#455 The Optimal Plan to Build Muscle & Lose Fat - Menno Henselmans

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Timestamps:

• 00:00 Intro
• 00:16 Surprising new research about muscle growth
• 03:16 Surprising new research about diets
• 08:16 How you need to train to build muscle
• 18:26 Can you build muscle sprinting
• 20:16 Compound lifts vs machines
• 21:26 Do growth hormone and testosterone increase muscle
• 24:26 Functional movements vs machines
• 27:06 Training frequency
• 30:46 Does cardio hinder muscle growth
• 33:11 Weekly workout plan to follow
• 36:46 Rest intervals between sets
• 40:26 How much protein and fat you need
• 47:01 Calorie surplus vs calorie deficit for muscle growth
• 52:21 How many meals are optimal
• 54:26 Body composition supplements

Menno Henselmans YouTube: https://www.youtube.com/@menno.henselmans

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My evidence based longevity routine: https://youtu.be/4xkRcfeGDoo