Muscle Lab Podcast

Dr. Wolf and Dr. Pak break down how to recomp - build muscle and lose fat at the same time. Timestamps: 0:00 Intro  3:10 What Is Body Recomposition?  6:31 Energy Balance & Why Scale Weight Can Mislead  14:15 How Body Recomposition Works  24:18 What the Research Says  29:07 Limitations & Training Status  36:05 What Recomp Actually Looks Like  38:26 How to Recomp in Practice  45:40 The Verdi...

Dr. Wolf and Dr. Pak break down how to progressively overload. Timestamps: 0:00 Intro 1:13 What Is Progressive Overload? 13:16 Why Progressive Overload Matters 16:09 What the Research Says 27:05 Does Getting Stronger Mean More Muscle? 29:32 How to Progress in Practice 40:36 Weight, Reps & Technique 57:46 The Verdict 1:03:36 Lab Report References: https://pubmed.ncbi.nlm.nih.gov/38970765/ https...

Dr. Wolf and Dr. Pak discuss the science around the best training routines and give recommendations for different types of lifters. Timestamps: 0:00 Intro 2:55 What Is Training Frequency? 9:18 What the Research Says 34:25 Frequency, Volume, & Muscle Growth 39:42 Ranking Workout Splits 45:01 Upper/Lower Splits 53:01 Push/Pull/Legs 55:54 Full/Body 1:08:43 Practical Recommendations 1:16:10 Lab Re...

Available on YouTube too: https://musclelabpodcast.com  Dr. Wolf and Dr. Pak break down whether you need to bulk for muscle growth. References: https://pubmed.ncbi.nlm.nih.gov/31482093/   https://pubmed.ncbi.nlm.nih.gov/32961628/   https://pubmed.ncbi.nlm.nih.gov/37329147/   https://pubmed.ncbi.nlm.nih.gov/12094125/   https://pubmed.ncbi.nlm.nih.gov/23679146/   https://pubmed.ncbi.nlm.nih.gov/3391...

Available on YouTube too: https://musclelabpodcast.com  Dr. Wolf and Dr. Pak break down why training to or past failure may be best for growth. References: https://pubmed.ncbi.nlm.nih.gov/36334240/  https://pubmed.ncbi.nlm.nih.gov/33497853/  https://pubmed.ncbi.nlm.nih.gov/38970765/  https://journal.iusca.org/index.php/Journal/article/view/182  https://journal.iusca.org/index.php/Journal/article/v...

Available on YouTube too: https://musclelabpodcast.com  Dr. Wolf and Dr. Pak break down the best way to lose fat. References: https://www.sciencedirect.com/science/article/pii/S0002916525005283 https://onlinelibrary.wiley.com/doi/10.1111/sms.14075 https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx  https://pubmed.ncbi.nlm.nih.gov/41653928/  https...

Dr. Wolf and Dr. Pak break down what the research actually says about how much training you need to build muscle. References: PMID: 41343037 PMID: 40249908 PMID: 20847704 Pre-print: Is There Too Much of a Good Thing? Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength PMID: 34527944 PMID: 31868813