Menno Henselmans – Bayesian Bodybuilding

Description Of Bayesian Bodybuilding

Interested in advancing your fitness education? Due to the many requests for internships, recommended reading and evidence-based education, the Bayesian Bodybuilding team has developed a comprehensive educational course on the science and practice of personal training. You will learn the full Bayesian Bodybuilding methodology and become a Certified Bayesian Personal Trainer if you pass the exam.

The course is primarily aimed at personal trainers and other fitness professionals that coach clients or aspire to coach clients with the goal of muscle growth, fat loss or strength development. Health and psychology will also be discussed in detail. You don’t have to be a personal trainer to join the course: many non-professionals have already followed the course simply for the sake of self-improvement and their personal education.

The course is fully online, with the exception of a physical meet-up that will be recorded for those that can’t attend. The course covers the science and practice of strength training, muscle hypertrophy, strength development and fat loss. Health and psychology will also be discussed in detail.

What You’ll Learn In Bayesian Bodybuilding?

Week 1: 28 October – 4 November

• Do-it-yourself science & Bayesian reasoning
• Biochemistry 101
• Optimizing macros: protein intake

Week 2: 4 – 11 November

• Optimizing macros: carbohydrate & fiber intake
• Carbohydrate tolerance: customizing the diet tthe individual

Week 3: 11 – 18 November

• Optimizing macros: fat intake
• Ketogenic dieting: a complete overview

Week 4: 18 – 25 November

• Human metabolism
• What is energy? Thermodyamics and energy balance
• Determinants of energy expenditure, refeeds, set-point theory, metabolic damage, adaptive thermogenesis, reverse dieting and the yo-yeffect Week 5: 25 November – 2 December
• Optimizing caloric intake: cutting, bulking and body recomposition Cut or bulk?
• Tracking progress
• Weight vs. body composition
• How tmeasure body fat percentage
• How ttrack your macros

Week 6: 2 – 9 December

• Nutrient timing I
• Intermittent fasting & alternate day fasting
• Meal frequency
• Circadian rhythm effects

Week 7: 9 – 16 December

• Nutrient timing II
• Fasted training
• Workout nutrition and the anabolic window

Weeks 8-9: 16 – 30 December

• Nutrition case studies and Q&As (reduced study load for the holiday period)

Week 10: 1 – 6 January

• Understanding how muscle grows
• Neural and morphological adaptations tstrength training
• Mechanisms of muscle growth
• Strength vs. size
• Sarcoplasmic hypertrophy
• Cardifor fat loss

Week 11: 6 – 13 January

• Optimal training program design: volume, frequency and intensity

Week 12: 13 – 20 January

• Interindividual variability: why there’s none-size-fits-all program
• Autoregulation & muscle-specific hypertrophy
• DNA testing
• Work capacity
• Gender specific programming: including contraception, pregnancy, the menstrual cycle and other female specific topics
• Age specific programming: the elderly and youth

Week 13: 20 – 27 January

• The fitness lifestyle
• Circadian rhythm control
• Optimizing sleep quality
• Stress management

Week 14: 27 January – 3 February

• Optimizing your exercise selection
• Accommodating resistance: biomechanics, bands and chains
• Exercise selection reference list
• Counting volume: how much does a certain exercise stimulate a certain muscle? Training in a home gym

Week 15: 3 – 10 February

• Repetition tempo
• Exercise technique
• Internal vs. external cueing
• The mind-muscle connection

Week 16: 10 – 17 February

• Rest intervals
• Active recovery
• Optimizing your exercise ordering
• Circuit training, (antagonistic) supersets and paired sets

Week 17: 17 – 24 February

• Advanced training techniques for muscle hypertrophy
• Training tfailure, forced reps and drop sets
• RPEs and autoregulation
• Reverse pyramiding, cluster sets and myo-reps
• Weighted stretching
• Eccentric emphasized training/eccentric overloading
• Post-activation potentiation
• KAATSU/blood flow restriction training

