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Science

Muscle Lab Podcast

The Muscle Lab

The science-based workout podcast. 


Hosted by: Dr. Milo Wolf & Dr. Patroklos "Pak" Androulakis Korakakis

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  • 6 episodes
  • monthly
  • Avg 1 hr 21 min
  • English

Episodes 6

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  • September 22 · 1 hr 5 min

    The Science of Progressive Overload

    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://pubmed.ncbi.nlm.nih.gov/36199287/ https://pubmed.ncbi.nlm.nih.gov/41718594/ https://pubmed.ncbi.nlm.nih.gov/38286426/ https://sportrxiv.org/index.php/server/preprint/view/218 https://www.strongerbyscience.com/size-vs-strength/ https://sportrxiv.org/index.php/server/preprint/view/975 https://pubmed.ncbi.nlm.nih.gov/42418126/

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  • S1 · E5
    August 25 · 1 hr 19 min

    The Best Training Splits for Muscle Growth

    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 Report References: https://pubmed.ncbi.nlm.nih.gov/27102172/ https://pubmed.ncbi.nlm.nih.gov/29470825/ https://pubmed.ncbi.nlm.nih.gov/41343037/ https://sportrxiv.org/index.php/server/preprint/view/537 https://www.researchgate.net/publication/407553698_Born_to_grow_Hereditary_influence_on_muscular_adaptations_in_young_men_of_African_vs_European_ancestryBorn_to_grow_Hereditary_influence_on_muscular_adaptations_in_young_men_of_African_vs_European_ance

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  • #4
    July 23 · 1 hr 36 min

    The Science of Bulking

    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/33919267/ https://pubmed.ncbi.nlm.nih.gov/37914977/ https://pubmed.ncbi.nlm.nih.gov/34623696/ https://www.strongerbyscience.com/p-ratios/ https://www.strongerbyscience.com/p-ratios-rebuttal/ https://www.strongerbyscience.com/p-ratios-rebuttal-2/ https://pubmed.ncbi.nlm.nih.gov/3306482/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2376748/ https://pubmed.ncbi.nlm.nih.gov/35191588/ https://pubmed.ncbi.nlm.nih.gov/35717418/

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  • #3
    June 27 · 1 hr 22 min

    Should You Train to Failure to Build Muscle?

    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/view/135 https://www.researchgate.net/publication/399614822_Does_performing_partial_repetitions_beyond_momentary_failure_enhance_muscle_hypertrophy_in_volume-load-equated_calf-raise_resistance_training https://pubmed.ncbi.nlm.nih.gov/40850937/ https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1494323/full https://pubmed.ncbi.nlm.nih.gov/31824336/ https://pubmed.ncbi.nlm.nih.gov/25092528/ https://www.researchgate.net/publication/392653179_Front-Loading_Fatigue_Does_the_pre-exhaustion_method_influence_resistance_training-induced_muscular_adaptations https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075/ https://pubmed.ncbi.nlm.nih.gov/33417154/ https://pubmed.ncbi.nlm.nih.gov/33475986/ https://digitalcommons.liberty.edu/doctoral/6303/ # https://www.researchgate.net/publication/391667898_Muscular_Adaptations_Following_8_Weeks_of_a_Myoreps_Set_Configuration_Versus_Traditional_Straight-Sets_in_Resistance-Trained_Individuals https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021 https://pubmed.ncbi.nlm.nih.gov/34881412/ https://pubmed.ncbi.nlm.nih.gov/34542869/

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  • #2
    May 21 · 1 hr 29 min

    The Best Way To Lose Fat

    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://pubmed.ncbi.nlm.nih.gov/39485653/ https://pubmed.ncbi.nlm.nih.gov/26817506/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10552824/ https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP284967

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  • #1
    April 20 · 1 hr 15 min

    How Many Sets Should I Do?

    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

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