Science and Development of Muscle

Hypertrophy
Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA

Lehman College, Bronx, New York

Library of Congress Cataloging-in-Publication Data
Schoenfeld, Brad, 1962- , author.
Science and development of muscle hypertrophy / Brad Schoenfeld.
p. ; cm.
Includes bibliographical references and index.
I. Title.
[DNLM : 1. M uscle Development--physiology. 2. Exercise. 3. Physical Fitness. WE 500]
QP303
612.7'6--dc23
2015035559
ISBN: 978-1-4925-1960-7
Copyright © 2016 by Brad Schoenfeld
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 Dedication
To my father, may he rest in peace, for instilling the scientific method in me for
as long as I can remember. You pushed me to learn, to pursue higher education,
and to become a scholar. Wish you were around to see the fruits of your efforts.
This is for you; I know it would have made you proud.
 Contents
Dedication

Preface

Acknowledgments

Chapter 1: Hypertrophy-Related Responses and Adaptations to

Exercise Stress
Neuromuscular System
Endocrine, Paracrine, and Autocrine Systems

Chapter 2: Mechanisms of Hypertrophy

Mechanical Tension
Metabolic Stress
Muscle Damage

Chapter 3: Role of Resistance Training Variables in Hypertrophy

Volume
Frequency
Load
Exercise Selection
Type of Muscle Action
Rest Interval Length
Repetition Duration
Exercise Order
Range of Motion
Intensity of Effort

Chapter 4: Role of Aerobic Training in Hypertrophy

Hypertrophic Effects From Aerobic-Only Training
Concurrent Training

Chapter 5: Factors in Maximal Hypertrophic Development

 Genetics
Age
Sex
Training Status

Chapter 6: Program Design for Maximal Hypertrophy

Biomechanics
Exercise Selection Strategies
Periodization

Chapter 7: Nutrition for Hypertrophy

Energy Balance
Macronutrient Intake
Feeding Frequency
Nutrient Timing

References

About the Author