Science and Development of Muscle Hypertrophy-2nd Edition

Science and Development of Muscle Hypertrophy, Second Edition, is the most comprehensive resource on muscle hypertrophy in the world. Written by Brad Schoenfeld, PhD, an internationally renowned expert on muscle hypertrophy, this book is the definitive resource for strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors who are seeking information regarding muscle hypertrophy, including the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and nutritional guidelines for eliciting hypertrophic changes.

This new edition offers more than 1,000 references and applied guidelines. Two all-new chapters deliver practical content on the measurement of muscle hypertrophy and advanced training practices. Readers will learn various methods by which hypertrophy is measured, including site-specific measures (circumference measures, MRI, CT, and ultrasound), indirect measures (underwater weighing, DXA, BIA, ADP, and skinfolds), and histological measures (biopsy), as well as the strengths and limitations of each modality. The new edition also provides guidance for achieving greater training volumes with training practices that maximize the individual’s genetic potential to gain muscle.

No other resource offers a comparable amount of content solely focused on the science of muscle hypertrophy and its application to designing training programs. The full-color book offers several features to make the content accessible to readers:

• 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 use as a reference tool.

Although muscle hypertrophy can be attained through a range of training programs, this book allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy. 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 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 those seeking to maximize hypertrophic gains for themselves or their athletes or clients and for those searching for the most comprehensive and authoritative research in the field.

Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

Audience

Reference for strength and conditioning professionals, researchers, and scientists studying muscle hypertrophy; textbook for upper-undergraduate and graduate students in exercise science.

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. The Measurement of Muscle Hypertrophy
Indirect Measures
Site-Specific Measures

Chapter 4. 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 5. Advanced Training Practices
Loaded Stretch Training
Intraset Rest Training
Drop Sets
Supersets and Pre-exhaustion    
Eccentric Overload Training

Chapter 6. Role of Aerobic Training in Hypertrophy
Hypertrophic Effects From Aerobic-Only Training
Concurrent Training    

Chapter 7. Factors in Maximal Hypertrophic Development
Genetics
Age
Sex
Training Status

Chapter 8. Program Design for Maximal Hypertrophy
Biomechanics
Exercise Selection Strategies
Periodization

Chapter 9. Nutrition for Hypertrophy
Energy Balance
Macronutrient Intake
Feeding Frequency
Nutrient Timing

Brad Schoenfeld, PhD, CSCS,*D, CSPS,*D, NSCA-CPT,*D, FNSCA, is internationally regarded as one of the foremost authorities on muscle hypertrophy. The 2011 National Strength and Conditioning Association (NSCA) Personal Trainer of the Year is a lifetime drug-free bodybuilder who has won multiple natural bodybuilding titles. As a personal trainer, he has worked with numerous elite-level physique athletes, including many top pros.

Schoenfeld is the recipient of the 2016 Dwight D. Eisenhower Fitness Award, which is 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. He was also the 2018 cowinner of the NSCA Outstanding Young Investigator award. He is the author of multiple fitness books, including The M.A.X. Muscle Plan and Strong & Sculpted. He has been published or featured in virtually every major fitness magazine and has appeared on hundreds of television shows and radio programs across the United States. Currently, he writes the “Ask the Muscle Doc” column for Bodybuilding.com.

Schoenfeld earned his PhD in health promotion and wellness at Rocky Mountain University, where his research focused on elucidating the mechanisms of muscle hypertrophy and their application to resistance training. He has published more than 200 peer-reviewed scientific papers and serves on the editorial advisory boards for several journals, including the Journal of Strength and Conditioning Research and the Journal of the International Society of Sports Nutrition.

Schoenfeld is an associate professor of exercise science at Lehman College in the Bronx, New York, and is director of the graduate program in human performance and fitness. He also serves as a sports nutrition consultant for the New Jersey Devils hockey organization.

Cold-Water Immersion: Hypertrophic Friend or Foe?
Is There an Ideal Time Under Tension to Maximize Muscle Growth?
Strategies for Reducing Delayed-Onset Muscle Soreness
 Circumference measurementsMechanotransductionProtein translation and transcriptionTable 4.1 and practical applications