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AdapNation: all things Self-Optimisation!
#114: Menno Henselmans' Definitive Guide to Weight Training Programming
Jan 21, 2020
Menno Henselmans, an evidence-based muscle building expert, shares his definitive guide to weight training programming. He covers topics like training volume, progressive overload, rep ranges, training to failure, recovery, and frequency. The podcast explores the importance of consistency and periodization, as well as Menno's career journey and transition to fitness coaching. They also discuss the significance of rest and recovery, and delve into the efficacy of HRV in weight training performance. The benefits of high frequency training and individualized program design are also explored.
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Quick takeaways
- Training volume is crucial for muscle growth and reaching the minimum threshold of volume is necessary for optimal results.
- Consistency in training and progressive overload are more important for muscle growth than simply increasing training volume.
Deep dives
Importance of Training Volume for Muscle Growth
The most important factor for muscle growth is training volume. The primary stimulus for muscle growth is mechanical tension on the muscle fibers, which initiates an anabolic signaling cascade. To achieve sufficient tension, a certain amount of volume is required for each muscle group. Not reaching the minimum threshold of volume hinders progress, resulting in minimal growth. It is crucial to do enough hard work to allow for net new muscle growth.
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