stretching increase muscle growth?
01:47:52 - Is yoga a type of resistance training?
01:50:22 - Blood-flow restriction training
01:55:23 - What is Brad's routine?
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Does sulforaphane affect estrogen?
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Thank you
As a 72-year-old who lifts 4 times a week. Thank you for this Rhonda. So hard to find guidance in this area. You're always the first place I look. And you never disappoint. Happy Holidays.
That’s awesome! I wish more of my patients over 60 did more resistance training. Check out Stan Efferding (“Worlds Strongest Bodybuilder”) and Andrew Huberman, as well. Both have lots of great cited research and they reference many of the things Dr. Rhonda does.
Did you start early or late in life?
@@docjeff Andrew Huberman does have a tendency to overexaggerate and over extrapolate the evidence and puts too much emphasis on rodent studies or mechanistic studies which aren't verified to work on humans. So just take the very bold claims he makes with a grain of salt and see if other credible researchers say the same thing before you go ahead and alter your life to spend time/money into things.
@@djimiwreybigsby5263 Worked out most of my life. But really didn't start lifting until my early forties. Best thing I have learned from a former NFL player. Is not to lift heavy but lift light to medium weights. Do sets and reps. Heavy weights at my age do damage to joints and ligaments. By doing sets and reps at medium to light weights. I get to where I want to go without serious injury.
@@chaunceywilliams8405 thanks. That was my strategy too and what I advised patients as a therapist; moderate weights and high reps to strengthen the connective tissue along with the muscles... I only recently became interested in hypertrophy but not at the risk of doing damage
Dr Brad’s forgotten more about training than I will ever know. His studies are the foundation of literally everything I do in the gym. Thank you so much for this interview and thanks to Dr Brad for taking the time to publicly discuss his work.
I attended a class with Brad Schoenfeld in 2000, when he focused on women's weight training, and before he advanced to his current level of achievement. He is wonderful.
As a 40 year fitness professional my measure of the ideal strength program is the program that gets the most people (of all ages) doing effective strength training for life, not what gives the very best results for an athlete or body builder. For the general population training time, training frequency and perceived risk of harm stops them starting or continuing.
Also, for metabolic health, to build and maintain as much lean tissue as possible, the aim is to work all the big muscles in as shorter time as possible.
For these reasons we've found that just 1 set of 5 basic compound (multi-joint) exercises gets the most people to start and continue strength training for life.
Note: muscles can't count reps and sets. They mainly respond to the amount of overload stimulus on the last rep of each exercise. If someone plans to do multiple sets (adding to training time), there's an inclination to save yourself in the beginning sets for the past set.
Here's a very simple prescription that we've found works.
Step 1: Choose 5 exercises: Lower body pushing (leg press or squat). Upper body pushing (Chest press or pushups). Upper body pulling (seated row or dumbell rows. Upper body pushing (shoulder press). Upper body pulling (pull down or chin-ups).
Step 2: Do each exercise rep slowly (aim for 5 secs up and 5 secs down = 10 secs per rep) to take the momentum out of the movement and minimise potential for joint harm.
Step 3: On each exercise choose a weigh or resistance that's LIGHT ENOUGH so you can keep moving for 60 seconds (about 8 slow reps) and do as many as you can endure. Tip: do not stop at 10. Tech tip: It is not "time under tension" but "time until fatigue". There is no need to warm up reps or sets, when you are moving slowing and choosing a weight that's light enough to keep moving for 60 seconds. In the first few reps your strength is far greater than the resistance.
Step 4: On any exercise where you can do 12 or more slow reps (about 120 seconds) increase the weight-resistance around 5% on that exercise next time you train. With 5 exercises of up to 2 minutes each, total training time should be about 15 minutes, or 20 minutes max. If you have a trainer or training buddy watching you, it's likely you'll make a bigger effort and achieve a higher adaptive overload stimulus and better results.
Step 5: Keep a program card or book to record your weight and reps (or seconds) each time you train, so you're always aiming for a PB (personal best) on every exercise. In fact every set is a strength test.
