Menno Henselmans @MennoHenselmans Twitter profile

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Menno Henselmans

@MennoHenselmans

2 years

New meta-analysis says 1.5 g/kg protein is enough to maximize strength development

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Menno Henselmans

@MennoHenselmans

2 years

Training a muscle 5 days a week is better than once a week with the same number of total weekly sets, a new study finds.

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Menno Henselmans

@MennoHenselmans

2 years

Red meat consumption does not cause cardiovascular disease, new systematic review says

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Menno Henselmans

@MennoHenselmans

2 years

Many people are under the impression that keto diets are better for fat loss but worse for muscle growth than higher-carb diets.

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Menno Henselmans

@MennoHenselmans

1 year

Muscle growth increases up to 52 sets per week per muscle, new study finds #highvolumetraining #germanvolumetraining #highintensitytraining #bodybuilding #powerlifting #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife

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Menno Henselmans

@MennoHenselmans

2 years

The legal pill that can triple your strength gains. #mennohenselmans #strengthtraining #sciencebasedfitness #sportsscience #evidencebasedfitness #onlinepersonaltrainer #placebo #gains

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Menno Henselmans

@MennoHenselmans

2 years

Creatine supplementation improves your memory, new meta-analysis claims

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Menno Henselmans

@MennoHenselmans

8 years

Fact: bodybuilding training is very safe compared to other strength sports and exceedingly safe compared to popular team sports.

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Menno Henselmans

@MennoHenselmans

2 years

What are the biggest and smallest muscles in the body?

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Menno Henselmans

@MennoHenselmans

2 years

~1.3 g/kg protein just as effective for muscle and strength gains as ~1.7 g/kg, new study finds In this article I review how much protein you need based on the scientific research: #mennohenselmans #protein #strengthgain #musclegain #fitnessjourney

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Menno Henselmans

@MennoHenselmans

8 years

New study finds no benefit of protein supplementation, regardless of type, above 1.6 g/kg/d (0.73 g/lb/d) for muscle growth or strength.

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Menno Henselmans

@MennoHenselmans

11 months

Meat protein 47% better for your muscles than plant protein, study finds #carnivore #keto #carnivorediet #ketodiet #vegan #plantbased #vegetarian #veganfood #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

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Menno Henselmans

@MennoHenselmans

7 years

Many health organizations warn against high protein diets for fear of bone loss. New review says: "That's bullshit."

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Menno Henselmans

@MennoHenselmans

2 years

Progressive overload is crucial for long-term muscular development.

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Menno Henselmans

@MennoHenselmans

2 years

It's been a while, but I'm coming back to Twitter. Expect regular high-quality content on this channel again starting next week.

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Menno Henselmans

@MennoHenselmans

8 years

The pyramid of factors important for muscle growth by West & Phillips (2010).

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Menno Henselmans

@MennoHenselmans

7 years

New article: Is the world's most popular artificial sweetener, aspartame, safe?

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Menno Henselmans

@MennoHenselmans

8 years

”The definition of hell: 'On your last day on earth, the person you became will meet the person you could have become.'”

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Menno Henselmans

@MennoHenselmans

2 years

16:8 Intermittent fasting (IF) does not lower muscle protein synthesis, but still increases lean mass losses during diet, new study says

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Menno Henselmans

@MennoHenselmans

4 years

Ernestine Shepherd in this photo is 82 years old. Can we expect to look like this? In this new article, I discuss what you can expect to happen to your physique as you get older. It's probably not what you think.

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Menno Henselmans

@MennoHenselmans

2 years

Training closer to failure stimulates more muscle growth than doing additional sets, new study finds #mennohenselmans #strengthtraining #personaltraineronline #onlinefitnesscoach #onlinefitnesscoaching #personaltrainer #personaltrainers #personaltraining #personaltrainerlife

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Menno Henselmans

@MennoHenselmans

2 years

Strength vs. size, how different are they? According to this Canadian research, not that different.⁣ ⁣

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Menno Henselmans

@MennoHenselmans

11 months

Creatine debunked? Recent study and meta-analysis find little effect #creatine #supplements #supplementstore #suplemenfitness #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline #mennohenselmans

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Menno Henselmans

@MennoHenselmans

6 years

New training frequency study: 5x beats 2x

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Menno Henselmans

@MennoHenselmans

2 years

Interval training (HIIT) interferes more with muscle growth than steady-state cardio, new meta-analysis finds

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Menno Henselmans

@MennoHenselmans

2 years

Study finds no significant difference between strength training and cardio when comparing fat loss and muscle growth ...?! ⁣ Madness!⁣ ⁣

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Menno Henselmans

@MennoHenselmans

11 months

Fasted training hurts strength gains, new study finds #intermittentfasting #fastedworkout #bodybuilding #powerlifting #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

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Menno Henselmans

@MennoHenselmans

1 year

Single-leg squats are as effective as barbell back squats, new study finds #squats #powerlifting #legday #hypertrophy #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

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Menno Henselmans

@MennoHenselmans

7 years

New study: isolation vs. compound exercises: And Merry Christmas!

