Basically no evidence for anything and everything changes all the time. Solution? Self experimentation, find out what works for you - basically, bro science works.

It's great the way that Brad Schoenfeld explains things and expresses his opinions.

I love these videos focused on researchers who go BACKWARDS on their research.
These kinds of conversations are way more likely to hit closer to truths that don't have ulterior motives.
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Science keeps changing — and that’s a good thing. There’s no single “perfect” method, only principles you test and adapt to your own body. Real progress lives in that balance between research and self-awareness.Thanks

You always have interesting topics.  Well done.  As a 80's bodybuilder that thought he had the secrets,  I am proven wrong and right everyday.

Can you do a video on lead exposure and protein powder as a follow up to the latest Consumer Reports publication?

I learned long ago, basically not to listen to anybody but listen to everybody and then find your own path. For me it’s  two days of yoga, one day of Pilates three days of Pickleball, miscellaneous weights, miscellaneous walking, just enjoying life and I do have BFR cuffs and I take BHRT. Funny enough, Thomas got me into intermittent fasting in 2019. It has become a lifestyle and I maintain my weight around 130 at a height of 5’6” 68 y/o F.  Just recently had a DEXA my numbers show very strong bones I’m not at any risk for fracture. Additionally my body fat was in at 5% my age.  All this to say working out, makes all the difference and doing something fun as a workout makes the workout easier.

I was trained in the no pain no gain philosophy. I did gain, lasing pain and injury.

Following TD for several years but only occasionally watching videos I’ve learned that almost nothing is optimal except LMNT

Please please please knock off the annoying habit of throwing out abbreviations? BFR? etc.

To transmit this much stress tension and rupture directly into and thru a muscle chassis is downright scary.

One thing my man Dr. Schoenfeld has not changed his mind on apparently is his total avoidance of the sun. But that's probably a reason to trust him, he's likely always in the lab reading or doing studies!

The problem is you are not irradiation thee Force Transmission then the muscle stiffens and the joints overcompensate and struggle.

Find exercises where you really feel the desired muscle working. Don’t waste time on exercises designed to hit a muscle unless you really feel that muscle. We all have different limb sizes and body types and certain exercises work better for some than others. Don’t be afraid to go to the well if those exercises stimulate your muscles.

# Brad Schoenfeld’s Big Re-Thinks on Muscle: Protein Timing, Rep Ranges, Failure, ROM, and More

## 1) Nutrient timing: the “anabolic window” is tiny at best

* The old 30–45-minute post-workout window isn’t a make-or-break event. Muscle stays sensitized to protein for roughly a day after training.
* What matters most is total daily intake. Your pre-workout meal also “covers” you post-workout.
* Practical spin: if it’s easy, have protein soon after lifting—helpful for bodybuilders and there’s no downside—but average lifters won’t notice a difference if daily protein is nailed.

*Carb timing:* Post-workout carbs only matter if you need rapid glycogen restoration for a second session the same day. If you train once per day, total daily carbs by the next day are what count.

*Time-restricted feeding:* 8:16 protocols show similar hypertrophy when protein and calories are equated.

*Intra-workout carbs:* popular anecdotally, but the mechanistic case and evidence are weak so far.

## 2) Protein dosing & meal frequency: no hard 30 g cap

* The “>30 g is wasted” idea doesn’t hold. Larger doses can sustain muscle protein synthesis longer, especially in mixed meals that slow digestion.
* You don’t need six evenly spaced protein feedings. Three to four solid meals that hit your daily target are generally fine.
* For physique athletes, a pre-bed protein feeding might help a bit, but the upside appears small.

## 3) The “hypertrophy rep range” myth: gains from 5–30 reps

* Muscle can grow across a wide loading zone (≈5–30 reps) when sets are hard.
* Use the middle (8–12) for efficiency, but sprinkle in lower and higher reps to manage joints, skill, and variety.
* If joints complain, higher-rep, lighter-load work can still grow plenty of muscle.

*BFR (blood-flow restriction):*

* Effective for muscles distal to the cuff; lets you use light loads with fewer total reps.
* Possible added stimulus for type-I fibers; “fascia stretch” theories aren’t supported by good evidence.

## 4) Chasing hormone spikes is a dead end

* Programming to maximize acute post-exercise spikes in testosterone, GH, IGF-1 doesn’t translate to better growth.
* Very short rests (~≤60 s) tend to *hurt* hypertrophy by reducing reps and mechanical tension. Rest enough to keep performance up and volume on target.

## 5) Testosterone, receptors, and realistic expectations

* Supraphysiological androgens work in a dose-responsive way; within normal physiological ranges, differences seem to matter far less for gains.
* Androgen receptor dynamics likely matter more than transient hormone spikes, but training doesn’t have known, reliable ways to upregulate AR density.
* Lower body may often need more weekly volume, but fiber-type-specific rep prescriptions (e.g., “soleus = only high reps”) haven’t panned out consistently.