Step 6: Commit to doing this single set routine at least once a week. (Yes this does work and gets more people strength training.) Twice a week will be better. Three times per week may only provide marginal advantage but adds training frequency requirement which actually stops many training. Gym owners should be aware that the bias of gym's trainers and strength coaches who promote time-robbing multi-set high volume, high frequency training will say "This doesn't work as well." and will actually decrease the number of people strength training for life.
Step 7. (optional) you might choose to do other exercises (functional, abs, core, flexibility, cardio, classes, pilates, yoga, sports, walking, hiking, riding etc) and all this will be a bonus.
Tech tip: This prescription prescribes progressive overload from the beginning. It is a self-updating program. I did the same 5 exercises once a week for 15 years and just kept on getting stronger, despite the declining testosterone with increasing years. (About to turn 70) Twice would have been better but I could only get to the gym once a week. I was a very happy member going just once a week for 30 minutes, including chatting time. I paid for access 24/7 but only went for 30 mins a week. My "rest between sets" was 1 week!
Ask any non-exercise the question "If you had done this short 5 exercise routine (at the gym or home) just once a week for the past 52 weeks, would you be in better shape, or at least stronger now?" 100% will say "yes".
Of course they need optimal daily quality protein and rest.
Thanks for a fantastic episode.
Thanks for the suggestions, love the concept you make it easy enough to seem sustainable in the long term I am going to take you up on it
Thank you for this my aunt is 98 and suffer s from osteoporosis I have been talking to her about getting back to the gym but this gives me an idea on a work out for her
Can you make a video explaining all of this for dummies?
Thanks for taking the time to explain this simple process.
Bro wrote a book, lol
Among the hundreds of other comments appreciating everything you and the team does, I also wanted make my OWN comment and thank you for this amazing and almost invaluable information you bring to us at zero cost! Greetings from Sri Lanka.
The citations of sources in the video are such a great addition to the podcast, you can directly learn more about what is being debated.
First time I see this and I must say this is genius !
I like that this doctor is humble and intelligent enough to revisit established theory if/when the evidence indicates the contrary. Great interview, thanks!👍
Rhonda- very grateful to you and Brad for this interview. It was not to clinical. I competed in 2022 in the CF Open and was ranked 22% in the world ( age 71) , so this material is highly useful for my training. Best, Rich
This was a particularly information rich episode thank you Dr Patrick. For those of you who are over 65 like myself but work out regularly the issue of recovery becomes more and more important, and I have found the longevity regimen, NR and NMN type protocols, have markedly reduced recovery time, markedly reduce soreness and markedly improved the response to exercise.
You still have to do all the hard work but it does seem that something about the mitochondrial energization etc is allowing for hypertrophy & recovery. One caveat, while I feel more quickly recovered I would say that perhaps shortening that time based on "feeling like I can" has perhaps affected my sense of "explosive strength" development, even though hypertrophy and endurance has been excellent.
This experience seems to track with the physiology Drs Schoenfeld, Phillips, Hubermann et al have described. I am focusing now on pushing heavier loads and this has added the strength component, my routines typically are lighter loads, but studies have shown, you got to push high weight/low rep close to failure to get that kind of strength.
Also interesting to consider how the immune enhancing effects of cold and the beneficial effects of allowing for acute post-workout vs chronic inflammation work in relation to muscle hypertrophy, especially since muscle mass correlates to overall health. The NAD+ boosters appear to benefit inflammaging, immunity, and recovery. As to whether they actually help me live longer, it's too soon to say haha! (I'll add here, IMHO, creatine is absolutely essential, and I was surprised this didn't come up in the discussion). academic.oup.com/cdn/article/6/Supplement_1/983/6606954
One of the best overall interviews I have heard on resistance training and hitting all the major points. Dr. Patrick asked all the right questions. Outstanding, thank you!
