Dr. Milo Wolf

Looking to build your best physique yet?

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

calendly.com/milowolf/30min

2 hours ago | [YT] | 8

Dr. Milo Wolf

Creatine isn't just for serious lifters. It's one of the most well-studied and safest supplements available and can benefit strength, muscle growth and potentially even cognitive health. Whether you're a serious lifter or lifting to stay healthy as you age, creatine can help.
Don't get me wrong, supplementing with creatine is not a must, but if there's one supplement worth buying, it's creatine monohydrate. It's affordable, effective, and you don't need a loading phase. Just 3 to 5 grams daily does the job.

2 days ago | [YT] | 137

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] | 75

Dr. Milo Wolf

Spearheaded by Hermann et al, this new study study from the Applied Muscle Development Lab explored how pre-exhaustion training compares to traditional sets for lower-body growth and performance.

Over 8 weeks, trained participants hit legs twice per week. One group used straight sets with rest. The other performed pre-exhaustion, aka same muscle supersets by pairing single-joint and compound exercises for the same muscle group, back to back (eg: Seated hamstring curl → Romanian deadlift, Leg extension → Smith machine squat). Each pairing was done for 4 supersets, with 2 minutes rest in between.

Results showed that traditional training led to slightly more muscle growth, but the difference was small and uncertain. Strength, power, and endurance gains were similar. Additionally, pre-exhaustion workouts took 36 percent less time but felt more fatiguing. Based on the findings of this study, pre-exhaustion seems to be time-efficient and effective, but traditional sets may be a better option if you're looking to absolutely maximize gains.

As always, this study wouldn't have been possible without the incredible help and commitment of the master's students of Lehman College. Also, massive thanks to Jeremy Ethier for not only funding the study but also being involved throughout the entire process.

1 week ago | [YT] | 171

Dr. Milo Wolf

Most fat loss trends promise quick results but often rely on unsustainable or misleading tactics.

In contrast, creating a consistent calorie deficit remains the foundational principle behind fat loss. That said, if approaches like low-carb diets or intermittent fasting help you maintain that deficit, they can be useful tools, but it's important to remember that fat loss comes from the calorie deficit itself, not from cutting a specific macronutrient or following a particular eating schedule.

PS: Fat burners & detoxes are straight up scams

2 weeks ago | [YT] | 226

Dr. Milo Wolf

Led by Alysson Enes, this newly pre-printed study investigated whether different warm-up strategies impact resistance training performance in trained individuals. Using a crossover design, 29 experienced lifters performed 4 sets to failure at ~10RM on the Smith-machine bench press and 45° leg press under three conditions: no warm-up, 1 warm-up set (75% 10RM), and 2 warm-up sets (55% + 75% 10RM).

We found no meaningful differences in total repetitions, fatigue, volume load, or perceived effort across conditions. These results suggest that, in the context of moderate-load, multiple-set training to failure, warm-up sets may not significantly improve performance or perceptual responses.

While this could offer a more time-efficient approach for trained individuals, caution is warranted when applying these findings to other contexts such as maximal strength, power training, or less experienced populations.

3 weeks ago | [YT] | 182

Dr. Milo Wolf

Losing fat before the summer?

You can book a free coaching call below. If we’re a good match, I’ll work with your schedule, goals, and structure to finally lose fat - and keep it off.

calendly.com/milowolf/30min

3 weeks ago | [YT] | 86

Dr. Milo Wolf

Seed oils are not the devil, especially in moderation. As always do your best to consume plenty of whole of foods, stay physically active and don't lose your mind over fearmongering. The big rocks > whatever people are fearmongering about this week.

1 month ago | [YT] | 170

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 month ago | [YT] | 151

Dr. Milo Wolf

Beware of false experts. Look for consensus among the majority of experts as your guide.

1 month ago | [YT] | 115