How Many Sets Should I Do?

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 ReportReferences:https://pmc.ncbi.nlm.nih.gov/articles/PMC12460530/pdf/40279_2025_Article_2263.pdfhttps://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-andhttps://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-Analysishttps://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-energyhttps://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00084/fullhttps://www.mdpi.com/2075-4663/6/4/163

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.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/218https://www.strongerbyscience.com/size-vs-strength/https://sportrxiv.org/index.php/server/preprint/view/975https://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 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 ReportReferences: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/537https://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/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://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: 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