Rep Ranges: Heavy vs Light for Hypertrophy

Dr Brad Schoenfeld and Alan Aragon join me to explore protein requirements, recomposition, and how to structure resistance training for long-term strength and muscle retention.

We discuss calorie deficits, effort, failure, recovery, and the training variables that matter most for healthy ageing.

What We Cover

• Protein targets in and out of a calorie deficit
• Recomp versus surplus for muscle growth
• Effort, failure, and rep range myths
• Recovery, soreness, and cold exposure
• Cardio, interference, and real-world training balance

If you care about building muscle, preserving strength, and avoiding unnecessary complexity, this episode is a practical guide to getting the basics right.

To connect with the guests and explore more of their work, follow Alan Aragon on Instagram and Twitter, and visit his website at fitadvancement.com for research reviews, in-depth nutrition analysis, and mentorship offerings. You can follow Dr Brad Schoenfeld on Instagram and Twitter for ongoing insights into resistance training science and hypertrophy research.

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This episode is brought to you by:

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Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

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Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.