#455 The Optimal Plan to Build Muscle & Lose Fat

What this episode covers

Order my new book: https://www.amazon.com/dp/B0CW1B2XM1Timestamps:00:00 Intro00:16 Surprising new research about muscle growth03:16 Surprising new research about diets08:16 How you need to train to build muscle18:26 Can you build muscle sprinting20:16 Compound lifts vs machines21:26 Do growth hormone and testosterone increase muscle24:26 Functional movements vs machines27:06 Training frequency30:46 Does cardio hinder muscle growth33:11 Weekly workout plan to follow36:46 Rest intervals between sets40:26 How much protein and fat you need47:01 Calorie surplus vs calorie deficit for muscle growth52:21 How many meals are optimal54:26 Body composition supplementsMenno Henselmans YouTube: https://www.youtube.com/@menno.henselmansMenno Henselmans Instagram: https://www.instagram.com/menno.henselmans/My evidence based longevity routine: https://youtu.be/4xkRcfeGDoo

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This episode is 1 hour and 0 minutes long.

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This episode was published on May 30, 2025.

What is this episode about?

Order my new book: https://www.amazon.com/dp/B0CW1B2XM1Timestamps:00:00 Intro00:16 Surprising new research about muscle growth03:16 Surprising new research about diets08:16 How you need to train to build muscle18:26 Can you build muscle...

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