This determines how much muscle you’ll gain from your training

About this Video

• Video Title: This determines how much muscle you’ll gain from your training
• Channel: Menno Henselmans
• Speakers: Menno Henselmans
• Duration: 00:14:27

Introduction

This video explains Menno Henselmans' simplified model of muscle hypertrophy, focusing on the key factors determining muscle growth. He argues that the total number of repetitions (or sets, if intensity varies) performed per muscle group per week is the best predictor of muscle growth, simplifying complex factors like repetition tempo, training intensity, training to failure, rest intervals, and training frequency.

Key Takeaways

• Mechanical tension is the primary driver of muscle growth: This can be broken down into intensity (weight lifted) and time under tension (number of repetitions).
• Repetition tempo has minimal impact on muscle growth: Faster or slower tempos generally balance out in terms of overall time under tension.
• Training intensity within the hypertrophy zone (5-30 reps) has minimal impact on muscle growth: The total number of repetitions is more important than the intensity used to achieve them.
• Training to failure's effect is mediated by total reps: It doesn't inherently boost growth; only if it leads to a greater total number of reps performed.
• Rest intervals and training frequency impact muscle growth indirectly through training volume: Longer rest periods can allow for more reps per set, increasing total volume. Similarly, more frequent training sessions can increase total volume if the lifter takes advantage of increased freshness. The total volume (reps or sets) is the key factor.
• Henselmans' simplified hypertrophy model: Muscle growth is best predicted by the total number of repetitions (or sets if intensity varies) performed per muscle group per week. This simple model accurately reflects much of the scientific research despite limitations.