62 yo woman, weightlifting. 30 gm protein 4 times a day and it’s really helped with not being hungry, losing weight and gaining muscle. Regarding supplementation, Rhonda (and many of us) takes a number of supplements or specific foods instead of supplements so I’m not seeing what is the problem with supplementing protein if you can’t eat the all the protein as whole foods. Fantastic interview.
absolutely love that you add the studies in the video its super helpful. Thank you.
Agree. Having the studies in the videos is such a great idea. Great interview. Amazing content.
Lean muscle mass is like the fountain of youth. Getting into strength training is one of the biggest blessings of my life. It also helps you become more careful of your nutrition and over all health awareness. Get amongst it kids
I'm obese and 62, and close to being diabetic. I used to lift heavy weights but have barely done any real exercise since going through cancer. I'm now on a Keto diet (testing my ketones and glucose with a monitor) and have lost 20 lbs over the past few months. I've just started Dr. Doug McGruff's weight training protocol - basically training until failure. I finally feel as if I am about to get control of my weight, my health, and my fitness. this was a great video, and I'm going to subscribe to the podcast.
Dr. Patrick is a straight up gem dropper. Her channel is the last channel i'll need to watch about fitness. Between Schoenfeld and Phillips, there is nothing else you'll need to start/build your program.
Actually there is one very important topic that everyone should know about, that neither Schoenfeld nor Phillips adequately address; and that is the role of "intensity", in regards to building muscle.
Intensity is the #1 key to maximum muscle-growth stimulation, and thus maximum muscle-growth. And that's because in order to get a muscle to grow bigger and stronger, you need to subject the muscle to a "higher level of intensity" than what the muscle is currently accustomed to. Doing so triggers a response in the central nervous system, that gets the muscle to grow bigger and stronger, to adapt to that higher level of intensity. And the higher the intensity, the greater the muscle-growth stimulation is likely to be. And the greater the muscle-growth stimulation is, the greater the muscle-growth is likely to be.
So to achieve maximum muscle-growth, you need to generate "maximum intensity", for any strength-training exercise that you do. And to accomplish that, you need to know what intensity is. And neither Schoenfeld nor Phillips define intensity at all, nor do they even mention the vital role that intensity plays in the process of building muscle. So that's a big void in their workout plans, and the body of advice that they share.
I have seen videos of Brad were he says about training to failure, however the videos of him training is evidence that he doesn't train to failure and uses too much momentum..
Thank you for this. Started lifting a year ago when I retired after 41 years of electrical work. Knew i needed to get some muscle before heading into oldness. No gym, just a bunch of dumbells and stretchy cords, a bullworker, and a homemade isometric device for practicing dead lifts. I use the bfr bands and they seem to work well. Trying to eat more grass fed beef and their organs. Using whey isolate protein and suppplements. This talk provided a bunch of great info to make my workouts as efficient as I possibly can. Probably need to view this a few times.
Look into getting The Cellerciser-
It’s the number 1 best form of exercise and health in my opinion. I started lifting weights at 15 years old and I got my cellerciser in November 2020.
I did my last weight training workout on April 12, 2021-
Im now 40 years old and have been using my cellerciser faithfully for a couple of years now.
I feel better- look better- have zero aches and pains in my joints from the weights - my flexibility on a cellular level is better than it’s ever been with zero additional stretching .
When you lift weights, you are manipulating gravity by putting weights in your hand to make performing a muscular contraction more difficult-
When you jump on the cellerciser- instead of picking weights up away from gravity, you are increasing the forces of gravity by subjecting every single cell in your body to the forces of acceleration, deceleration, and gravity
I am 54 and started strength training in Jan23. Watched this episode twice. Purchased your 2nd book Dr Schoenfeld. Very enriching episode. Thank you Dr Schoenfeld and Dr Patrick.
I am heartened by all the comments from more seasoned folk. I’m 60+ and am nursing through, I.e., aggravating a shoulder injury with my current routine. At some point I’ll get the memo and back off. Meanwhile, thank you for this episode, complemented by all the research.