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Menno Henselmans

@MennoHenselmans

8 years

Study: Losing weight too fast can not only result in muscle and strength loss but also less fat loss(!)

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Menno Henselmans

@MennoHenselmans

2 years

A systematic review of studies by Lacio et al. thoroughly debunks the '6-12 reps hypertrophy zone' myth.

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Menno Henselmans

@MennoHenselmans

5 years

New study review: is training to failure worth it for big guys? The results were striking.

New research on training to failure [study review]

I’ve written and talked about training to failure many times before, but this new study by Carroll et al. (2018, 2019 – same study split into 2 publications) provides highly relevant new data. To...

mennohenselmans.com

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Menno Henselmans

@MennoHenselmans

7 years

New study review on a brand new study that replicated the Norwegian Training Frequency Project with a 3x vs. 6x per week training frequency (conclusion at the bottom):

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Menno Henselmans

@MennoHenselmans

11 months

Lifting weights makes you smarter, new meta-study finds #wordoftheday #smart #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

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Menno Henselmans

@MennoHenselmans

2 years

Exercise-induced energy deficits do not increase hunger, study finds.

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Menno Henselmans

@MennoHenselmans

2 years

Intermittent fasting (IF) diets are worse for your blood sugar and blood pressure, new meta-analysis finds.

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Menno Henselmans

@MennoHenselmans

1 year

~1.3 g/kg protein just as effective for muscle and strength gains as ~1.7 g/kg, a recent study finds #mennohenselmans #protein #strengthgain #musclegain #fitnessjourney #bodybuilding #fitnessmotivation #personaltrainer #personaltrainers #personaltraining #personaltrainerlife

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Menno Henselmans

@MennoHenselmans

6 years

New massive study finds up to 478 kcal greater energy expenditure with low vs. high carb diets with the same protein and energy intake. In this study review I go into what could explain these results:

Do low carb diets increase energy expenditure? [Study review]

The fats vs. carbs debates seem to be never ending and a new study just added fuel to the fire. Ebbeling et al. (2018) conducted a massive study on the metabolic effects of high vs. low carb diets....

mennohenselmans.com

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Menno Henselmans

@MennoHenselmans

7 years

How many reps should you do per set? How long should you rest in between them? Should you take the sets to failure? How often per week should you train each muscle? Find out all of that and more in my new article:

Optimal program design 2.0

Everything the bros told you about how to train was wrong. Ok, not everything, obviously, but quite a lot of “everyone knows this” ideas turned out to be wrong. And after having lived and trained in...

mennohenselmans.com

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Menno Henselmans

@MennoHenselmans

1 year

Myo-reps: the most time-efficient training technique? Myo-reps are very popular these days, even being recommended by Arnold Schwarzenegger. So I have a guest post by Borge Fagerli - the inventor himself, for you today to explain how he programs them. #myoreps #mennohenselmans

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Menno Henselmans

@MennoHenselmans

4 years

Saw this in my gym. Imagine making an exercise machine and not having a clue which muscles it trains. Well, they got 1 muscle right...

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Menno Henselmans

@MennoHenselmans

11 months

Training to failure hurts strength gains, new study finds #trainingvolume #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

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Menno Henselmans

@MennoHenselmans

2 years

High-carb diets do not increase muscle or strength gains vs. low-carb diet, new study finds. I recently co-authored a systematic review of the effect of carbohydrate intake on strength gains. Find it here: #musclegrowth #strengthtraining #lowcarb

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Menno Henselmans

@MennoHenselmans

2 years

Weight training improves self-control, new systematic review finds

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Menno Henselmans

@MennoHenselmans

2 years

New study says: red meat not unhealthy & high protein diet not uniquely satiating

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Menno Henselmans

@MennoHenselmans

2 years

Many people think yoga gives you long muscles and bodybuilding gives you short muscles.Yet most studies find that traditional static stretching protocols do not increase muscle or tendon length.

