Dr. Milo Wolf

Growing big legs is a struggle for a lot of lifters - not because they’re lazy, but because leg training is easy to misapply.

Volume, execution, exercise selection, range of motion, and progression matter far more than just “trying harder.” A solid science-based routine can cut years of trial-and-error.

If you want a clear, personalised plan built around your structure, schedule, and goals, book a free coaching call below and let’s fix your leg training properly!

calendly.com/milowolf/30min

5 days ago | [YT] | 225

Dr. Milo Wolf

Our systematic review on longer muscle length training has been published and is free to read!
Training at longer muscle lengths tends to produce more muscle growth, particularly in the vastus lateralis. It may also increase fascicle length, suggesting greater longitudinal hypertrophy, though evidence is mixed and based on questionable extrapolation methods.

The structural mechanisms remain unclear, as no studies have directly measured serial sarcomere addition.

Training at long muscle lengths may favor distal muscle growth, however, most research has been conducted in untrained individuals with low ecological validity. Future research should focus on trained populations, direct sarcomere measurements, and ecologically valid training protocols.

6 days ago | [YT] | 161

Dr. Milo Wolf

If you’ve been struggling with a training, nutrition, or recovery puzzle you just can’t quite crack, I’m here to help.

I’m now offering 1:1 consultations where we can dive deep into your specific questions, troubleshoot what’s holding you back, and map out clear next steps tailored to you.

You can book a session using the link below 👇

wolfcoaching.com/coaching/p/expert-consultation

1 week ago | [YT] | 148

Dr. Milo Wolf

Summarizes a large number of fitness YouTubers..

Anecdotal experience can be valuable, but it's not infallible. In a self-experiment, countless confounders go unchecked, making it easy to misattribute progress to a single change. Someone might add a new exercise, see gains, and assume that it's because of that single exercise, while ignoring a ton of factors that could have explained the gains they've experienced. When PEDs are in the mix, things get even muddier since growth can happen regardless of training changes, making it even harder to know what actually caused gains. A well-designed study removes many of these confounders, making its findings more reliable.
Just because something worked for you doesn't mean it was the reason for your progress or that it will work for others. Science isn't perfect, but it's the best tool we have for understanding what actually drives muscle growth.

1 week ago | [YT] | 253

Dr. Milo Wolf

Optimizing your training efficiency doesn't mean sacrificing gains. Research, including studies from the Applied Muscle Development Lab, suggests that agonist/antagonist supersets can reduce workout duration by ~40% without compromising hypertrophy, while drop sets can save 30-70% of your time while still allowing for substantial muscle growth. If you're short on time, these strategies can help you stay on the gain trai without spending extra hours in the gym.

2 weeks ago | [YT] | 178

Dr. Milo Wolf

Just lifting, even in small amounts, can improve your health, build muscle, and increase strength.
Research shows that a few sets per week are enough to make a meaningful difference, so if you're not lifting yet, even a little can go a long way!

4 weeks ago | [YT] | 440

Dr. Milo Wolf

Figuring out the right balance between volume, intensity, and recovery can be tricky - but it's also crucial to making solid gains.

If you'd like help with this, I have some coaching spots open! You can book a free call below to see if we’re a good fit 👇

calendly.com/milowolf/30min

1 month ago (edited) | [YT] | 175

Dr. Milo Wolf

Our study led by Dr. Larsen has finally been published in Frontiers!

We investigated whether performing past-failure partials after reaching full-ROM failure leads to greater calf hypertrophy in standing smith machine calf raises.

Findings:
- 2.9% greater muscle growth in the past-failure partials limb (+9.6% vs. +6.7%)
- Strong evidence favoring past-failure training
- More volume load accumulated-unclear if the growth was due to volume or the stretch itself

Importantly, this was a proof-of-concept study on untrained participants, assessing only one muscle.

While past-failure partials may be an effective way to enhance growth, more research is needed to determine if these findings apply to trained individuals, females, and other muscle groups.
Read the full study for details and more transparency!

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1 month ago | [YT] | 197

Dr. Milo Wolf

If you’ve been struggling with a training, nutrition, or recovery puzzle you just can’t quite crack, I’m here to help.

I’m now offering 1:1 consultations where we can dive deep into your specific questions, troubleshoot what’s holding you back, and map out clear next steps tailored to you.

You can book a 30 or 60-minute session using the link below 👇

wolfcoaching.com/coaching/p/expert-consultation

1 month ago | [YT] | 161

Dr. Milo Wolf

This isn't to say, "YOLO, be morbidly obese, it's fine." It's about encouraging you to be physically active no matter your size. A physically fit person with a higher body weight can be much healthier than someone who looks thin but is unfit. Many people think, "It's not worth it because I can't stick to a diet," especially with the false idea that health and fitness only apply to those who look very fit. But if you had to choose, you'd rather be overweight and fit than just overweight.

The research consistently shows that physical activity can be an absolute game-changer. It can offset a lot of things, like a higher BMi or suboptimal sleep.

No matter your body type or lifestyle, if there's one thing you should always prioritize, it's physical activity. Lift weights, walk, do cardio, just do something. Even on days when you're not feeling it, do something. A 15-minute walk, a quick gym session, or even just moving more around the house. It may not make you extremely fit, but it still counts, especially when the alternative is doing absolutely nothing.

1 month ago | [YT] | 327