Bodybuilding has transformed dramatically over the decades, from the classic physiques of the 1940s to the massive competitors of today. In a recent YouTube discussion, Dr. Brad Schoenfeld, a leading hypertrophy researcher and former bodybuilder, delved into this evolution, exploring how training practices, performance-enhancing drugs, and "bro science" have shaped the sport. This blog post breaks down the key insights from that conversation, separating fact from fiction and offering practical takeaways for lifters.
A Brief History of Bodybuilding
The Pre-Steroid Era (1940s–1950s)
In the golden age of bodybuilding, icons like Steve Reeves and John Grimek dominated with natural, balanced physiques. Training involved:
Total-body routines: Three days a week (e.g., Monday, Wednesday, Friday).
High volume: 35–40 sets per workout, focusing on compound lifts.
No performance-enhancing drugs: Gains were purely from training, nutrition, and genetics.
This era emphasized aesthetics and symmetry, with moderate training volumes that suited natural lifters.
The Steroid Era Begins (1960s–1970s)
The 1960s introduced anabolic steroids, revolutionizing bodybuilding. Pioneers like Sergio Oliva and Arnold Schwarzenegger adopted:
Split routines: Push-pull-legs or similar splits, often training six days a week.
Higher volumes: Enabled by enhanced recovery from steroids.
Modest steroid use: Compared to later decades, dosages were relatively low.
This shift allowed for larger muscle mass and more specialized training, setting the stage for modern bodybuilding.
The 1980s–1990s: Escalation of Compounds
By the 1980s and 1990s, steroid use intensified, and bodybuilders began stacking multiple compounds, including insulin, growth hormone, and thyroid hormones. Training evolved into:
Bro splits: Focusing on one muscle group per session, often with extreme volume.
Increased health risks: The heavier reliance on drugs correlated with larger physiques but also shorter lifespans.
The 1990s saw an explosion of new compounds, making it harder to isolate training effects from drug use.
Modern Bodybuilding (2025)
Today, bodybuilding is marked by extreme compound stacking, with some athletes never cycling off drugs. This has led to:
Massive physiques: Far beyond what was achievable in earlier eras.
Health consequences: Many bodybuilders are dying in their 20s, 30s, and 40s, unlike earlier icons like Frank Zane, who lived longer due to less aggressive drug use.
Challenges in research: The heavy use of performance-enhancing drugs complicates understanding what drives gains—training, drugs, or their interaction.
Decoding Bro Science
"Bro science" refers to gym lore—training and nutrition practices rooted in anecdote rather than evidence. While some bro science has been validated, much of it is myth. Dr. Schoenfeld highlighted two common examples:
Myth 1: High Reps for Cutting
Claim: High-repetition sets (e.g., 15–20 reps) help "cut" or define muscles.
Reality: No peer-reviewed evidence supports this. The myth likely stems from bodybuilders using lighter weights during calorie deficits due to low energy, mistaking dietary fat loss for a training effect.
Takeaway: Muscle definition comes from low body fat, achieved through diet, not rep ranges. Hypertrophy can be achieved across a wide range of reps (e.g., 6–30), as long as effort is high.
Myth 2: Concentration Curls for Bicep Peak
Claim: Exercises like concentration curls shape the biceps into a "peak" (e.g., Arnold Schwarzenegger’s iconic biceps).
Reality: Muscle shape is genetically determined. You can’t train for a specific shape, like a peaked bicep. Bodybuilders like Dorian Yates had rounded biceps despite similar training.
Takeaway: Focus on overall hypertrophy with a variety of exercises. Genetics dictate muscle shape, not specific movements.
Bro Science That Became Science
Some bro science has inspired research and been validated:
High Protein Intake: Bodybuilders long emphasized protein supplements, a practice confirmed in the 1990s. Research shows resistance-trained individuals need ~1.6–2.2 g/kg of body weight daily—roughly double the RDA for sedentary people.
Lengthened Partials: Recent studies suggest training in the lengthened position (e.g., partial reps at full stretch) may enhance hypertrophy, though evidence is weak and muscle-specific.