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Menno Henselmans

@MennoHenselmans

6 years

New meta-analysis review: How many times per week should a muscle be trained to maximize muscle hypertrophy?

How many times per week should a muscle be trained to maximize muscle hypertrophy? New meta-analy...

Training frequency is a controversial topic. Several studies find benefits of training a muscle times per week, yet others many find it doesn’t matter. Which studies are right? One way to answer this...

mennohenselmans.com

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Menno Henselmans

@MennoHenselmans

6 years

New study review + full article on the optimal training volume, arguably the most important variable of your training program:

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Menno Henselmans

@MennoHenselmans

2 years

Weight training is as effective as stretching to increase flexibility, a new meta-analysis of 55 studies finds. #stretching #yoga #stretchingexercises #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

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Menno Henselmans

@MennoHenselmans

1 year

Strength training has a strong anti-depressive effect even in healthy individuals, new study finds #depression #anxiety #mentalhealth #mentalhealthawareness #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

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Menno Henselmans

@MennoHenselmans

7 years

New podcast - Training minimalism, volume dose-response, strategies for hardgainers, training frequency & lifestyle:

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Menno Henselmans

@MennoHenselmans

7 years

New study: Fat loss was greater in the strength trained body parts than the rest of the body. Spot reduction not a myth after all?

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Menno Henselmans

@MennoHenselmans

7 years

New article: Do you need to eat 4 meals for maximum muscle growth after all?

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Menno Henselmans

@MennoHenselmans

8 years

It's up! The scientific review of metabolic damage by the Bayesian research team has been published:

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Menno Henselmans

@MennoHenselmans

1 year

Glute activation drills don't work, science says #glutes #gluteactivation #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

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Menno Henselmans

@MennoHenselmans

2 years

Does stretching make you weaker? New meta-analysis

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Menno Henselmans

@MennoHenselmans

8 years

NEW ARTICLE: Is cholesterol wrongfully hated and extremely underrated? Controversy guaranteed.

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Menno Henselmans

@MennoHenselmans

8 years

Avoiding artificial sweeteners because they're not natural? Fine with me. But have you checked your toothpaste, deodorant, shampoo, etc.?

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Menno Henselmans

@MennoHenselmans

1 year

New study finds greater health improvements and fat loss with strength training than with cardio #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #mennohenselmans

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Menno Henselmans

@MennoHenselmans

1 year

Drop sets: same muscle growth as straight sets in less than half the time, new meta-analysis finds #dropsets #myoreps #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

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Menno Henselmans

@MennoHenselmans

6 years

New article: protein is not more satiating than carbs or fats.

Is protein really more satiating than carbs and fats?

“Protein is satiating than carbohydrate or fat.” This statement has passed as fact so often many people don’t question it any, even in evidence-based fitness circles. As a data analyst I was hired to...

mennohenselmans.com

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Menno Henselmans

@MennoHenselmans

8 years

Eating later in the day makes you fat? No.

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Menno Henselmans

@MennoHenselmans

2 years

Most research finds coffee is good for you, but research findings are mixed. A very comprehensive new meta-analysis found that the brewing method has a decisive influence: filtered is good, unfiltered is not.⁣

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Menno Henselmans

@MennoHenselmans

2 years

Strength training reduces depressive symptoms in healthy adults, new study finds Mens sana in corpore sano! #depression #anxiety #mentalhealth #mentalhealthawareness #mentalhealthmatters #depressionhelp #mennohenselmans #personaltrainer #personaltrainers #personaltraining

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Menno Henselmans

@MennoHenselmans

1 year

Does collagen supplementation prevent injuries? New study #collagenpeptides #collagen #collagensupplement #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

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Menno Henselmans

@MennoHenselmans

2 years

I've accepted a position as Senior Advisor for Cambridge University's new ReachSci project. Making the world a more scientific place, one study at a time. #mennohenselmans #reachsci #lifescience #supportscience #lifesci #scicomm #cambridgeuniversity #cambridge

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Menno Henselmans

@MennoHenselmans

2 years

More carbs and less protein help you sleep better, new study finds For a more comprehensive review of the ideal diet for sleep quality, as well as a free sleep optimization guide, you can subscribe to my newsletter: #sleepquality #sleep #sleepbetter

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Menno Henselmans

@MennoHenselmans

7 years

Our new study on 1.8 vs. 2.8 g/kg/d of protein was just published in the JISSN in collaboration with Cambridge University. We made it free to read:

The short-term effect of high versus moderate protein intake on recovery after strength training in...