Can't stress this enough... FANTASTIC podcast! Probably the best I have listened to, and I have been listening to such content for quite some time already. It summarises everything one needs to know to go about training and longevity. Cheers, Rhonda.
This is a great breakdown of all the current thinking. I've been lifting weights for 35 years and I'm absolutely on my soapbox now (at 61) encouraging my peers to start lifting if they're not already. It's such an important facet of aging well! Thank you for this.
I am 47, and my HIIT workouts had evolved into resistance training and focus on retaining muscle. Thank you for the wonderful video!
X3 bar is the perfect tool for this
Are your work out videos also on tik tok?
@@falconone7230I am not on tik tok, but hoping to get there in 2024 :).
I've been lifting for 35 years. Still, I've learned so much. So much contradicts what I believe. Even more questions
Thanks so much for this.
I had several autoimmune diseases and was unable to work out properly anymore like I used to for the last 35 years.
My workouts in the past for a few warm-up sets with 20 30 reps and then my heavy sets with 6 to 12 reps.
Change my diet to get better as I got better. I was able to start working out again but I went through about 6 months where I barely did any workout at all and I did lose a lot of muscle during that time as you mentioned.
I started working out again and I started with just playing push-ups sit-ups and body weight squats.
At first I was able to get 45 push-ups and 15 squats.
The squats are limited by my dizziness which is still an issue that hasn't totally resolved.
Over the next 3 months I was able to get myself to the point where I can do 100 push-ups consecutively on some occasions and I generally do 250 to 300 push-ups every other day.
I did gain back some of the lost muscle with just those exercises, chest and shoulders and triceps noticeably firmer and larger. Not like a natural bodybuilder anymore. But a fit person now
This is so exciting to get the most accurate information on strength training and muscle building today. I started lifting weights in 1977 at the age of 19, but the information was so varied about the best way to do it, and how it benefited you, it seemed to be trial and error. I went many years without lifting but I started 7 months ago and to my surprise I found out I could still build muscle and lose fat at the same time. I'll be 65 in a couple months and It's very exciting to get back my leg strength as well as upper body. I thought I was too old to build muscle. Thank you for bringing Dr. Shoenfeld and asking most beneficial questions.
Thank you for this. I'm saving to watch later, after I go grocery shopping. This is just what I need (72 year old here).
Great interview. Packed with very beneficial explanations. Rhonda is a great interviewer and let's the doctor finish his thoughts without interruption. This is worth watching while sitting at a desk and taking notes and screen shots of the pop ups data.
I had a client that had osteoporosis at 22 due to crohn's disease. For 6 years she worked out at the gym with trainers but her bone density was getting worse. A year of heavy lifting with me and he bone density increased, highest in her spine, and she was "upgraded" to osteopenia
I made a short video here - ruclips.net/video/tdzKCMorsDc/видео.html
but the short answer was heavy strength training trying to get stronger using an upper/lower split
I did similar with myself. Not Crohn's, another condition. It's entirely doable.
That's awesome!
Ditto…inquiring minds want to know!
As someone who has this condition, it would be good to know what approach you took.
Can you say more about the training protocol? I'm interested in lumbar spine in particular.
This is the most comprehensive information on weight training I have seen. I wish I could have seen this interview 40 years ago. Lots of trial and error since then.
Right now Schoenfeld is the GOAT of exercise physiology. Also psychosocial effects are absolutely a massive component of any manual/hands on therapy.
Amidst all the noise out there, this is the most intelligent and scientifically backed talk on the subject I've heard. Brilliant questions by Dr Rhonda Patrick and inciteful answers by Dr Schoenfeld. Gave me a lot to think about and incorporate into my routine.
Serendipity! I'd fallen asleep while watching videos and awoke to your post. Once out of my fog (age 71) I was captivated and overloaded by the amount of information being put forth. I have been so confounded by the "meal/workout/foods" solution that it has quickly proven to be more of a mental issue that it is harder for my mind to make by work go workout - to the point of interment lapses of inactivity. It is such a strain to get "good" information that it can be nullifying to seek any at all, the more you find out, the less you know. Thanks for posting. I will have to watch this through a couple of times.
