Lowering the Barrier

3: How To Optimize Muscle Growth

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What's cooler than packing on a TON of muscle? Doing it as fast as possible, that's what. Lucky for you - that's exactly what we covered in this episode!


This episode is one I am personally very proud of. We cover the following aspects of muscle growth optimization:

  • Why muscle matters
  • Dietary considerations
  • Calorie recommendations
  • Surplus/maintenance/deficit
  • Protein recommendations
  • Carb/fat recommendations
  • Volume
  • Intensity (RIR / RPE)
  • Sleep
  • How stress impacts muscle growth
  • Exercise selection
  • What makes a great hypertrophy exercise
  • Does cardio interfere with gains?
  • How long should you stick with the same program?
  • Rest times
  • Best rep range
  • Supplements
  • And we even made time for a lengthy Q&A featuring questions from our listeners


    • I loved this episode. It'll be one I reference for months and years. I hope you enjoy it as much as I did.

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    Lowering the BarrierBy Alex Thieme
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