Week 18: 24 February – 3 March

• Periodization and progression
• Cybernetic/autoregulatory, undulating and linear periodization Benchmarking and autoregulation
• What is fatigue?
• Overtraining, overreaching and deloading
• Autoregulatory Volume Training and Reactive Deloading

Week 19: 3 – 10 March

• Training program case studies and Q&A

Week 20: 10 – 17 March

• Injury management and flexibility training
• Injury diagnosis, treatment and active recovery
• Pain science
• Ice vs. heat, NSAIDs and RICE
• Rehabilitative equipment: braces, sleeves, tape, etc.
• Stretching
• Foam rolling and massage
• Chiropractic
• Warming up and cooling down
• Common injuries of each body part

Week 21: 17 – 24 March

• Client compliance and program adherence: the psychology of how tstick tyour diet and exercise program
• Psychological effects of nutrition
• Goal setting
• Client empowerment
• Cheat meals
• Food cravings
• Assessing client adherence and motivation

Week 22: 24 – 31 March

• Ad libitum dieting: how tlose fat and gain muscle without tracking your macros Hunger management

Week 23: 31 March – 7 April

• Training gear
• Weightlifting belts
• Footwear: what twear in the gym
• Knee wraps
• Lifting straps

Week 24: 7 – 14 April

• Health science and food choices
• What makes a diet healthy?
• Effects of food processing
• Organic food
• Cholesterol
• Saturated fat
• Low calorie sweeteners, sugar and dietary fiber
• Food choices for health and anabolism
• Meat, fish and poultry
• Dairy and eggs
• Grains, wheat and gluten
• Soy
• Fruit and vegetables

Week 25: 14 – 21 April

• Supplements: a complete guide
• Beyond macros: micronutrition
• How tfill in your micros
• Micronutrients in detail: which
• An objective look at anabolic androgenic steroids: costs and benefits Understanding hormones

Week 26: 21 – 28 April

• Contest prep and peak week protocols: how tperfect your physique for a contest or photoshoot
• Carbloading
• Sodium and electrolyte manipulation
• Diuretics and water cutting
• ‘Shitloading’

About Menno Henselmans

• Reviewer in Cambridge University’s ReachSci Society Mini-PhD Program 2023
• Board member of the Institute of Nutrition and Fitness Sciences (INFS), India, and FitZonderFabels, the Netherlands.
• Founder of the Henselmans Personal Training Certification Program (PT Course), also available in Dutch, Spanish, French and German.
• Featured author in Men’s Health, The Sunday Times, HuffPost and many more publications, including translations in over a dozen languages.
• #14 Best-selling author on Amazon in Applied Psychology with his book The Science of Self-control.
• Experienced physique coach, including numerous pro card and international prize winners in physique sports and powerlifting.
• BSc magna cum laude from the international honor’s college UCU.
• MSc with distinction from the University of Warwick.
• MPA Award winning model & WBFF Fitness Model Competitor.
• Ranked #1 Fitness Website in the HuffPost.
• International public speaker for i.a. the Oxford and Cambridge Alumni Society, BodyPower and the Norwegian Academy for Personal Training (AFPT).
• Scientist for the International Scientific Research Foundation for Fitness and Nutrition.
• Peer-reviewer for Sports Medicine, the highest impact factor journal in exercise science, and the Journal of Human Kinetics.

I used to be business consultant specialized in advanced data analysis. While I had a great traditional career, my passion had always been in fitness. I saw the fitness industry was filled with broscience, supplement scams and fad diets. There was a dire need for data-driven and scientific information. I felt I could help. As it turned out, the best decision of my life was trading in my company car to pursue my passion in fitness.

I now help serious strength trainees get the most out of their physique with scientific fitness education. In addition to managing my online courses, I’m an online physique coach, scientific researcher and international public speaker.

In what little time I don’t spend working or educating myself, I slow-travel the world with my girlfriend in search of the planet’s most beautiful nature and tastiest sushi.

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