https://wolfcoaching.com/articles daily 0.75 2025-10-31 https://wolfcoaching.com/articles/bulking monthly 0.5 2025-06-13 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/eff7c0c7-2f77-4f60-8b6b-7e01c24ac4ab/Screenshot_96.png Articles - Is bulking dead? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/best-exercises monthly 0.5 2025-06-11 https://wolfcoaching.com/articles/supersets monthly 0.5 2025-03-07 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/5fc55699-c68c-46e6-a84b-1f4a3061db75/Screenshot_31.png Articles - Use this Technique to Cut Down on Workout Time by 40% - Make it stand out An example of TRAD vs SS. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/6eed2414-4746-47dc-ba8b-47067ffb7035/Screenshot_32.png Articles - Use this Technique to Cut Down on Workout Time by 40% - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/88e845da-0fe4-4d7b-8c89-a639783a5569/Screenshot_33.png Articles - Use this Technique to Cut Down on Workout Time by 40% - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/lengthened-supersets monthly 0.5 2025-02-07 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/9e1021ef-0f4a-4c0b-9cc6-115e2be246cc/Image_%232.png Articles - Lengthened supersets for 40% more growth? (NEW Study) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/188cd2c9-5678-4f8d-9363-f1f43a5cc011/Image_%231.png Articles - Lengthened supersets for 40% more growth? (NEW Study) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/time-efficient-training monthly 0.5 2025-01-16 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/610ddfbe-b57f-405c-9276-3554cb56500f/table2apelland.png Articles - What’s the least you can do and still grow muscle? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/leg-extensions monthly 0.5 2024-12-29 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/6068ffc5-5971-40b5-87c2-a5d9a1a2f7e1/Image+%232.png Articles - 170% More Muscle Growth by Focusing On The Stretch? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/8acce75f-805b-4eb2-9fcd-a9fd8bfc8b05/Image+%231.png Articles - 170% More Muscle Growth by Focusing On The Stretch? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/women-muscle-gain monthly 0.5 2024-12-16 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/e904652e-518b-41cb-8d4a-0d7a928e495f/refalo1.png Articles - Can women gain just as much muscle as men? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/eee13f1a-c8fc-4bbf-ad63-049910492efb/refalo2.png Articles - Can women gain just as much muscle as men? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/mental-health monthly 0.5 2024-11-24 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/b8e5e91b-2ef4-4421-b35c-5fd998b7e578/mdd.png Articles - Lifting your spirits: strength training and mental health - Make it stand out Physical activity reduces risk of major depressive disorder. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/cb9362f7-5cd6-4c48-8e71-f28e00be98a9/noem075847.va.jpg Articles - Lifting your spirits: strength training and mental health - Make it stand out Visual abstract from a meta-analysis comparing different treatments/exercise modalities for depression. https://wolfcoaching.com/articles/failure-for-growth monthly 0.5 2024-11-03 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/2e9b4242-f73d-4ae5-9777-f5c671d3a09c/robinson11.png Articles - Do You Need to Hit Failure to Maximise Muscle Growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/2512b6ca-f53d-400b-ac9b-9414933d8eb0/refalo1.png Articles - Do You Need to Hit Failure to Maximise Muscle Growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/d85373bf-5b35-46b9-87ff-51f80e683e9c/refalo2.png Articles - Do You Need to Hit Failure to Maximise Muscle Growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/90539faa-f29b-4046-aeed-e7aca06e3bc8/refalo3.png Articles - Do You Need to Hit Failure to Maximise Muscle Growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/soreness monthly 0.5 2024-10-21 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/c709fcd8-501a-4520-949e-bba0266d8df4/nosaka1.png Articles - What does soreness actually mean? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/dc308b71-5059-4b91-9bf6-d4bccba22783/nosaka2.png Articles - What does soreness actually mean? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/coffee-health monthly 0.5 2024-10-08 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/ec543b76-b699-47cf-8b0d-831b391a4370/1-s2.0-S1087079223000205-gr3_lrg.jpg Articles - Is drinking coffee bad for you? - Make it stand out Cut-off times to mitigate impact of caffeine consumption on sleep at various doses, assuming you go to sleep at 10PM. https://wolfcoaching.com/articles/back-squat-vs-front-squat monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/de50704c-5368-45e0-91ae-7b7de4a363b4/The_effects_of_squat_variations_on_strength_and_qu.jpg Articles - Are back squats really better than front squats? - Make it stand out Improvements in leg press 1RM in the front squat (FS) and back squat (BS) groups. