4 Quirky and Scientifically Optimised Exercises for More Muscle Growth

Check out 4 quirky and scientifically optimised exercises for more muscle growth with Menno Henselmans and Mike Israetel.

Menno Henselmans, a leading figure in the fitness industry, has once again shared a treasure trove of unconventional exercises designed to take your hypertrophy game to new heights.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Renowned for his European approach to fitness, Henselmans’ introduces exercises that not only challenge traditional workout norms but also infuse a sense of fun and quirkiness into your fitness routine. In this comprehensive article, we’ll delve deeper into each exercise, understanding the science and rationale behind them, and exploring how they can benefit your muscle-building journey.

In a video shared on Israetel’s RP YouTube channel, Henselmans went through each exercise and explained why these will help you grow more muscle. Let’s dig deep into it then, shall we?

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4 Quirky and Scientifically Optimised Exercises for More Muscle Growth

1. Lean-In Lateral Raises:

Lateral raises are a staple in shoulder workouts, but Henselmans proposes a unique twist with his lean-in lateral raises. Rather than opting for the standard standing or scap plane lateral raise, he introduces the concept of leaning into the movement. This variation aims to maintain tension throughout the range of motion, providing an enhanced resistance curve and placing greater emphasis on the deltoids, particularly in the stretched position. The rationale behind this modification is rooted in recent literature on stretch-mediated hypertrophy, challenging the conventional approach to lateral raises.

2. Calf Jumps for Maximum Range of Motion:

Calf development can be a challenge for many individuals, and Henselmans suggests a novel approach with calf jumps. This exercise combines eccentric overloading with maximum range of motion, offering a deep muscle stretch that distinguishes it from traditional calf raises. By incorporating a cheat jump to reach full lockout, individuals can utilize substantially heavier weights than they might otherwise lift. Henselmans emphasizes the potential for this exercise to bring about significant changes for those struggling with calf development.

3. Hamstring Raise Variation:

In the absence of a dedicated hip extension bench, Henselmans introduces an alternative hamstring exercise using a rack or Smith machine. The Romanian deadlift movement is employed by standing with the thighs against the bar and leaning forward. This creates a unique stretch in the hamstrings, providing a challenging workout. He then underscores the importance of caution and gradual progression due to the intense nature of the stretch, sharing insights from his own experience with this exercise.

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4. Leaning Back Leg Extensions:

Leg extensions are a common leg workout, but Henselmans suggests a modification to enhance muscle activation. Instead of the conventional upright position, he recommends leaning back during leg extensions to target the rectus femoris more effectively. This modification is rooted in biomechanics and supported by EMG research, suggesting increased muscle activity and tension in the middle head of the quadriceps. Henselmans advises individuals to find a comfortable angle, potentially around 45 degrees, and to use machines designed to accommodate this unique approach.

Menno Henselmans’ unconventional exercises offer a refreshing take on hypertrophy training, challenging the status quo and inviting fitness enthusiasts to explore new dimensions of muscle development. Each exercise comes with a unique rationale, blending scientific insights with practical application. As you incorporate these exercises into your routine, it’s crucial to start cautiously, ensuring proper form and gradual progression to minimize the risk of injury.

Experiment with these unconventional moves, and discover if they become valuable additions to your hypertrophic training regimen, adding a touch of European flair and innovation to your fitness journey.

And as promised, we have the video for you to understand how to perform each exercise in the paragraph below. In it, Menno explains in more details why each exercise is chosen and how you should do to get the most benefits of them.

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Building muscle involves a combination of proper nutrition, resistance training, and recovery. Here are the basics of building muscle:

  1. Proper Nutrition:
  • Caloric Surplus: To build muscle, you need to consume more calories than your body burns, creating a caloric surplus. This provides the necessary energy for muscle growth.
    • Protein Intake: Protein is crucial for muscle repair and growth. Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight. Include lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources in your diet.
  • Progressive Overload: To stimulate muscle growth, gradually increase the resistance or intensity of your workouts over time. This can be achieved by adding weight, increasing repetitions, or adjusting the difficulty of exercises.
    • Compound Exercises: Focus on compound exercises that engage multiple muscle groups simultaneously. Examples include squats, deadlifts, bench press, and overhead press.
    • Consistency: Regular, consistent training is essential. Aim for at least 3-4 strength training sessions per week, targeting different muscle groups.
  • Adequate Sleep: Quality sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of sleep per night.
    • Rest Days: Allow your muscles time to recover by incorporating rest days into your routine. Overtraining can hinder progress and increase the risk of injury.
    • Hydration: Stay hydrated to support overall health and optimize muscle function.
  • Carbohydrates and Fats: Include carbohydrates for energy and fats for hormone production and overall health. Opt for complex carbohydrates and healthy fats from sources like fruits, vegetables, whole grains, nuts, and seeds.
    • Micronutrients: Ensure you get a variety of vitamins and minerals from fruits, vegetables, and whole foods. These nutrients are essential for overall health and optimal muscle function.
  • Consistent Protein Timing:
  • Pre and Post-Workout Nutrition: Consume a balanced meal containing protein and carbohydrates before and after your workout to support energy levels, muscle repair, and recovery.
  • Water Intake: Proper hydration is essential for overall health and can also impact muscle function and recovery. Drink water throughout the day, especially during and after workouts.
  • Avoid Overtraining: Pay attention to your body’s signals. Overtraining can lead to fatigue, increased risk of injury, and hinder muscle growth. Adjust your workout intensity and frequency based on how your body responds.

Remember that building muscle is a gradual process that requires consistency and patience. Individual responses to training and nutrition can vary, so it’s essential to find an approach that works best for your body and lifestyle. Consult with fitness professionals or healthcare providers if you have specific health concerns or goals.

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