Siim Land Podcast #455 The Optimal Plan to Build Muscle & Lose Fat - Menno Henselmans
16 snips
May 30, 2025 
Menno Henselmans, a fitness and nutrition expert renowned for his evidence-based approach, dives into the latest research on muscle growth and diets. He explains the importance of proper exercise techniques and nutrition, debunking common myths around carbohydrates. The discussion also highlights the significance of resistance training, training frequency, and rest intervals in maximizing muscle development. Menno shares insights on optimal protein intake, calorie management for muscle gains, and the strategic role of supplements, making for a must-listen for fitness enthusiasts.
AI Snips
Chapters
Books
Transcript
Episode notes
Testosterone-Muscle Link Nuanced
- Muscle mass correlates weakly with testosterone levels across individuals but more strongly with androgen receptor sensitivity.
- Raising testosterone within normal range increases muscle by about one pound per 100 ng/dL increase.
Train Muscle Groups Twice Weekly
- Train each muscle group at least twice a week to allow higher effective volume.
- Splitting volume across days reduces fatigue so you can perform more quality sets.
Avoid Endurance Hindering Strength
- Cardio can interfere with strength gains, especially for advanced trainees.
- Separate cardio and strength training or do cardio after strength for best results.
