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
Stretch-Mediated Muscle Growth
- Stretching muscles at longer lengths promotes greater muscle growth than just full joint range of motion.
- Locking out joints at the top of movements isn't necessary for maximal hypertrophy.
Total Hard Sets Drive Growth
- Total weekly hard sets per muscle group drive muscle growth more than frequency or other factors.
- Spread volume as you prefer; cumulative tension is key, like energy balance in fat loss.
Train Close to Failure
- Train within five reps of failure to maximize muscle growth; farther from failure reduces effectiveness.
- Most gym-goers train 7-10 reps away from failure, hampering progress.