Very interesting. I'm an archery coach, and the word given to coaches during training is that it is bad to have teens moving up to heavier bow weights too fast, because their bones are still growing, and you want to avoid putting pressure on the joints as it would cause arthritis later in life. Here, it seems to be stated that in fact, it strengthens bones even at that age and younger. As for myself, at 65, I reached my absolute highest weight in May this year, but it had been around that for at least a year (the lockdowns were disastrous). I have lost 8kgs since then, and counting, and am concerned about losing muscle mass as a result. So I'm using kettlebells (primarily swings, Turkish getup, and goblet squat) to try to prevent that.
Andrew Huberman talks a bit about this perhaps in a podcast on bone strength, but the pulling and tugging on a bone from lifting weights grows them. Obviously that means in a safe way, but heavy weights can play a major role in strengthening the bone by that pulling!
@@hempwick8203 Thanks, I'll take a look.I have noted other areas where the coaching manual contradicts what I know from physiology classes (a big part of my first degree), but wasn't aware the bone advice may be incorrect, too. I subscribe to Huberman but haven't seen that one. Thanks for the tip!
Good. There is also a superb video on RUclips by ER surgeon, and gym owner, Dr. Doug McGuff explaining specifically (the biochemistry details) how the resistance exercise actually causes muscle growth, as well as about ten other major benefits to liver, brain, heart, growth. Well worth watching if you look for it. He also explains 'Timed static exercise' that can completely evade need for weights, by using any strong rope or band to produce equivalent loading.
back in the 60s my dad got me a barbell set when I was 13 . The instructions said do 3 sets of 10 of squats, bench, rows, press and curls 3 times a week. Pretty much what this guy’s saying .
Many years later, being a dummy, I got into stuff like high rep squats to failure and power cleans which led to nagging injuries. These days, I can do much the same I did as a kid thanks to the wonderful machines at the gym. The Lord is merciful.
What a great opportunity to get the juice from the doctor, and receive all his knowledge that he shares. Thank you very much to both of you
This is so good. Firstly, I have been reassured that training with my 13 year old son to improve his confidence, strength and self esteem at school (and for fun) is good and not too young. Secondly as a therapist I have so much evidence based information to give my clients of all ages and spectrums. Thank you so much 😊
Hey, I was born with congenital hypertrophic cardiomyopathy. My cardiologists have always told me to exercise to remain healthy, but to never lift heavy weights as that could worsen my heart disease. Theyve told me I shouldn't lift over 50 lbs.
So I've done calisthenics and weight training with a couple 20 lb dumbbells for over 15 years. I can't up the weight, so I up the reps. 150 reps of biceps curls. 60 reps of shoulder flexion, abduction, extension. 200 reps of pushups, 300 reps of situps, 100 reps of pullups.
It may not be ideal, but my muscles have significantly hypertrophied over the years(and without progressing the cardiac septal hypertrophy).
So even beyond 30, 40 reps, as long as you are continuing to near failure, you are gonna stimulate hypertrophy. I've known this for years.
Can't believe this is free!
Thank you. You can pay for it if you want! FoundMyFitness membership comes with curated mini episodes, a special newsletter featuring interesting or emerging research, live Q&As, a member t-shirt, and the general good vibes that comes with supporting the show: www.foundmyfitness.com/crowdsponsor
Awesome interview! Rhonda, you have fantastic interviewing skills! You never talk over or interrupt your guests! Loved it!
I started weight lifting when I was 16 and I build a crazy foundation of structure and strength. I'm 37 now and reap the rewards of my early years of weight lifting
If you interview the Doc again I'd love to hear him talk about loaded carries and the benefits of training carries for longer intervals for greater time under tension vs. shorter intervals.
