Dr. Milo Wolf

Our study, led by Dr. Larsen, compared lengthened partials (half-reps in the stretched position) vs. past-failure partials (full-ROM reps to failure, followed by half-reps in the stretched position) for medial gastrocnemius hypertrophy over 8 weeks.

Our participants had an average of over seven years of training experience. Most had some prior calf training, though this varied. We used a within-participant design to help reduce confounding. In both conditions, sets ended when participants could no longer perform another partial rep. This allowed us to compare the effect of more time spent in the lengthened position, without altering the failure point.

Both strategies led to meaningful increases in medial gastrocnemius thickness. However, the lengthened partials condition resulted in slightly more growth on average (9.5% vs. 6.7%).

In Bayesian terms, we had anecdotal evidence in favor of initial partials, with considerable uncertainty remaining around the true difference.

These findings tentatively suggest that starting in a lengthened position may be at least as effective-if not slightly more so-than performing past-failure partials after full-ROM work, particularly for the medial gastrocnemius, which has consistently shown strong responsiveness to training at longer muscle lengths.

Still, future research with longer durations, larger cohorts, and different muscle groups is needed to clarify how broadly this applies.

Read the full article for full transparency.

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5 days ago | [YT] | 141

Dr. Milo Wolf

Amazing work by Remmert et al!

Junk volume may be a thing but it's likely not what many fitness influencers may have you think.

A short summary of the meta's findings:
- Muscle hypertrophy improves as session volume increases, with diminishing returns beyond ~11 sets per session (using "fractional" counting, where indirect sets count as 0.5).
- Strength gains increase with volume but plateau after ~2 "direct" sets per session.
- Additional sets beyond those points may still help, but are less likely to produce meaningful improvements.
- No strong evidence that rest periods or training to failure significantly change this relationship.
- Data on very high per-session volumes is limited, so upper thresholds aren't definitive.

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1 week ago | [YT] | 182

Dr. Milo Wolf

Science-based™️

2 weeks ago | [YT] | 423

Dr. Milo Wolf

Our study finally published and free to access! Led by Dr. Larsen, our study investigated whether knee flexion range of motion (ROM) during the leg press influences quadriceps muscle hypertrophy in resistance-trained individuals.

Twenty-three participants, with an average training experience of 7.2 years, trained one leg with a partial ROM (~5-100° knee flexion) and the other with their full individualized ROM (mean 5-154°, range 141-165° knee flexion) over an 8-week period. Using a within-subject design allowed us to control for factors like genetics, nutrition, and recovery, isolating the effect of ROM on muscle growth.

Quadriceps thickness was measured at multiple sites (proximal, central, and distal regions) using ultrasound.

The results? Both partial and full ROM produced similar hypertrophy across all sites, with increases ranging from 2.2% to 7.3%.

Our findings suggest that knee flexion ROM does not significantly influence quadriceps growth during leg press training, offering flexibility for programming based on personal preference or joint limitations.

Read the article for full context. The full title of our study is "Knee flexion range of motion does not influence muscle hypertrophy of the quadriceps femoris during leg press training in resistance-trained individuals." Check it out!

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3 weeks ago | [YT] | 261

Dr. Milo Wolf

I’ve been playing around with a variety of training strategies to make training more time efficient recently - antagonist supersets, drop-sets, past-failure training and more. If you’ve got a busy lifestyle, but still want to make gains, these techniques are a must.

If you want a clear, personalised training plan built around your structure, schedule, and goals, book a free coaching call below:

calendly.com/milowolf/30min

4 weeks ago | [YT] | 187

Dr. Milo Wolf

There is no shame in deprioritising lifting, even if it's a big part of your life.

Although chasing maximum gains can be a fun and rewarding journey, it's totally fine to have other priorities and opt for good enough gains, even if lifting is a big part of your life/personality. Research consistently shows that low training volumes, as little as ~4 sets per muscle group per week, can still be effective for strength and hypertrophy, even in trained lifters accustomed to higher volumes.

1 month ago | [YT] | 319

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] | 192

Dr. Milo Wolf

Don't get me wrong, if waking up at 3am and taking ice baths makes your life better, then by all means rock it. That said, being healthy and fit is simple. You don't need a specialized morning routine, fancy supplements or to do anything too unconventional. Be physically active, lift, have a regular sleep schedule and do your best to mostly eat whole foods. The rest are minor details at best.

1 month ago | [YT] | 328

Dr. Milo Wolf

LAST DAY OF 20% OFF COACHING

Coaching is 20% off, but only for today! Get started by processing payment below, and I'll get in touch for our intro call.

The New Year is a great time to make a change. Research generally shows that sticking to a new habit and setting a goal around this time is more successful now than other times.

I'm offering 20% off 6- and 12-month coaching for a limited time, available until end of day January 3rd. If you're ready to commit to long-term progress, this is the best time to start. Complete payment on the website to get started!
No promo code needed, discount already applied. I handle all coaching myself, so you'll work with me directly!

wolfcoaching.com/coaching

1 month ago | [YT] | 71

Dr. Milo Wolf

The New Year is a great time to make a change. Research generally shows that sticking to a new habit and setting a goal around this time is more successful now than other times.

So, until January 3rd only..

I’m offering 20% off 6- and 12-month coaching for a limited time, available until January 3rd. If you’re ready to commit to long-term progress, this is the best time to start. Complete payment on the website to get started! No promo code needed, discount already applied. I handle all coaching myself, so you’ll work with me directly!

wolfcoaching.com/coaching

1 month ago | [YT] | 155