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How to BUILD MUSCLE in 2024, using SCIENCE (100+ Studies)



How to BUILD MUSCLE in 2024, using SCIENCE (100+ Studies)

In this video Dr. Milo Wolf goes through all of the current available scientific information needed for you to make the best possible gains in 2024, including volume, lengthened partials, frequency, training to failure, the best repetition range, the best technique for muscle building and more!

References:
1. https://pubmed.ncbi.nlm.nih.gov/36199287/
2. https://pubmed.ncbi.nlm.nih.gov/35291645/
3. https://pubmed.ncbi.nlm.nih.gov/37796222/
4. https://sportrxiv.org/index.php/server/preprint/view/295
5. https://pubmed.ncbi.nlm.nih.gov/29564973/
6. https://journal.iusca.org/index.php/Journal/article/view/182
7. https://pubmed.ncbi.nlm.nih.gov/30558493/
8. https://pubmed.ncbi.nlm.nih.gov/27102172/
9. https://www.strongerbyscience.com/frequency-muscle/
10. https://pubmed.ncbi.nlm.nih.gov/37914977/
11. https://pubmed.ncbi.nlm.nih.gov/28698222
12. https://pubmed.ncbi.nlm.nih.gov/38118410/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/
14. https://pubmed.ncbi.nlm.nih.gov/36870101/

Timestamps:
00:00 – 00:22 (Intro)
00:23 – 01:31 (Progressive Overload)
01:32 – 02:44 (Training Volume)
02:45 – 04:08 (Training to Failure?)
04:09 – 05:32 (Low Reps vs High Reps)
05:33 – 06:33 (Exercise Selection)
06:34 – 07:26 (Training Frequency)
07:27 – 08:22 (Bulking?)
08:23 – 09:23 (Protein)
09:24 – 10:21 (Supplements)
10:22 – 10:48 (Sleep)
10:49 – 11:12 (Outro)

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https://wolfcoaching.com/freeprograms

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💻 Editing & Thumbnail provided by: https://instagram.com/blackboxmediaofficial

#scienceexplained #2024 #howtobuildmuscle
“How to BUILD MUSCLE in 2024, using SCIENCE (100+ Studies)”

Music from Uppbeat.

Business Enquiries: milo@wolfcoaching.com

38 Comments

  2. @lanzarotepersonaltraining1563

    What’s your thoughts on forced reps?
    Say hitting 2 reps with a partner helping you past that sticking point.
    Would this be similar to partials? Or a drop set?
    Thank you for your information and channel.
    It’s nice to hear a different perspective on training that we have been hearing at this time.

  3. @TenSaikyo

    What are your thoughts about doing partial reps were it is the hardest part of the lift. For example top half of pull ups and rows, bottom half of push ups and squats.

  4. @czcx403

    Great video! Please do one on body recomp. There's still lots of controversial info on the internet about the topic.

  8. @sleis418

    I haven’t seen anyone do a video or series on maximizing newbie gains. Lots of beginners looking for tips and if you could start them off right with a focused set of lessons that would be awesome.

  16. @TheVratilo

    What is your standpoint on practicing full body workout on consecutive days? Let's say… Saturday, sunday and wendsday? Would you advise in that case to spread volume in split like upper (torso), lower + limbs, and one full body?

  17. @ParvParashar

    Absolutely amazing video as always! It’s super comprehensive and helpful. Thank you so much for all the great videos! It’s greatly appreciated. 🙌

  18. @Mokujinko

    Hello Mr Wolf, I have a question for you that my doctor hasn't been able to. Nor have I been able to find any information suggesting that this is a risk: taking creatine invariably gives me seizures and I don't know why or if there's a way to make it safe to use. Is this something you're familiar with? I've tried various brands, times of the day, pre vs post workout. The outcome is always the same.

  19. @Oppator_

    Would you recommend creatine to a 14 year old. I've been working out since November. I'm on 75 Day Hard challenge and I'm not recovering well.

  22. @bobbyb7018

    Soooo, pretty much the same as Arnie and the other guys were saying over 30 years ago…. cutting edge 2024 science right here!!

  24. @charlesfountain3946

    Progressive overload is a mythical fantasy land mantra from Cinderellaville for sure… You ain't gonna progressive overload once you've reached your overload maxi,um… You don't get infinitely strong period.. Drugs, PED's and off the chart genetics ain't gonna change anything in this stratagem … So just go with the fuzzie's and enjoy the journey… The destination is when you never lift another weight heavier than a loaf of bread then your gym Bro days are finally over… Rest in piece and master the skill of t.v. remote manipulation…

  25. @oioioi-9942

    Good summary of basics! Very helpful. Creatine doesn't do anything for me. I've given it a go every now and then over the years [as it's always recommended], but it never did anything for me and I've finally given up on it. As far as I understand, some 20-30% do not respond to creatine supplementation, and it's pretty clear I belong to that category. I don't like caffeine, as it is a stimulant. It provides a boost of energy, but only to coffee drinkers who already depend on caffeine for energy (like 90% of adults in the western world, the subjects in all those studies are already addicted to caffeine). Ditch the coffee (and go through a rough week of withdrawals), and you won't need any pre-workout caffeine again.

  29. @davidhadenham1983

    It's very unlikely that you'll be truly able to go 2 rir, then 1 rir, then 0 rir consecutively without dropping the weight or reps significantly.

  33. @pritok6

    12-20 sets for quad hypertrophy meanwhile I can't walk 3 days after 4 sets of hack squats at rir 1 lol

  35. @stevejohnson7002

    Great video! As a potential topic for future videos, I would be interested in your thoughts on the costs/benefits of a 1 set to failure approach vs. the use of multiple sets.

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