Science and Development of Muscle Hypertrophy

by Brad Schoenfeld

Muscle hypertrophy—defined as an increase in muscular size—is one of the primary outcomes of resistance training. Science and Development of Muscle Hypertrophy is a comprehensive compilation of science-based principles to help professionals develop muscle hypertrophy in athletes and clients. With more than 825 references and applied guidelines throughout, no other resource offers a comparable quantity of content solely focused on muscle hypertrophy. Readers will find up-to-date content so they fully understand the science of muscle hypertrophy and its application to designing training programs. Written by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive resource for information regarding muscle hypertrophy—the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and current nutrition guidelines for eliciting hypertrophic changes. The full-color book offers several features to make the content accessible to • Research Findings sidebars highlight the aspects of muscle hypertrophy currently being examined to encourage readers to re-evaluate their knowledge and ensure their training practices are up to date. • Practical Applications sidebars outline how to apply the research conclusions for maximal hypertrophic development. • Comprehensive subject and author indexes optimize the book’s utility as a reference tool. • An image bank containing most of the art, photos, and tables from the text allows instructors and presenters to easily teach the material outlined in the book. Although muscle hypertrophy can be attained through a range of training programs, this text allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy in their athletes and clients. It explores how genetic background, age, sex, and other factors have been shown to mediate the hypertrophic response to exercise, affecting both the rate and the total gain in lean muscle mass. Sample programs in the text show how to design a three- or four-day-per-week undulating periodized program and a modified linear periodized program for maximizing muscular development. Science and Development of Muscle Hypertrophy is an invaluable resource for strength and conditioning professionals seeking to maximize hypertrophic gains and those searching for the most comprehensive, authoritative, and current research in the field.

Genres: Fitness, Health, Nonfiction, Sports, Bodies, Science, Biology

224 pages, Hardcover

First published January 1, 2016

About the author

Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a professor of exercise science at Lehman College in the Bronx, New York, where he serves as the graduate director of the Human Performance and Fitness program. Dr. Schoenfeld has published more than 300 peer-reviewed scientific papers on various exercise- and sports nutrition-related topics, and authored the seminal textbook, "Science and Development of Muscle Hypertrophy" and the consumer-oriented training manual, "MAX Muscle Plan." His research has been cited in over 20,000 peer-reviewed papers and he is currently ranked as the world’s top researcher on the topic of resistance training by ExpertScape, an independent site that grades researchers based on their scholarly activity. He was the recipient of the 2016 Dwight D. Eisenhower Fitness Award, presented by the United States Sports Academy for outstanding achievement in fitness and contributions to the growth and development of sport fitness through outstanding leadership activity, as well as earning the 2018 National Strength and Conditioning Association Young Investigator of the Year Award. In addition to his academic efforts, he has consulted with numerous professional sports teams and formerly served as Sports Nutritionist for the New Jersey Devils hockey organization.

Reviews

[Robert Khorsand · Rating 5 out of 5]

علم و توسعه‌ هایپرتروفی عضلانی(ویرایش دوم) نام کتابی‌ست کامل یا بهتر است بگو‌یم دایره‌المعارفِ تلفیقیِ علم و تجربه‌ی هایپرتروفی عضلات نوشته‌ی «دکتر برد شوئنفلد»٬ شخصی که عمرِ خود را در راه عشق به بدنسازی صرف کرده و به قول خود او در پیشگفتار: «این کتاب به واقع حاصل یک عشق است».

در ابتدا عرض کنم که نامِ عنوانِ اصلیِ کتاب
«Science and Development of Muscle Hypertrophy 2nd Edition»
است و این کتاب توسط آقایان «دکترعلی صمدی٬ عضو هیأت علمی دانشگاه شاهد» و «دکتر جواد طلوعی آذر٬ عضو هیأت علمی دانشگاه ارومیه» ترجمه و نهایتا توسط انتشارات مبانی چاپ و منتشر گردیده است. بخاطر ترجمه‌ی بسیار دقیق٬ تخصصی و روانِ متنِ این کتاب صمیمانه از آن عزیزان تشکر می‌کنم چون همانطور که می‌دانیم ترجمه‌ی کتاب‌های تخصصی کاری بسیار دشوار است بخصوص اگر بخواهیم متن کتاب را به شکل روان در بیاوریم تا خواننده از خواندن آن خسته نگردد.

