Whoever follows the Fact of Iridium must have read about researcher Brad Schoenfeld. The guy studies strength training very hard and calls himself the self-proclaiming ‘breaker’ of fitness myths!

He is a legend, with more than 170 recognized scientific publications. All of them are about the hypertrophy and weight loss process, studying the beginners and people who train seriously as the readers of the Fact of Iridium. But now, let’s show what we’ve learned from Brad’s studies. Check it out:

Consume 2.2g Of Protein Per Kg To Optimize Your Muscle Gains

This first is not his study, but we learn from his urges. The WHO indication for protein per day is 0.8 grams per kg for a sedentary person. A 70kg person should consume 56 grams of protein, remembering that 100 grams of chicken have 26 to 28 g of protein. If you train, you certainly need to drink more protein. 

A study carried out in well-trained young people determined that the indication for these people is more or less 2.2 g / kg. Consuming higher levels of protein will have no additional benefit in muscle growth. Once the anabolism threshold is reached, more protein is not necessarily better. Please do the math and put it into practice now!

Eat 0.4 To 0.55 G / Kg Of Protein Per Meal.

We know that 2.2 grams a day are ideal. But what about each meal? Brad and colleagues analyzed this topic in a recent literature review. Then, based on the current evidence, they made the following finding regarding protein consumption. First, they determined that spreading protein intake in 4 portions of approximately half the size over the day allows for maximum anabolic response.

The ideal for growth is about 0.4 to 0.55 grams/kg. Brad also points out that intermittent fasting, although an effective strategy for fat loss, is not the best option if the goal is to optimize muscle growth.

To hypertrophy, it doesn’t matter if you do a lot or a few repetitions

In this 2017 literature review, Brad and colleagues analyzed whether the muscle develops more with less than six reps or with much more than 12 reps. It was a prerequisite of the research to include studies that took the analyzed groups to failure within the range of repetitions. In addition to the minimum 6-week protocol for athletes.

And the study was categorical in stating that there was no difference in muscle growth with more or fewer repetitions. So, if you like to push harder or burn more muscle, it won’t make a difference to your hypertrophy.

Training A Muscle Twice A Week Is Better Than One!

In this other review of studies, Schoenfeld and colleagues investigated the training of muscle groups between 1 to 3 days a week on an equivalent volume basis. And the evidence indicates that training frequencies twice a week promote hypertrophic results higher than once a week.

Therefore, it can be understood that the main muscle groups must be trained at least twice a week to maximize muscle growth. However, it is still inconclusive whether 3x is better than 2x. If you plan to go for supplements, you can also buy legit humatrope 72iu online for better performance. 

Learn not to forget the tips of Brad Schoenfeld, the guy who is considered the ‘Pope’ of bodybuilding and see how to gain more muscles! 

Whoever follows the Fact of Iridium must have read about researcher Brad Schoenfeld. The guy studies strength training very hard and calls himself the self-proclaiming ‘breaker’ of fitness myths!

He is a legend, with more than 170 recognized scientific publications. All of them are about the hypertrophy and weight loss process, studying the beginners and people who train seriously as the readers of the Fact of Iridium. But now, let’s show what we’ve learned from Brad’s studies. Check it out:

Consume 2.2g Of Protein Per Kg To Optimize Your Muscle Gains

This first is not his study, but we learn from his urges. The WHO indication for protein per day is 0.8 grams per kg for a sedentary person. A 70kg person should consume 56 grams of protein, remembering that 100 grams of chicken have 26 to 28 g of protein. If you train, you certainly need to drink more protein. 

A study carried out in well-trained young people determined that the indication for these people is more or less 2.2 g / kg. Consuming higher levels of protein will have no additional benefit in muscle growth. Once the anabolism threshold is reached, more protein is not necessarily better. Please do the math and put it into practice now!

Eat 0.4 To 0.55 G / Kg Of Protein Per Meal.

We know that 2.2 grams a day are ideal. But what about each meal? Brad and colleagues analyzed this topic in a recent literature review. Then, based on the current evidence, they made the following finding regarding protein consumption. First, they determined that spreading protein intake in 4 portions of approximately half the size over the day allows for maximum anabolic response.

The ideal for growth is about 0.4 to 0.55 grams/kg. Brad also points out that intermittent fasting, although an effective strategy for fat loss, is not the best option if the goal is to optimize muscle growth.

To hypertrophy, it doesn’t matter if you do a lot or a few repetitions

In this 2017 literature review, Brad and colleagues analyzed whether the muscle develops more with less than six reps or with much more than 12 reps. It was a prerequisite of the research to include studies that took the analyzed groups to failure within the range of repetitions. In addition to the minimum 6-week protocol for athletes.

And the study was categorical in stating that there was no difference in muscle growth with more or fewer repetitions. So, if you like to push harder or burn more muscle, it won’t make a difference to your hypertrophy.

Training A Muscle Twice A Week Is Better Than One!

In this other review of studies, Schoenfeld and colleagues investigated the training of muscle groups between 1 to 3 days a week on an equivalent volume basis. And the evidence indicates that training frequencies twice a week promote hypertrophic results higher than once a week.

Therefore, it can be understood that the main muscle groups must be trained at least twice a week to maximize muscle growth. However, it is still inconclusive whether 3x is better than 2x. If you plan to go for supplements, you can also buy legit humatrope 72iu online for better performance.