Brad Schoenfeld

At a glance

• Brad Schoenfeld is an American exercise scientist and professor at Lehman College (City University of New York), where he directs the Human Performance Lab. He is a former natural bodybuilder.
• He is one of the most cited researchers on muscle growth (hypertrophy). His 2010 review on the mechanisms of hypertrophy became a standard reference.
• Through meta-analyses he examined how many sets, how often per week and with what loads to train. More volume produced more growth on average, and training each muscle group twice a week beat once a week.
• His studies also showed that light loads can build similar muscle to heavy loads, as long as you train close to failure.
• He wrote the textbook Science and Development of Muscle Hypertrophy and popular books such as The M.A.X. Muscle Plan and Strong and Sculpted.
• For longevity, his work matters because muscle mass and strength decline with age and are closely linked to independence and health.
• Takeaway: train each major muscle group at least twice a week; heavy weights are optional, effort close to fatigue is not.