Menno Henselmans is a Dutch evidence-based bodybuilding coach with international reputation. In a conversation with bodybuilder Bill Wong of Swole Radio, Menno updates us on all things muscle growth, including some interesting new insights. A synopsis of that conversation for your convenience; you can listen to the full podcast below.
HOW IMPORTANT IS THE ‘PUMP’? (8:26)
The pump may feel nice, but it’s not that important on its own. It gives you an indication of whether you are training the right muscle group, but it is not an indicator of muscle growth. On the contrary.
Remember that you obtain the best pump by short rest intervals and by consciously not applying a full range of motion and no full stretch. And those are things that have been shown to be less effective for muscle growth.
I therefore only see pump as a by-product, which is also not the same size for every muscle group. To know if you’re growing, it’s better to focus on more objective indicators, such as your weight progression and reps.
HOW IMPORTANT IS BEING STRONG FOR MUSCLE GROWTH? (14:10)
Perhaps more important than we think.
We know that in principle it makes no difference to muscle growth whether you train in low or high rep ranges. Training in low rep ranges (3-5 reps) will lead to more neural adaptations that make you stronger, while training in high rep ranges (up to 30 reps) will mainly increase your strength endurance. But both training methods are, in theory, equally effective for muscle growth.
However, two new studies suggest that you get more muscle gains from a program that contains a real strength component. So that you also have to do some exercises in the range of 3-5 repetitions (not even fewer repetitions, because then you create too few effective repetitions per set, red). Apparently it is still beneficial for muscle growth if you are a bit stronger. It’s not really clear why, but maybe it has to do with the greater mechanical tension you can create.
HOW CAN YOU BEST INTEGRATE SUCH A STRENGTH COMPONENT INTO YOUR PROGRAM? (18.30)
The best way is probably to combine different rep ranges within the same workout.
In one of the studies just mentioned, block periodization was used: 5 weeks of bodybuilding training, followed by 3 weeks of strength-oriented training. That is a possibility, but other studies have shown that it is not the most effective method. It is best to combine those different disciplines in one training cycle, preferably in the same training. Then you start your training with a few sets in the 3-5 rep range, for example, and then switch to the more usual rep ranges (6-20).
Train for strength with sets of at least 3 repetitions. To this end, you can optionally apply the inverted pyramid model, where it slightly lowers the weight for each subsequent set.
WHAT DO YOU THINK IS THE BEST PROGRESSION METHOD? (24:19)
I am a proponent of traditional progressive overload with a gradual, linear increase in strength (weight and/or reps). It is important here that adding weight is not at the expense of the form (technical execution) of an exercise, otherwise it is no longer a pure progression.
I am not in favor of regularly changing exercises, as many coaches do. This only leads to fake progression, because with a new exercise you initially become stronger mainly through neural adaptations, not through muscle growth. If someone stops making progress with a certain exercise, I initially use intensity techniques.
LEAN BULK OR DIRTY BULK? (31:27)
Lean bulk, no doubt. At least, for natural bodybuilders. Only enhanced bodybuilders benefit from overeating, simply because they can build up much more – virtually unlimited – muscle mass.
As a natural it is best to use a very small energy surplus, because that is usually more or less sufficient for maximum muscle growth: everything you eat more is stored as fat. Dirty bulking makes no sense for a natural.
Exactly how large that surplus should be varies greatly from person to person. It is mainly a matter of experimenting to find out where your ‘spillover point’ lies.
Beginners can also build muscle with an energy deficit (body recomposition). For advanced users, however, a small calorie surplus is indispensable.
HOW LONG CAN OR SHOULD A BULK PHASE LAST? (39:01)
If you start your bulk with a very low fat percentage, you can in fact bulk all year round, provided it is a lean bulk. The inevitable small increases in fat mass can be compensated by means of three or four so-called minicuts. In total you are about 75% bulking and 25% cutting. So it’s best to only bulk when you’re pretty lean.