Max Coleman - The Science Behind Building Muscle

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My guest on this week's Best You Podcast episode is Max Coleman. Max recently graduated from the Lehman College masters program under Dr. Brad Schoenfeld. Max’s research pertains to the manipulation of training variables and their impact on muscle hypertrophy.

Check out the episode to learn more about the science behind building muscle, how many sets and reps should you be doing to build muscle, the most important variable in building muscle, how to build a muscle group that seems impossible to grow, what causes muscle soreness and so much more.

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In this episode:

03:11 What is hypertrophy and what is happening at a mechanical level during hypertrophy?

05:59 What is the difference between muscle hypertrophy and muscle strength?

10:46 What are some guidelines on sets, reps, and rest times for inducing muscle hypertrophy? 

19:58 Define progressive overload and describe what it looks like from a practical application standpoint

23:00 If I'm doing 10 sets per week of chest, in week one compared to week two, how many of those sets do I need to increase the rep count to apply progressive overload?

25:33 Is it more beneficial for me to increase rep count only after the set feels easier or should I be increasing rep count on a scheduled basis?

26:49 How close to failure do we need to get when training any given muscle? 

34:48 What are some reasons for why somebody might have difficulty growing a particular muscle group? 

42:23 What role does cardio play in impacting muscle hypertrophy? 

47:49 What was the study that you did for your masters thesis and what were the results that you found?

58:38 Is there a correlation between muscle soreness and getting stronger? 

1:01:33 Is there a reason why someone might suddenly have a much higher level of muscle soreness?

1:06:20 Max's 3 keys to getting closer to his best self

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Max’s 3 Keys to Getting Closer to His Best Self:

1. Listening to others more
2. Learn to better communicate his ideas
3. Achieve a better understanding of statistics

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Follow Max on Social Media:

Instagram: @coleman.et.al

ResearchGate: https://www.researchgate.net/profile/Max-Coleman-4

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Follow Nick on Instagram: @carrier_bestyou