I’m a 73 year old male who has been weight training since I was a teenager. A few years back, I was diagnosed with osteoporosis. I’ve done testing to find a metabolic reason with no incriminating results.
You should look into raw milk & raw cheese..The Weston Price foundation has info on it.. I’m 72 & have been drinking raw milk since 1977 when I was trained by Vince Gironde..
If you are a resistance training data nerd you can’t do better than exercising on a Tonal (smart home gym). It allows you effortlessly track your progress in multiple ways. It has definitely shown me that training to failure is not necessary. My goal of making small but consistent improvement in PRs (personal records) has allowed increase strength while not risking injury.
This is SO INFORMATIVE and down to earth. Exactly what I need! Thank you!
Excellent interview 👌to have free access to this kind of information, what a priviledged time to live in
Upon listening correctly I heard a push-up is part and partial to Resistance Training. Therefore, yoga is resistance training as well. A couple of the most common yoga poses (asanas) breakdown a tricep push-up into upper (Chaturanga-dandasana) and lower portions (Nakrasana). A Yoga Therapists Bio-enviro-psycho-socio philosophy (Pancha-maya-kosha) is for longevity a biologically proficient physical body sustained by food & water enhanced by activity🧘♀️
he cited the German study using stretching boots? I sit in full lotus at the computer - so I'm stretching for hours a day.
I can totally relate to how hard is it to get elderly parents to hit their protein intake, it's so frustrating! My 80 year old dad avoids protein like they're evil or something, I have to beg him to eat some extra eggs or meat. I've finally convinced him to drink a protein shake every morning (even though he kept forgetting for the first few weeks). I think it really helps that chocolate iso whey protein shakes are so delicious.
I had less of a fight with my parents when I switched them to baked cod, smoked turkey, cold shrimp, hard boiled egg whites chopped with guacamole, bacon Something about dense meat was difficult so less steak and more meatloaf with ketchup, less pork chops and more pulled pork tacos, etc And pounding chicken (tenderizing) helps too before baking Crockpot for pot roast. It's all about the Chew Time vs their attention spans Ha!!
26:08 - I've been wondering this for years!
Great tips! Your advices come in useful every day. Feeling more comfortable and relieve my back- and shoulder pain
That make it possible to continue my skating and other exercises
Thanks
Rhonda thanks for the great content and I appreciate all the guests who get on the podcast.
He is correct, doing something is better than doing nothing!
Tho one is full of gem's, haven't been back to this channel for a while. Making tweaks to my routine as I listen!
Brad is *the* rockstar of muscle science. Thank you for having him on - this podcast is a goldmine of quality information.
If I may offer one point of clarification: he recommends doing cardio after lifting. If hypertrophy is your primary goal, this advice is fine. But if cardiopulmonary fitness matters to you, reversing that order might be preferable.
In Peter Attia’s latest podcast with Inigo San Millan on zone 2 training, Inigo points out that zone 2 training should be done before anaerobic work to maximize fatty acid oxidation and mitochondrial benefits. Surpassing the lactate threshold (as in resistance training) fills your blood with lactate, and lactate inhibits lipolysis. Once you lift, you’ll be relying largely on glycolysis for several hours until the lactate is cleared, keeping you out of zone 2.
Inigo didn’t elaborate on this any further, and I’d love to see clinical data confirming it. But I think the question of cardio before lifting is best answered the way Brad so wisely answers most other questions: “It depends.”
One of the best videos I've watched on this subject..
Great discussion on managing many variables ... in general , Intensity = Work / Time . Improving intensity results in improving fitness and strength adaptation.. Embrace the resulting soreness, but respect it ... regular training muscles that are still sore. will result in overtraining --- and cause chronic inflammation , injury, and declining fitness gains. Split routines and rest as needed.
Thank you, Rhonda.
A bounty of useful information for both the novice and experienced weight trainers.
Thanks Ronda & Brad 💪🦾💪
Most excellent Podcast. Really good explanations and questions. Thank you.
great video. two leaders providing great information. thanks for this
Credible info with actionable insights. Rhonda Patrick is my most trusted source!
