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Here's Why You're Not Building Muscle (start growing) | Dr Milo Wolf
Dr Milo Wolf is a muscle growth researcher who's spent years studying what actually works for hypertrophy, and this conversation reveals why the fitness industry is better than ever despite the drama, how junk volume above 10 sets per workout wastes your time, and why lengthened partials after failure can double your stimulus per set.
Milo explains why going close to failure might be the single most important skill for intermediate lifters who can't spend hours in the gym; high intensity gets more growth without more time. Learn why leg extensions miss 75 degrees of knee flexion at the bottom, losing massive stretch stimulus, how sissy squats and deep lunges beat barbell squats for quad growth with less fatigue and spine loading, and why mixing rep ranges (mostly 4-12 with some higher) prevents injuries while maximising hypertrophy.
00:00 Introduction
03:00 Current state of the fitness industry
09:12 Importance of honesty with personal trainers
13:45 Critical role of technique and form
18:31 Choosing efficient exercises for hypertrophy
22:46 Top picks for chest exercises
26:31 Effective use of dips in workouts
29:52 Best exercises for back muscles
35:38 Tips on rep ranges for hypertrophy
40:23 Comprehensive leg workout strategies
48:33 Exercise selection for arms and shoulders
55:46 Hamstrings and glutes: top exercise choices
01:06:49 Explanation of lengthened partials
01:15:49 Building muscle in a calorie deficit
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim«
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
» Follow Mike«
YouTube: YouTube.com/MikeThurston
Instagram: https://www.instagram.com/mikethurston/?hl=en
First Things THRST: YouTube.com/FirstThingsThrst
» Follow Milo«
Instagram: https://www.instagram.com/drmilowolf_/
Website: https://linktr.ee/wolfcoach_
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By Vadim Fedotov, Mike ThurstonDr Milo Wolf is a muscle growth researcher who's spent years studying what actually works for hypertrophy, and this conversation reveals why the fitness industry is better than ever despite the drama, how junk volume above 10 sets per workout wastes your time, and why lengthened partials after failure can double your stimulus per set.
Milo explains why going close to failure might be the single most important skill for intermediate lifters who can't spend hours in the gym; high intensity gets more growth without more time. Learn why leg extensions miss 75 degrees of knee flexion at the bottom, losing massive stretch stimulus, how sissy squats and deep lunges beat barbell squats for quad growth with less fatigue and spine loading, and why mixing rep ranges (mostly 4-12 with some higher) prevents injuries while maximising hypertrophy.
00:00 Introduction
03:00 Current state of the fitness industry
09:12 Importance of honesty with personal trainers
13:45 Critical role of technique and form
18:31 Choosing efficient exercises for hypertrophy
22:46 Top picks for chest exercises
26:31 Effective use of dips in workouts
29:52 Best exercises for back muscles
35:38 Tips on rep ranges for hypertrophy
40:23 Comprehensive leg workout strategies
48:33 Exercise selection for arms and shoulders
55:46 Hamstrings and glutes: top exercise choices
01:06:49 Explanation of lengthened partials
01:15:49 Building muscle in a calorie deficit
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim«
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
» Follow Mike«
YouTube: YouTube.com/MikeThurston
Instagram: https://www.instagram.com/mikethurston/?hl=en
First Things THRST: YouTube.com/FirstThingsThrst
» Follow Milo«
Instagram: https://www.instagram.com/drmilowolf_/
Website: https://linktr.ee/wolfcoach_