نسخه‌ی اولِ‌ کتاب در سال ۲۰۱۶ نوشته شد و در مدت کمی محبوبیت جهانی یافت و به طبع در ایران هم مورد استقبال قرار گرفت٬ اما نویسنده با توجه به پیشرفتِ روزافزونِ‌ علم و نیازِ‌ ورزشکاران و علاقه‌مندان در سراسر جهان٬ پس از انتشار کتاب به هیچوجه متوقف نشد و به تحقیقات گسترده‌ی علمی در کنار کسبِ تجاربِ جدید به کار در باشگاه‌ها ادامه داد و نتیجه‌ی ۴ سال تلاش مستمر او پس از انتشار نسخه‌ی اول این کتاب است که در آن ۲ فصل نسبت به نسخه‌ی اول اضافه گردیده و همچنین در کتاب مطالعات و مقالات مختلفِ جدید اضافه و برخی نتایج و تحقیقات قبلی نقض یا اصلاح گردیده‌اند.

این کتاب در ۹ فصل به شرح: ۱-پاسخ‌ها و سازگاری‌های وابسته به هایپرتروفیِ عضلانی به استرسِ‌ فعالیتِ ورزشی ۲- ساز و کارهای هایپرتروفی ۳- سنجش هایپرتروفیِ‌عضله ۴-نقشِ متغیرهای تمرینِ مقاومتی در هایپرتروفی ۵-روش‌های تمرینیِ پیشرفته ۶-نقشِ تمرین‌ هوازی در هایپرتروفی ۷-عوامل‌ِ مهم در توسعه‌ی هایپرتروفیِ بیشینه ۸-طراحیِ برنامه ویژه‌ی هایپرتروفی بیشینه ۹-تغذیه ویژهي هایپرتروفی نوشته شده و در هر فصل ضمن انتقال داده‌‌ها به نقل از تحقیقات گسترده‌ علمیِ آزمایشگاهی در معتبرترین آزمایشگاه‌های ورزشی دنیا توسط متخصصینِ فعال در این رشته٬ راهنمایی‌های تجربی خود نویسنده و همکارانِ او و نهایتا نتیجه‌گیری در هر چند صفحه و به خصوص در انتهای هر فصل پرداخته است.

نهایتا در مورد امتیاز٬ من با اطمینان کامل ۵ستاره را برایش منظور می‌کنم چون معتقدم هیچ شخصی در هیچ‌ نقطه از این کره‌ی خاکی نمی‌تواند و نخواهد توانست تا روزی که نویسنده زنده است کتابی کامل‌تر از آن نوشته و منتشر کند مگر خود نویسنده که همانند این نسخه که نسخه‌ی بروزرسانی شده‌ی نسخه قبلی است نسخه‌ی سوم را در سال‌های آینده نوشته و منتشر نماید. خواندنِ این کتاب را به عزیزانی که در رشته‌ی تربیت بدنی تحصیل می‌کنند٬ اساتیدِ دانشگاه‌ها٬ مربیان٬ ورزشکارانِ رشته‌های قدرتی و سایر علاقه‌مندان پیشنهاد می‌کنم.

[Jag · Rating 4 out of 5]

The first few chapters have a lot of jargon which most of the people won't really need. Otherwise a good book.

I wish there were more exercise plans in the book. The model periodization plan is frankly very confusing and would be very difficult to keep track and follow.

The major take away for me was- when in doubt follow the middle path. In terms of exercise volume, frequency, intensity etc, I pretty much felt that it is best to not go overboard with any of the extremes.