This interview was a long time coming! Thanks Doc Rhonda!
Amazing podcast, thanks to both of you
🎯 Key points for quick navigation:
00:57 *💪 Muscle can be built across a wide range of repetitions, challenging traditional beliefs.*
03:08 *💪 Resistance training offers unique benefits like increased strength, bone density, and improved posture.*
18:41 *💪 Combining resistance training with an energy deficit through diet is essential for body recomposition.*
24:16 *🥩 Resistance-training individuals benefit from 1.6-1.8 g/kg/day of protein to promote muscle growth.*
36:35 *🕒 Time-restricted eating, combined with resistance training and adequate protein, supports effective muscle gain.*
46:37: 💪 Muscle growth is possible across a wide range of rep ranges, challenging traditional muscle-building strategies.
53:36: 💪 Training intensity, not load intensity, is crucial for maximizing muscle development.
01:09:57 *🏋️♂️ Multi-joint exercises like squats are more time-efficient than single-joint exercises.*
01:15:08 *🕒 Total volume load lifted is more critical than inter-set rest intervals for muscle hypertrophy.*
01:37:27 *🚴♂️ Concurrent training with aerobic exercises can be effective without compromising muscle gains.*
01:55:36 *🏋️♂️ Exercise is a non-negotiable routine for Brad Schoenfeld, akin to brushing teeth.*
01:56:00 *💪 Brad's streamlined resistance training routine focuses on upper/lower splits, lasting 45-60 minutes.*
01:56:57 *🚶♂️ Brad aims for 12,000 steps daily and maintains a protein intake of 1.6 g/kg for health.*
01:58:44 *📚 Brad shares insights on muscle hypertrophy and exercise science on Twitter and Instagram.*
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Incredible!
I regrets that I do resist training. But I’ve started trying more and I do run like crazy. But I do need to start pumping. I said I was 76 and lost a bunch of weight and realized my muscles 💪 suffered but I am motivated to pump up. Thanks 🙏
Keep it up!
About time someone talked about weight lifting for us old farts. pushing 70, lift 3 hours a week. circuit training where i alternate different muscle groups so maybe 40 to 60 seconds in-between different reps. I also do 15 to 18 reps to avoid joint damage, but once I hit 18 reps, I go up in weight. I am interested in recommended protein in diet. I can usually do 60 grams per day (along with 7 to 9 different fruits and vegetables per day with about 70 grams of carbs). I weigh 198 lbs. Thanks for the info!
sounds like you've got it dialed in!
I used to teach a Les Mills body pump, a low weight (30-35% of 1 rep max) high rep full body strength. Works great and really minimizes injury.
Put this in your top 10 forget that top five great work again
Great info. Nutritional knowledge is huge as we age as becoming ill can cause huge muscle loss. Rebuilding is definitely very important to fully heal
gained alot of muscle but also some fat, all i wanted to know was how to successfully lose some fat without depleting my gains.. but i learnt that and so much more.. respect 🙌🏽
This was very easy to follow and loaded with valuable and current information. Thank you!
I love your podcast Rhonda! The interviews are always well guide and the subjects are always very interesting. But I feel like you can use a better scenario, even just a table it will help!
I totally agree!
I started weightlifting when i was 10 years oli and at 16 i was 198cm and weight about 90kg. Now i am 65 and still weightlifting ang i never Will stop ;-)
Great video.
Is it ok for a non-athlete to three-day fast twice a year and follow this advice the rest of the year?
What about for a healthy senior citizen?
This protein debate is driving me crazy. I just watched Dr. Valter Longo (on Simon Hill's RUclips channel) discuss how higher protein leads to higher cancer rates and all-cause mortality. So which is it? It seems like we have to make a choice between building muscle (eating more protein) and living longer (eating less protein). Perhaps an answer would be to cycle back and forth between both?
Wonderful, wonderful interview. I'm going to have to listen to it a few times.
