Exercise selection, high frequency training and mechanisms of muscle growth [live stream]

The Aesthetic by Science duo interviewed Menno Henselmans about training programming in this short interview. This was originally live streamed, so you’ll have to bear with a few lags and mic issues.

  • How to select the best exercises for your training program?
  • What makes an exercise optimal for hypertrophy?
  • Is muscle damage needed for hypertrophy and do we have to prioritize it for optimal results?
  • High-frequency training – why is it better than regular bro splits and how to implement paired sets in your routine?



  1. John C says:


    Great interview. You made the comment that it is unnecessary for a less advanced trainee to be training full body everyday. Would you make the argument that it is also sub-optimal for that trainee? For example, if an intermediate trainee were doing an upper-lower split 4-days a week and spread that same volume across a week, effectively maintaining the same weekly training volume. Do you believe that switch to full body be unnecessary or possibly detrimental to progress?


    • I’d say it could be detrimental for sure. A novice, for example, may not recover from even a single set a day, so training full-body every day even with a low volume over the week may still result in overtraining in this case.

  2. YF says:

    Good interview. Unfortunately, the question of what causes muscle hypertrophy was ultimately not answered. Also, the concept of ‘progressive overload’ as the requirement for continued muscle growth was not discussed.

    It seems to me that there is a lot of complicated overthinking involved in the fitness industry these days. In order to grow, all you really need to do is to progress over time by increasing load and reps. What permits this to happen is sufficient calories, protein, and rest. Everything else is just detail. Pretty simple, ain’t it?

  3. om says:

    from what I have been led to understand is that to gain muscle you need to at some point introduce a large overload of volume through adding more sets and weight preferably over than just increments in weight because that will produce a greater homeostatic disruption leading to more muscle gain, thus that is why lower frequency (but not super low! aka 1 day a week) would provide a better stimulus than higher frequency training. Then to your point, Menno, you have to make sure you are not just recovering the damaged muscle but also building, which would mean overload cannot be all the time… so it would go from light/deloading, moderate, to overload, then back to deloading…

    It seems that you think that simply adding weight to a rep target is enough? Why is this? I am trying to learn as your recommendations are very unique and it seems I have a misunderstanding.

  4. Steve says:

    This was awesome, Thanks Menno! Your DETAILED answers made alot of sense, and helped answer many questions I’ve had for awhile. Tons of info!!

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