Uploaded January 2024 | Updated September 2026, 2 weeks ago

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Want the latest research on how to grow muscle effectively and how to train efficiently? I'm joined by leading muscle building researcher Brad Schoenfeld to discuss some of the latest research findings, quick tips and actionable 'hacks' to build muscle faster.

We discuss the best bodybuilding exercises, the best techniques for maximising muscle growth, free weights vs machines

Train with me - join.ganbarumethod.com

00:00 - How to create an effective muscle building plan
03:40 - How many exercises do you need to build muscle optimally
04:40 - When to vary exercises in a muscle building plan
08:00 - Are free weights better than machines for muscle growth?
11:30 - Can you target the Upper Inner Chest?
18:58 - Lying Leg Curl vs Seated Leg Curl
21:54 - Seated Calf Raise vs Straight Leg Calf Raise
25:50 - Can Stretching Build Muscle?
31:13 - How to plan a program for Lagging Body Parts
32:30 - The Minimum Effective Dose of Training for Muscle Gain
41:55 - Cardio/Aerobic Training for Muscle Growth
48:20 - What has Brad Schoenfeld changed his mind on?

Research mentioned:
pubmed.ncbi.nlm.nih.gov/33671664
ncbi.nlm.nih.gov/pmc/articles/PMC5915697
pubmed.ncbi.nlm.nih.gov/37582807
pubmed.ncbi.nlm.nih.gov/34743671
pubmed.ncbi.nlm.nih.gov/33009197
pubmed.ncbi.nlm.nih.gov/36795130
pubmed.ncbi.nlm.nih.gov/36828324
pubmed.ncbi.nlm.nih.gov/36457663
pubmed.ncbi.nlm.nih.gov/37029826
journals.lww.com/acsm-msse/abstract/9900/effects_of_different_weekly_set_progressions_on.380.aspx