Another helpful interview. It gives me a couple of good things to work on.
I'm extremely thankful for this video.
My parents sent me to a Physical Culture (GYM) place when I was around 6 or 7 and I do not have any growth issues. In fact it became a habit for the rest of my adult life.
This guy is spot on his ideas of protein + exercise for ~aging adults..
Interesting stuff, thanks for making this great and valuable content!
Rhonda, you are amazing... love you so much
Out of all that great info (I've got to listen again to take notes this time) I would have loved to hear his opinion on TUT - Time Under Tension - and super slow reps, such as 10 seconds concentric and eccentric. I'll ask him on Twitter now that I know he's there. Great interview.
Great video, good information,iam 60,one day I woke up,couldn't move my right side, fell 7 or 8 times in a couple of months ,could not go upstairs of the house, swallowing food and speaking difficulty apparently thr ough my doctor and mri I had suffered two tias.
That was 3years ago, through nmn,or niacin,metformin, vitamin d,a good variety of vegetables and fruit, salmon,
The good news,my hand was like I had Parkinson's I could not hold a cup properly.
By repetition from virtually day one the right side is just about normal.
I am a horticulturist, and could not walk properly, but simple things like motorised grass cutter, was like a Zimmer frame,
Today I work six days a week, keep moving, most people would say I haven't had two strokes.
Other than a wee bit foot drop and memory problems (short term, not long term).
In a hellish situation, keep moving , outside, I could not keep warm, today I never wear a coat agaIn.
Three years I was chittering,in the house, with two coats, central heating and fire at full blast.
My advice to anybody who has had a stroke, keep moving.
What inspiring medical doctors
Will have to do some weight training on my right foot, never say never.
Fantastic podcast! One criticism though. Can you please leave the captions at the bottom on the screen for longer.
I love this channel and all the in depth information shared including the case study snipets
Thank you doctors❤
Love your contents wish your definitions will stay longer on the screen
Thanks for this podcast it’s pure gold!
Wow, Great interview. Really let the guest speak. Lots of great information. Surprised you did not ask about incorporating sauna into a resistance training/recovery program.
I have learned a lot from your channel. thank you very much!❤❤
incredible video! Love your work Rhonda!
I always thought those massive mics are overkill, but I think they might be worth it
In complete agreement with you, I'm switching to a more permanent setup where we use exclusively Shure SM7Bs. Human edited transcript available to members here: www.foundmyfitness.com/episodes/brad-schoenfeld
Would collagen supplements count towards your daily protein intake? My powder has 40 calories per scoop with 10 G protein on the label, but due to amino acid variation I’m not sure if it should count when I track my macros
Collagen is broken down into amino acids by your body. Protein is broken down into amino acids by your body. If you're eating enough protein, your body is already getting enough amino acids. Collagen is just expensive protein essentially and really not worth supplementing.
Amazing interview! Thank you! and great job, Rhonda!
Glad you enjoyed it!
"Exercise [cardio] is not a good way to lose fat." Thank you for emphasizing this. Pontzer posits that the body will simply shift the calorie usage. However, it doesn't mean aerobic exercise is useless. I wish I had started resistance work consistently decades ago and especially in the last 12 years during which I have taken off 40+ pounds, much of it gained in middle age. If my last two DEXA scans are correct, I lost around 7 lbs. from July 2021-Mar. 22 (trying to lower A1c, not lose weight) I lost 40% muscle! At age 68. Drat! I am not willing to do that again.
Lift weights
@@maplenook I guess I didn't make clear that that is now my intent, along with bodyweight training. Have started and already feel stronger.
This guy is a genius.
Can you ask Dr Brad, since he recommends 10-20 sets per bodypart, how many of those sets should be progressive overload (getting stronger) in order to tell if you are doing too many or too few sets?
For example, what if you do 20 sets, but 18 sets you did not get stronger (stayed the same) and 2 sets you got weaker or perhaps stronger for 2 sets?