Muscle Lab Podcast

Dr. Wolf and Dr. Pak break down how to recomp - build muscle and lose fat at the same time.

Timestamps:
0:00 Intro
3:10 What Is Body Recomposition?
6:31 Energy Balance & Why Scale Weight Can Mislead
14:15 How Body Recomposition Works
24:18 What the Research Says
29:07 Limitations & Training Status
36:05 What Recomp Actually Looks Like
38:26 How to Recomp in Practice
45:40 The Verdict
53:00 Lab Report

References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12460530/pdf/40279_2025_Article_2263.pdf
https://pubmed.ncbi.nlm.nih.gov/11701431/
https://pubmed.ncbi.nlm.nih.gov/10574520/
https://pubmed.ncbi.nlm.nih.gov/28899879/
https://pubmed.ncbi.nlm.nih.gov/24945715/
https://pubmed.ncbi.nlm.nih.gov/20164371/
https://pubmed.ncbi.nlm.nih.gov/34623696/
https://www.ovid.com/jnls/nsca-scj/fulltext/10.1519/ssc.0000000000000584~body-recomposition-can-trained-individuals-build-muscle-and
https://pubmed.ncbi.nlm.nih.gov/21659889/
https://www.researchgate.net/publication/408141626_Modeling_the_Trajectory_of_Skeletal_Muscle_Hypertrophy_During_Resistance_Training_A_Systematic_Review_and_Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/12094125/
https://www.ovid.com/jnls/nsca-scj/fulltext/10.1519/ssc.0000000000000888~effect-of-dietary-protein-on-fat-free-mass-in-energy
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00084/full
https://www.mdpi.com/2075-4663/6/4/163

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/

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

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/

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/

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

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