Dr. Milo Wolf

If you're a lifter training primarily for muscle growth or strength, an excessive fear of fatigue might be holding back your progress. For athletes who must juggle multiple physical qualities while also practicing their sport, understanding what causes fatigue is more important. They have to manage many training variables, and missing out on some muscle gains isn't a major concern.

But if your main goal is to build as much muscle as possible, avoiding effective training methods just because they generate more fatigue doesn't make sense. If fatigue were truly the limiting factor some claim it is, we'd see fewer gains from higher training volumes or sets taken close to failure. In reality, the opposite is true.

If you do start feeling run-down and notice your gym performance dropping for a week or two, simply back off for a bit. Take an easier week, recover, and then return to hard training.

6 days ago | [YT] | 201

Dr. Milo Wolf

Obviously, any type of cardio is a huge net positive for your health and fitness.

But if you’re already physically active outside the gym (e.g. >10k steps a day) and lifting consistently, the benefits can be small-to-zero.

That said, for some people, higher intensity cardio may be the way to go over upping their step count, especially if they're limited in time.

1 week ago | [YT] | 164

Dr. Milo Wolf

Throwback to a few years ago, visited some cool people in Toronto! Weighed about ~245lbs (6’2/188cm) here.

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

calendly.com/milowolf/30min

2 weeks ago (edited) | [YT] | 120

Dr. Milo Wolf

Outside of absurdly high sweetener intakes in rodent studies, sweeteners are generally safe for consumption.

2 weeks 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 offer 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 👇

wolfcoaching.com/coaching/p/expert-consultation

3 weeks ago (edited) | [YT] | 86

Dr. Milo Wolf

Limited time to train? No problem! You can still make amazing gains, either by just performing a few hard sets per week or using time-saving strategies like supersets and dropsets. As long as you're committed to hitting the gym even 1-2 times per week, you can stay aboard the gain train, even during the busiest times in your life!

Feel free to check out our app MyoAdapt- your personal coach in your pocket. Whether you've got 15 minutes or a full hour, Myoadapt can create or adjust your sessions on the fly to match your available time, so you're always progressing, no matter what life throws at you. Try it for free for 2 weeks using code "WOLF”.

1 month ago | [YT] | 142

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

1 month ago | [YT] | 92

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.

1 month ago | [YT] | 148

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] | 76

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 month ago | [YT] | 173