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

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P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.

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