Muscle Lab Podcast
The Muscle Lab Podcast is a science-based workout podcast hosted by Dr. Milo Wolf and Dr. Patroklos "Pak" Androulakis Korakakis. It focuses on evidence-based fitness and training advice.
Episodes
The Science of Progressive Overload
Dr. Wolf and Dr. Pak break down how to progressively overload.Timestamps:0:00 Intro1:13 What Is Progressive Overload?13:16 Why Progressive Overload Matters16:09 What the Research Says27:05 Does Getting Stronger Mean More Muscle?29:32 How to Progress in Practice40:36 Weight, Reps & Technique57:46 The Verdict1:03:36 Lab ReportReferences:https://pubmed.ncbi.nlm.nih.gov/38970765/https://pubmed.ncb
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 Intro2:55 What Is Training Frequency?9:18 What the Research Says34:25 Frequency, Volume, & Muscle Growth39:42 Ranking Workout Splits45:01 Upper/Lower Splits53:01 Push/Pull/Legs55:54 Full/Body1:08:43 Practical Recommendations1:16:10 Lab ReportReferen
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:/
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
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/S0002916525005283https://onlinelibrary.wiley.com/doi/10.1111/sms.14075https://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://pubm
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: 41343037PMID: 40249908PMID: 20847704Pre-print: Is There Too Much of a Good Thing? Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and StrengthPMID: 34527944PMID: 31868813