[Anas Alrowaili · Rating 4 out of 5]

This book, Science and Development of Muscle Hypertrophy by Brad Schoenfeld, is the definitive evidence-based guide to how muscles grow
. It serves as a master blueprint for moving beyond gym anecdotes and using physiological principles to maximize your genetic potential
.
Here is a summary of the most important things :
1. The Three Construction Orders (Mechanisms)
Mechanical Tension is King: This is the most important driver for growth and is sensed by your muscles through "mechanotransduction"
.
Metabolic Stress (The "Burn"): The buildup of metabolites like lactate triggers growth signals through cell swelling and fiber recruitment
.
Muscle Damage (The "Soreness"): While mild damage can kick-start repair and growth, excessive damage is counterproductive and drains your recovery budget
.
2. The Rules of the Gym (Training Variables)
The Volume Dose: There is a clear dose-response relationship; doing 10 to 20 sets per muscle per week is generally the "sweet spot" for growth
.
The Load Spectrum: Whole-muscle hypertrophy is virtually identical across all loads (from 30% to 80%+ of 1RM) as long as you train near or to failure
.
The Rest Advantage: For heavy, multi-joint lifts, resting at least 2 minutes is superior because it allows you to maintain a higher total volume
.
The Effort Finish Line: Training to total failure is most necessary when lifting light weights, while advanced lifters should use it selectively on the last set of an exercise to avoid overtraining
.
3. The Multi-Angled Toolbox (Exercise Selection)
Non-Uniform Growth: Muscles do not grow like balloons; they grow in specific regions based on the angle and plane of movement
.
Synergy: You must use both multi-joint (Heavy Hitters) and single-joint (Specialists) exercises to "ring every doorbell" and grow a complete, symmetrical muscle
.
Mind-Muscle Connection: Using an internal focus (squeezing the specific muscle) actually leads to significantly more growth in the arms than simply "getting the weight up"
.
4. Advanced Tactics & Cardio
Efficiency over Extras: Methods like Drop Sets and Supersets are excellent for saving time, but they do not build more muscle than traditional sets if the total volume is the same
.
Eccentric Power: Eccentric Overload is a unique tool that builds longer muscles and is highly effective for breaking through strength plateaus
.
The Cardio Interference: Aerobic training can build muscle in beginners, but in advanced lifters, too much cardio can blunt gains by about 50% if not separated from lifting by at least 6 to 24 hours
.
5. The Master Plan (Program Design)
The Genetic Ceiling: As you become more advanced, your "window of adaptation" shrinks, requiring more precise programming to move the needle
.
Managing Stress: Periodization is a schedule for your body’s "Recovery Budget," using Deload Weeks to reset your sensitivity to volume and prevent the exhaustion phase of stress
.
Nutrition Foundation: You generally need a caloric surplus and roughly 1.6 to 2.2 grams of protein per kilogram of body weight to maximize the anabolic signal from your training
.
Insight for the future: Muscle building is a biological construction project; while you can't change your genetic blueprint, you can use these scientific "tools" to ensure you are building as efficiently and as large as your DNA allows

[Raul sadok · Rating 5 out of 5]

Fantastic

One of the best books you can have.

A bit dense but all based in science.

Well recommended book

Buy one!

[Michał Kapiczyński · Rating 3 out of 5]

Too much scientific jargon and mentions of confronting or non conclusive studies. The ratio of the number of pages to the actual useful content is at least 2 to 1. I was also dissapointed with no information on supplementation such as creatine effects.

[Tiago F · Rating 5 out of 5]

Excellent book. If you want a hard objective look at the evidence regarding muscle hypertrophy, this is quite literally the best resource on the planet. A must read for anyone interested in training science and to maximize results.

[Justin J. · Rating 5 out of 5]

This is worth the struggle to read. It’s a struggle because it is so dense in information and I do not hold a masters degree in kinesiology or related field. It is very worth it for me because I want to know why I ought to do something or why I ought not. It makes compliance for me easier. This book is very straightforward. It explains the science, the limitations of the science, and practical best practices. I really enjoyed the “key point” and conclusion sections. The author is without a doubt the world’s authority on anabolic muscular hypertrophy and it shows in the care and detail that went into this book. I would recommend reading this book first then read “The M.A.X. Muscle Plan 2.0” which is a slimmer down, average adult level (not masters or PhD level) of this book but adds in truly practical “this is what you do” outcomes. Coupling this book with MAX provides for the optimal evidence based method to maximize muscular hypertrophy. Good book.

