Menno Henselmans Profile picture
International public speaker, scientist & physique coach
Jan 18 10 tweets 2 min read
Does stretching make you weaker? New meta-analysis A new meta-analysis of 14 studies found that the addition of stretching to weight training programs reduced strength development.
Jan 17 11 tweets 2 min read
Is sumo cheating? We did a study to find out Image Is it cheating to use a wide sumo stance for the deadlift? Officially, the sumo stance is accepted, but unofficially, many people claim that sumo is cheating. The idea is that it's easier to lift a given weight with a sumo stance than with a conventional stance.
Dec 31, 2022 16 tweets 4 min read
What are the biggest and smallest muscles in the body? Image Most people’s idea of which muscles are small and which are large is based on their outward appearance. This is like trying to determine how many square feet an apartment has by only looking at it from the street.
Dec 3, 2022 8 tweets 2 min read
New study says:
red meat not unhealthy &
high protein diet not uniquely satiating A new 3-month study with over a 100 participants compared eating 25 vs. 125 g of unprocessed beef daily. The researchers reported 2 interesting findings.
Dec 1, 2022 8 tweets 5 min read
Intermittent fasting (IF) diets are worse for your blood sugar and blood pressure, new meta-analysis finds. Image In yesterday's post I discussed a large-scale study showing that IF diets are no better for fat loss than other diets, given the same macronutrient intakes. Many people are aware of this now, but many people still practice IF diets for their proposed health benefits.
Nov 16, 2022 10 tweets 3 min read
Red meat consumption does not cause cardiovascular disease,
new systematic review says Image Red meat consumption is correlated with cardiovascular disease in many studies. However, people that eat more red meat on average also have a significantly worse lifestyle than people that eat less red meat.
Nov 15, 2022 11 tweets 4 min read
Many people are under the impression that keto diets are better for fat loss but worse for muscle growth than higher-carb diets. Last week I posted a review on the ketogenic diet for concurrent athletes that concluded keto diets are actually equally effective for both fat loss and muscle growth.
Nov 14, 2022 14 tweets 3 min read
How close to failure should you train?

A new meta-analysis of the scientific literature sought to answer this question by looking at velocity stops. Image During a set, your velocity gradually decreases until it reaches 0 in the biomechanical sticking point when you reach momentary muscle failure. The level of velocity loss can thus serve as an objective measure of how close to failure you are.
Nov 12, 2022 8 tweets 2 min read
A new systematic review of the literature investigated how fast you should perform your reps. Their conclusions were: Image A new systematic review of the literature investigated how fast you should perform your reps. Their conclusions were:
Sep 17, 2022 7 tweets 3 min read
New meta-analysis says 1.5 g/kg protein is enough to maximize strength development One of my first articles was about the myth of 1 gram protein per pound of bodyweight. I argued 0.82 g/lb was more than enough to optimize our gains based on the research, in contrast to virtually every other source in fitness at the time.
Sep 15, 2022 6 tweets 2 min read
After a single with 90% of 1RM, you can perform more reps across 4 sets of squats at 70% of 1RM. Image That's what a new study by De Freitas et al. found. This phenomenon is called post-activation potentiation and it's one of my favorite advanced training techniques.
Aug 16, 2022 11 tweets 3 min read
The researchers had 2 groups of women and 2 groups of men train to either a 20% velocity loss per set or a 40% velocity loss per set. In other words, one group trained closer to failure than the other by performing more reps per set.⁣ Overall, there were no statistically significant differences between the groups, but the magnitudes of improvement differed between groups. Women showed greater effect size gains from training closer to failure than men for 1RM strength and power.⁣
Aug 15, 2022 6 tweets 5 min read
Raw eggs are often listed as a poor protein source due to their poor digestibility. We digest barely half of the protein in them.

Yet somehow they stimulate just as much muscle growth as boiled eggs, according to this new study. Anabolic signaling (mTOR) and myofibrillar muscle protein synthesis (MPS) over the 5-hour post-workout recovery period were similar after eating 30 g of protein from either raw or boiled eggs.
Aug 14, 2022 5 tweets 2 min read
Are the #powerlifts powerlifts overrated for #bodybuilders? Which parts of the shoulder does overhead pressing actually work?

In this episode of ReviveStronger, Steve Hall and I discuss underrated vs. overrated #exercises. You can listen to the rest of the interview at
mennohenselmans.com/revivestronger…

Enjoy!