Training

Should you keep the tension on your muscles? [Study review]

Should you keep the tension on your muscles? [Study review]

It’s not often that extremely unexpected scientific findings are published, but Goto et al. (2017) just did. They studied the effectiveness of triceps skull-crushers with a full range of motion (ROM) compared to a ‘keeping the tension on the muscle’ partial mid-range of motion. They found the partial ROM group had better gains in muscle growth as well as strength. […]

read more

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

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 […]

read more

Gender differences in training [Interview]

Gender differences in training [Interview]

Jeff Nippard interviewed Menno Henselmans about gender differences in training. 4:01 – Muscular growth potential of women 9:45 – What about testosterone in women? 12:00 – What about anabolic steroid use in women? 17:00 – Are there upper/lower body differences? 20:44 – What is physiologically different about a man and a women’s muscles? 23:36 – Muscle damage, metabolic stress and […]

read more

Menstrual cycle periodization

Menstrual cycle periodization

Ok, we admit it. We coined that term, pun intended. Scientists use phrases like ‘menstrual phase based strength training programming’. Menstrual periodization is more concise and, well, interesting. More importantly, there’s hard science behind this concept. Women can gain more strength and muscle by designing their strength training program in accordance with their menstrual cycle. Here’s how.   Estrogen: convicted […]

read more

Recomping, training frequency, calorie cycling & more [video interview]

Recomping, training frequency, calorie cycling & more [video interview]

In this video, one of Menno Henselmans’s clients and fellow digital nomad and fitness blogger, Mario Tomic (the guy in the featured image), interviews Menno about training for body recomposition. 00:36 Intro – Who is Menno Henselmans? 02:15 Body Recomposition (The so-called “holy grail” of diet and exercise) – Overview of the current state of the industry and practice. Can […]

read more

Mastering training and nutrition [podcast]

Mastering training and nutrition [podcast]

“For episode 48 of FitInfoClub, Menno Henselmans, known for his science driven approach to all things training, comes on the show to talk programming, effective methods for growing lagging muscle groups, tailoring different dieting strategies to athletes/clients, coaching, continuing ed, and more!”   Click here to listen to the full podcast interview. Or click here for the iTunes version.

read more

2 Autoregulation methods to improve your training progress

2 Autoregulation methods to improve your training progress

Autoregulation, periodization, deloading, recovery, fatigue… these concepts are thrown around a lot without specification of what they mean, often because the person using these terms only has a vague notion him- or herself and is mainly using the term to sound sophisticated. To cut through the confusion, in this article I’ll share 2 concrete and well defined autoregulation methods you […]

read more