Scientific Insights for Lifters
Dr. Schoenfeld’s research bridges the gap between bro science and evidence-based practice. Here are key scientific findings from the discussion:
Testosterone and Muscle Growth
Research: Studies by Dr. Bhasin showed that testosterone doses (100–600 mg/week) increase muscle mass, even without training, with amplified effects when combined with resistance exercise.
Caveat: These doses are far below what many modern bodybuilders use, making it hard to extrapolate to today’s extreme practices.
Practical Note: Natural lifters should focus on optimizing training, nutrition, and recovery, as exogenous testosterone is neither safe nor necessary for most.
Hydration and Performance
Bro Science: Some bodybuilders use glycerol for hyper-hydration, believing it enhances muscle fullness and internal leverage.
Science: No direct studies link hydration to hypertrophy, but dehydration impairs workout performance, blood volume, and electrolyte balance, which can reduce contractility.
Takeaway: Stay hydrated for optimal performance. Glycerol’s effects are mostly studied in endurance athletes, not bodybuilding, so its long-term benefits for muscle growth are unclear.
Cardio and Hypertrophy
Myth: Cardio before lifting impairs muscle growth (chronic interference hypothesis).
Reality: Moderate cardio (e.g., 20–40 minutes of walking or HIIT) doesn’t hinder gains and may improve recovery via increased blood flow. Excessive cardio (e.g., marathon training) could compromise hypertrophy due to overtraining.
Takeaway: Incorporate moderate cardio for health and recovery benefits, but avoid extreme endurance training if hypertrophy is the goal.
Lengthened Partials and Stretching
Emerging Evidence: Training in the lengthened position (e.g., partial reps at full stretch) may enhance hypertrophy, particularly for muscles like the soleus. Extreme fascial stretching (e.g., John Parillo’s theory) lacks evidence.
Takeaway: Experiment with lengthened partials, but don’t expect miracles. More research is needed to confirm benefits.
The Role of Anecdote in Bodybuilding
Dr. Schoenfeld emphasizes that anecdotes from bodybuilders often inspire research. For example, his own background as a competitive bodybuilder drove him to study hypertrophy, as little research existed in the 1990s. While research provides general guidelines, individual differences mean lifters must experiment to find what works for them. Key considerations:
Use Research as a Foundation: Start with evidence-based practices (e.g., sufficient protein, varied rep ranges).
Experiment Thoughtfully: Test new methods (e.g., lengthened partials, moderate cardio) while weighing risks and benefits.
Avoid Dogma: Bro science can be valuable, but don’t cling to unproven claims like high reps for cutting.
Health Risks of Modern Bodybuilding
The heavy reliance on performance-enhancing drugs has led to a troubling trend: modern bodybuilders are dying younger than their predecessors. The stacking of steroids, insulin, growth hormone, and other compounds increases muscle mass but also health risks, including cardiovascular issues and organ damage. Dr. Schoenfeld contrasts this with earlier bodybuilders like Frank Zane, who used fewer drugs and lived longer.
Practical Tips for Lifters
Tailor Training Volume: Natural lifters should use moderate volumes (e.g., 10–20 sets per muscle group per week), adjusted based on recovery.
Prioritize Protein: Aim for 1.6–2.2 g/kg of protein daily to support muscle growth.
Incorporate Moderate Cardio: Walking or HIIT (20–40 minutes, 3–4 times a week) can enhance recovery without impairing gains.
Experiment with Lengthened Partials: Try exercises emphasizing the stretch position, but don’t expect them to reshape muscles.
Stay Hydrated: Proper hydration supports performance, but glycerol’s benefits for hypertrophy are unproven.
Avoid Extreme Drug Use: The health risks of heavy compound stacking far outweigh the benefits.
Conclusion
Bodybuilding has evolved from a natural pursuit of aesthetics to a high-stakes game of extreme physiques and health risks. While bro science has contributed valuable ideas, like high protein intake, many claims don’t hold up under scrutiny. By blending scientific research with thoughtful experimentation, lifters can maximize gains while minimizing risks. As Dr. Schoenfeld suggests, the future may bring new tools—like AI—to bridge gaps in research, but for now, a balanced approach is key.
For more insights, check out Dr. Brad Schoenfeld’s work
