Show Notes
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_
More from Hack You
Dr Olli Sovijärvi is a medical doctor and biohacker who’s spent 13 years researching how to actually reverse ageing. He breaks down why your NAD levels matter, why the basics (grounding, sunlight, movement) always win, and why living in a megacity is fighting biology itself.
Dean Henry returns for a conversation on all things bioregulators and breaks down why they're a different category of peptides altogether.
Dr Darren Candow has published over 1000 peer-reviewed studies on creatine, and he's found something surprising: the optimal dose depends entirely on what you're trying to achieve, and it's probably not what you've been taking.
Dr Jeremy London is a cardiovascular surgeon who breaks down why blood vessel health matters infinitely more than your heart rate, the ecosystem most cardiologists ignore, and why extreme endurance training and steroids create the exact same cardiac damage. Find out what you can actually change starting tomorrow and why VO2 max isn't the only number worth tracking.
Nathan Carvalho calls himself a human optimisation architect because most people are getting the sequence wrong. He spends weeks connecting the dots between your gut doctor, thyroid doctor, trainer, and nutritionist - people who don't talk to each other but should.