Background Dietary protein intakes up to 2.9 g.kg−1.d−1 and protein consumption before and after resistance training may enhance recovery, resulting in hypertrophy and strength gains. However, it...

jissn.biomedcentral.com

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Menno Henselmans

@MennoHenselmans

2 years

Do you really need to consume at least 8 cups of water (1.9 L) per day? Not according to science

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Menno Henselmans

@MennoHenselmans

8 years

Study: testosterone injections cause serious muscle growth even without exercise but do not affect sexual functioning or mood.

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Menno Henselmans

@MennoHenselmans

1 year

1 double espresso in the morning still impairs sleep quality at night, study finds #coffee #coffeetime #coffeelover #cafe #cafeine #cafeineaddict #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

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Menno Henselmans

@MennoHenselmans

2 years

Myofascial release is BS. #mennohenselmans #onlinepersonalcoach #onlinepersonaltrainer #StrengthTraining #bodybuildingtips #hiitworkout #sciencebasedfitness #evidencebasedfitness #foamroller #foamrolling #myofascialrelease #myofascial #myofascialtherapy

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Menno Henselmans

@MennoHenselmans

9 years

New meta-analysis finds no relation between cholesterol consumption and cardiovascular disease (heart health): http://t.co/aVtPCUUuay

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Menno Henselmans

@MennoHenselmans

2 years

How effective is LeanGains style intermittent fasting? #leangains #fasting #intermittentfasting #strengthtraining #mennohenselmans

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Menno Henselmans

@MennoHenselmans

1 year

Did you know? Protein has 3.2 kcal/g, not 4 kcal/g, net metabolizable energy #calories #weightloss #caloriecounting #mennohenselmans

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Menno Henselmans

@MennoHenselmans

8 years

New study finds almost no benefits of 1.8 g/kg/d protein compared to just 0.85 g/kg/d. More:

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Menno Henselmans

@MennoHenselmans

9 years

New study finds no correlation between max lat pulldown strength and pull-up ability: they're too different. http://t.co/1EQ9SSpyAG

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Menno Henselmans

@MennoHenselmans

1 year

Training the biceps at long vs. short lengths increases muscle growth and strength gains, recent study finds. References: #biceps #mennohenselmans #fitness #bodybuilding #personaltrainer #personaltrainers #personaltraining

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Menno Henselmans

@MennoHenselmans

2 years

High body fat levels impair body recomposition, new study finds

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Menno Henselmans

@MennoHenselmans

2 years

Concentric muscle contractions aren't necessary for maximum muscle growth, new study suggests #eccentrictraining #eccentric #strengthtraining #strengthandconditioning #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

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Menno Henselmans

@MennoHenselmans

6 years

Nice, our meta-analysis on protein intake's effect on strength and muscle gains is in the 5% top research papers of all-time according to Altmetric: Good to see our work is useful to people.

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Menno Henselmans

@MennoHenselmans

2 years

A recent analysis of nearly 4000 adult men by Ye et al. in the International Journal of Endocrinology found that natural testosterone levels are positively related to lean body mass levels and negatively related to fat mass levels.

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Menno Henselmans

@MennoHenselmans

2 years

New: I'll be making longer-form Youtube content. In my first video, I dissect a new study on how your grip width affects which muscles you train with the bench press.

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Menno Henselmans

@MennoHenselmans

7 years

New study finds greater muscle protein synthesis after whole egg vs. pure egg white consumption.

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Menno Henselmans

@MennoHenselmans

6 years

HMB: don't believe it & don't buy it.

Stuart Phillips (he/him)

@mackinprof

6 years

HMB and the infamous undulating periodized training program vs whey... NO difference in anything muscle related or strength #HMBfail

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Menno Henselmans

@MennoHenselmans

1 year

High reps are criminally underrated #highreps #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

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Menno Henselmans

@MennoHenselmans

7 years

New study suggests training 2x is better than 4x per week(!) Before jumping to conclusions, read this study review:

New study review: training 2x per week is better than 4x?

A major new study was just published: Comparison of two equated resistance training weekly volume routines using different frequencies on body composition and performance in trained males As the...

mennohenselmans.com

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Menno Henselmans

@MennoHenselmans

8 years

Got a bro(ette) that doesn't go down below parallel during squats? Tag 'em to check this study.