[Finlay Chedd · Rating 5 out of 5]

This is one of the first science based hypertrophy-related books I have read. Although I have quite a substantial amount of wisdom and knowledge about the topic gathered through listening to scientific podcast at 24/7, this book still requires a certain level of knowledge which I didn’t always seem to have. But then this book isn’t written for 18 y/o students, for qualified fitness professionals, as it says on the back.
Despite the aforementioned remark, I found this book very much worth the 60$ it cost us, for it really does what it says on the tin. Loaded with research, (meta-)analysis’s and useful key notes, I think this book is great for anyone who wishes to learn the science behind the building of muscle.

[Rory Hector · Rating 5 out of 5]

The best textbook for modern, science-based hypertrophy information. It started out quite dry and technical in Ch. 1 going heavily into mechanistic information, but later chapters were both informative and practical. I like how the chapters go into the various studies and their results in detail but then follow up with practical takeaways. This is the first book I would recommend to anyone who wants to learn about sports science, specifically with regards to weight training.

[Josiah · Rating 4 out of 5]

I thoroughly enjoyed this book. It breaks down muscle hypertrophy into the scientific aspects of it. It talks about what are muscles, how do they work, what do we suspect about them and what have we seen in literature. Brad Schoenfeld knows his stuff. The book gives you a dense understanding of what is going on in muscles at the cellular level and why they get bigger. Brad Schoenfeld also gives lots of advice on how to build muscle and what to focus on to prevent injury and maximize hypertrophy. I think one of my biggest take aways from this book is that there is ALOT of misinformation in the world about maximizing hypertrophy. It is shocking because it is very similar to how there is a bit of misinformation about nutrition in the world. There are many things that fitness people tell you are essential to lifting that have just not been proven to be the case. One of the things that I love about this book is the Brad Schoenfeld gives you lists of the most popular research in muscle hypertrophy and you can see for yourself what the outcomes for research on certain techniques are. If you enjoy science and would like a trustworthy fundamental understanding of muscle development, I would take the time to read the majority of this book. One grossly quick summarization is "Work hard, but not at/over your limit. Make sure you get a lot of reps each week. Focus on where you are weak. Eat in the way that provides you with the most energy." (Similar to In Defense of Food summary.)

[M. · Rating 4 out of 5]

Probablemente el mejor recurso de hipertrofia existente. Actualizado, enormemente amplio y centrado en presentar de forma lo más objetiva posible la evidencia disponible, es un libro de texto que debería abordarse como tal, como una herramienta para el estudio y comprensión profunda de la ciencia de la hipertrofia.

Como recomendación general, si no se tienen conocimientos profundos de fisiología, bioquímica y biología molecular aconsejo obviar la lectura de los dos primeros capítulos por su gran complejidad técnica y centrarse en los puntos clave y los puntos a tener en cuenta, que ofrecen un buen resumen. Los capítulos 8 y 9 son los que encuentro más interesantes por su aplicación práctica tanto para ayudar al diseño de rutinas de hipertrofia como para afinar la nutrición durante esta fase.

No nos equivoquemos. Este libro no pretende enseñarte a diseñar rutinas de hipertrofia perfectas. No está pensado para ello. Está pensado para derribar mitos, para presentar la evidencia -antigua y nueva- sobre qué variables manipular, en qué poner más atención y qué es irrelevante salvo que seas culturista o levantador de élite. Es un recurso completísimo, con páginas enteras de referencias y ensayos clínicos, pero no es un manual para diseñar rutinas y así debería abordarse. Hacía muchos años, casi desde los tiempos del viejo Guyton y Hall o de mi queridísimo Lehninger, que no disfrutaba tanto con un libro de texto. Muy recomendado.