## 6) Failure training: not mandatory (use it surgically)

* Similar hypertrophy occurs whether you train to failure or keep ≈0–3 reps in reserve, provided sets are hard.
* Do *some* true-failure work early on to calibrate your RIR—then save most failure efforts for safer isolation or machine moves.
* Keep a rep or two in the tank on heavy compound lifts to reduce injury and systemic fatigue.

## 7) Splits vs full-body: volume drives the bus

* No inherent “pump advantage” to bro-splits. Full-body can match or beat splits at moderate volumes and often reduces soreness.
* As volumes climb (e.g., ≥20 sets per muscle per week), distributing work across 2–3 sessions per muscle is smarter than crushing it all in one day.

## 8) Exercise order & novelty: specificity > superstition

* For **hypertrophy**, exercise order matters little; for **strength in a specific lift**, put that lift earlier.
* Novelty helps, but don’t shuffle everything all the time. Keep anchor lifts to track progress and maintain motor skill.

*Pre-exhaust (isolation → compound) supersets:*

* Doesn’t enhance growth; if anything, slightly worse due to reduced load/tension on the compound exercise.

## 9) Range of motion: prioritize the lengthened position

* Full ROM beats *shortened-only* ROM.
* *Lengthened-partial* training (working the stretch to mid-range) can match or exceed full ROM for hypertrophy in several muscle groups studied so far.
* Strength is angle-specific: if you only train long-muscle-length positions, most of your strength gains stay there.

*Post-failure loaded holds in the lengthened position:*

* Interesting, emerging tactic with limited but promising evidence.

## 10) Practical programming blueprint (apply and adapt)

* *Protein:* 1.6–2.2 g/kg/day, spread over 3–4 meals; optional pre-bed protein if it doesn’t disrupt sleep.
* *Carbs:* Time post-workout only if you have two-a-days; otherwise hit daily totals.
* *Sets & frequency:* Aim ~10–20 quality sets per muscle per week. Split across 2–3 sessions/muscle when volume is high.
* *Reps:* Mix 5–30 reps; default in the middle, flex higher for joints/skill, lower for strength skill.
* *Effort:* Most sets at ~0–3 RIR; use failure judiciously on isolation/machines.
* *ROM:* Emphasize long-length work; include full ROM where useful; avoid shortened-only emphasis.
* *Rest:* Rest long enough to keep reps and load (mechanical tension) high—usually >90–120 s on compounds.
* *Progression:* Keep a few key lifts consistent to gauge load/reps over time; rotate accessories for novelty and joint health.

---

## Key Takeaways

* *Daily totals beat micromanaged timing.* Protein timing is flexible; carb timing matters mainly for same-day sessions.
* *Grow in many rep zones.* Effort and tension matter more than chasing a magic rep range.
* *Don’t worship hormone spikes.* Program for performance and recovery, not transient blood markers.
* *Failure is a tool, not a rule.* Calibrate with it, then use it where it’s safest and most targeted.
* *Lengthened-position work is gold.* Prioritize long-muscle-length tension for hypertrophy.
* *Structure follows volume.* Choose full-body or splits based on how you best distribute weekly work.

---

## Conclusion

Schoenfeld’s updates replace old gym dogma with a simple hierarchy: **stimulus quality (tension, hard sets) → sufficient protein and calories → smart volume distribution and recovery**. If you hit your daily protein, train hard with most sets near—but not necessarily at—failure, emphasize long-length tension, and spread adequate weekly volume across the week, you’ll capture nearly all the hypertrophy that matters. The rest—exact post-workout shakes, sacred rep ranges, hormone-spike chasing, pre-exhaust tricks—is noise unless it helps you recover, stay consistent, or lift better.

He looks like yiur man out of poltergeist

So we shouldn’t just blindly listen to bro science 😆 our body is much more dynamic than we are told. I am a 44 year old female, a CPT and immune centric health coach. I have eaten low carb for over a decade, cycling in carbs to stay insulin sensitive, and have eaten one meal a day for many years. As a trainer I am physical on a regular basis but train way less and definitely less intensely than people might think. I know I under eat and definitely under eat protein (I’m a single mom and busy and just don’t have much of an appetite at the end of the day.) My weight is normal, bf is healthy and somehow I test at having 40% skeletal muscle mass. This is extremely high for a woman my age. Total mystery. Based on all my eating and workout patterns it doesn’t add up but that’s where I sit. No single approach has the same outcome for every person, there’s no categorical imperatives when it comes to fitness.

Tom Platz said he does 30 reps with low weight and sends scientists into a frenzy 😂

Twice a week (less volume) once a week its ALL good. Rotate . Weak points *(except arms) can be twice. While muscle growth phase- once a week is fine.  Prep- twice a week

Scence