Brad Schoenfeld's Top 5 Strength Myths BUSTED!

Think you know how to build muscle? In our third episode, Martin Gibala does some mythbusting with two of the world’s most prominent experts in the science of strength development, Stuart Phillips and special guest Dr. Brad Schoenfeld, a professor of exercise science at Lehman College in the Bronx, New York. 

In addition to being a former bodybuilder and joining Stu on the ACSM strength position statement, Schoenfeld literally wrote the textbook on strength training. Together, Phillips and Schoenfeld use science and savvy to correct some of the resistance world’s most pervasive myths, including: 

• Light loads don't increase muscle size

• You have to train to absolute failure to maximize muscular adaptations

• Short rest periods are best for hypertrophy

• Cardio kills gains

• Narrow post-exercise anabolic window of opportunity

Join us to discuss these myths and more in the latest episode of Exercise Science! 

Have a listener question or an idea for an episode? Email us at [email protected]

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LINKS

Exercise Science is everywhere @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. 

Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok to make him feel nice!

Marty just started his own Instagram. Give him a follow! He’s also on X!Whoa Brad Schoenfeld is HUGE on Instagram! One of the best feeds out there for the up-to-the-minute science on strength training. Plus here’s his lab at Lehman College.ACSM Position Statement on Resistance Training 2026

Brad’s textbook: Science and Development of Muscle Hypertrophy, 2nd Edition

Resistance Training Beyond Momentary Failure⁠⁠⁠ - Brad Schoenfeld, co-author

Divergent strength gains but similar hypertrophy after low-load and high-load resistance exercise training in trained individuals: ⁠⁠⁠many roads lead to Rome⁠⁠⁠

Exercise Science is produced by Ghost Bureau, the Toronto content marketing agency. 

DISCUSSION POINTS

00:00 Strongest exercise scientist?

02:13 Schoenfeld intro

03:47 Myth 1: Must lift heavy

06:25 Myth 2: Must train to failure

10:52 Myth 3: Short rest periods

17:26 Myth 4: Anabolic window

26:33 Myth 5: Cardio kills gains

36:54 LQ: Losing gains

DISCLAIMER

The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.

The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.