[Henry Barry · Rating 5 out of 5]

This book was a tremendous and holistic look at the latest in exercise science related to hypertrophy. It definitely went PhD-level in some areas, but also always had summaries and key takeaways for people more interested in the takeaways. Schoenfeld did a masterful job of dissecting the literature and pointing out the inconsistencies in conclusions across studies. It was very impressive to see him admit how many things exercise scientists still don't know, and was very valuable for him to dive into most of the fitness and nutrition myths that I've been hearing about for years. Overall, a great read full of valuable information that I will use to guide my own nutrition and training going forward.

[Rafael Ghossi · Rating 4 out of 5]

Os primeiros 3 capítulos são bem massantes, mais voltados a profissionais da área que queiram entender a fundo os mecanismos do corpo que afetam hipertrofia.

Passada essa primeira parte, a leitura se torna mais leve e agradável a leigos no assunto.

No geral, deu pra aprender muito sobre o tema e entender o cenário atual de práticas comprovadas que tem potencial de ajudar no ganho de massa magra.

[Juan Pablo López Acosta · Rating 5 out of 5]

La contribución de Schoenfeld a la ciencia de la hipertrofia es monumental. Schoenfeld presenta investigaciones sobre los mecanismos de adaptación, tensión mecánica, los diferentes tipos de fibras contráctiles, estrés metabólico y otras tantas variables del entrenamiento que promueven y maximizan las ganancias musculares. Este libro sigue siendo el trabajo definitivo y más completo referente a la hipertrofia.

[Carson Rhodes · Rating 1 out of 5]

This was a textbook let me reiterate this was a textbook. about more than half of this went over my head however... It did contain some numbers some facts and some stuff that he's actually helpful. But as far as reading goes I could have looked at a chart online and got the same stuff. Thank you Brad for your wonderful contribution to muscular hypertrophy But I will probably stick to less textbookie books. I'm going to go workout.

[Nick Holden · Rating 5 out of 5]

I can tell that the author poured his life, heart and soul into this research. The sheer amount of knowledge in this book, informed by hundreds of single studies and meta-analyses from dozens of academic journals, trying to solve the all important question of the best way to get jacked in the gym, is so insane. I bloody loved it.

[Ståhle Frid · Rating 5 out of 5]

Probably the best book about the science and mechanisms behind muscle hypertrophy.
It's quite a dense read, reads more lite a collection of papers and a learning book than a narrative.
But if you want to show off to your gym friends this is a great start, but there's also more to learn obviously. The body is very complex.

[Nil Nieto · Rating 5 out of 5]

Una obra muy completa que aborda todo aquello que deberías saber sobre la hipertrofia, sí que es verdad que aunque aprendí mucho sobre esta forma de entrenamiento, me falto algo más de profundidad en algún capítulo de la lectura, pero repito, obra recomendadísima e imprescindible para aquellos que les gusta el entrenamiento de la hipertrofia.

[Sevak · Rating 4 out of 5]

It is a really good book with a strong scientific focus on muscle growth. It starts in a very technical way by explaining how muscles work and their deep structure, but it also connects the research to practical applications.

[Justin · Rating 4 out of 5]

Seems well researched, could use more practical application of its theory

[Chris · Rating 5 out of 5]

Rather technical

[Kristina · Rating 5 out of 5]

Absolutely loved this book. Packed full of great info!

[Evariusqui · Rating 3 out of 5]

Como q el principio mucha biologia y luego ya te dan unos cuantos truquitos. Igualmente faltaron bastantes cosillas

[Daniël Niks]

Very theoretical book, but full of practical stuff. As a practisioner and professional in the field the book is a great resource.

[Javier · Rating 4 out of 5]

Bastante bueno en terminos generales. Habla bastante general y entra en algo mas de detalle dentro de la fiologia celular.
En general, recomendable para aquellos que quieren un libro basico/intermedio.

[Sarah Alh · Rating 4 out of 5]

great book ! however it is a bit sciencey with a lot of terms a layman may not understand. His other book , max muscle plan 2.0 is easier to read .

[Siggi Prendergast · Rating 4 out of 5]

Simply the GOAT of the field

[Muhammedkh · Rating 4 out of 5]

It's the mentality.