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/379cb875-f69c-480e-a6ff-719ab60a46b9/The_effects_of_squat_variations_on_strength_and_qu2.jpg Articles - Are back squats really better than front squats? - Make it stand out Left-to-right: Proximal, Middle and Distal Region Hypertrophy. https://wolfcoaching.com/articles/diet-breaks monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/07bc5ecf-8aff-4cf3-b521-73b3a41113a9/french-fries-1851143_1920.jpg Articles - Should you be using diet breaks for fat loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/training-to-failure-accuracy monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/9b97e33e-e9b7-45a6-8c4f-d3748467e5b3/40798_2022_526_Fig2_HTML.jpg Articles - Can you guess how hard someone else trains? - Make it stand out Crosses represent actual number of repetitions left to perform in a given set of preacher curls. The coloured boxplots represent the predictions made by coaches. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/150ef4ad-08f8-4b3a-903f-46cb06ea235d/40798_2022_526_Fig3_HTML.jpg Articles - Can you guess how hard someone else trains? - Make it stand out Crosses represent actual number of repetitions left to perform in a given set of barbell squats. The coloured boxplots represent the predictions made by coaches. https://wolfcoaching.com/articles/how-much-protein-can-your-body-use-for-muscle-growth-in-a-single-meal monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/cbca08b4-2dd1-4159-b8b5-cf54fddfce87/gr6_lrg.jpg Articles - How much protein can your body use for muscle growth in a single meal? - Make it stand out The muscle growth response per hour, averaged across 12 hours post-training. Endogenous AA represents the body using amino acids that were already present in the body pre-feeding for muscle growth; exogenous AA represents the body using the protein ingested for muscle growth. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/e7a9587b-658c-4fd2-ac16-7c99861fd660/gr6_lrg+%281%29.jpg Articles - How much protein can your body use for muscle growth in a single meal? - Make it stand out Cumulative incorporation of protein ingested into skeletal muscle by group (black dots = 100g condition, grey dots = 25g condition). https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/8aa6b711-2cd3-4d83-85c3-f684c6b748ce/gr6_lrg+%282%29.jpg Articles - How much protein can your body use for muscle growth in a single meal? - Make it stand out Release of amino acids into bloodstream over 12 hours post-feeding (black dots = 100g condition, grey dots = 25g condition). https://wolfcoaching.com/articles/fasting monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/009d39ec-e3cb-4feb-ab46-a62c031fb9ad/nutrients-15-02604-g004.jpg Articles - Is intermittent fasting the best approach for fat loss? - Make it stand out Hunger when performing IF (intermittent fasting) or CER (continuous energy restriction - aka no fasting but the same deficit). https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/d6e537af-d6af-4083-a838-712eb515d745/nutrients-15-02604-g005.jpg Articles - Is intermittent fasting the best approach for fat loss? - Make it stand out Fullness when performing IF (intermittent fasting) or CER (continuous energy restriction - aka no fasting but the same deficit). https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/735fb8ce-7fa8-4b62-8469-242675a0e6b9/nutrients-15-02604-g006.jpg Articles - Is intermittent fasting the best approach for fat loss? - Make it stand out Desire to eat when performing IF (intermittent fasting) or CER (continuous energy restriction - aka no fasting but the same deficit). https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/d019177e-0268-44e1-8620-0b2905dc6cbf/nutrients-15-02604-g007.jpg Articles - Is intermittent fasting the best approach for fat loss? - Make it stand out Prospective food consumption when performing IF (intermittent fasting) or CER (continuous energy restriction - aka no fasting but the same deficit). https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/abfe5fd5-0a68-4258-b84c-39047364c1d5/nutrients-15-02604-g008.jpg Articles - Is intermittent fasting the best approach for fat loss? - Make it stand out Weight loss differences when performing IF (intermittent fasting) or CER (continuous energy restriction - aka no fasting but the same deficit). https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/3bac1cb2-f462-46b7-b348-acda02a8f03c/12967_2018_1748_Fig3_HTML.jpg Articles - Is intermittent fasting the best approach for fat loss? - Make it stand out Differences in diabetes markers: (a) glucose (b) HBA1C (c) insulin (d) HOMA-IR. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/0b9f28a4-5487-4514-b55d-a996f648f0f2/12967_2018_1748_Fig4_HTML.jpg Articles - Is intermittent fasting the best approach for fat loss? - Make it stand out Differences in blood lipids: (a) triglycerides (b) total cholesterol (c) HDL-cholesterol and (d) LDL-cholesterol. https://wolfcoaching.com/articles/range-of-motion monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/7b1e2a43-5b0b-49c9-bb97-cebc707851a2/Screenshot_1.png Articles - Does the evidence really support full ROM? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/b97650dc-de87-4e93-9193-201b17e8ae68/Screenshot_2.png Articles - Does the evidence really support full ROM? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/885a5faa-6dff-42b2-9bf4-1f5277966d4f/Screenshot_3.png Articles - Does the evidence really support full ROM? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/strength-frequency monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/00161292-69da-415f-8e12-2f610b997e9e/Frequency-forest-plot-1.png Articles - How often should you squat, bench, and deadlift? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/840e5030-fc11-4d44-ba6e-9c80d46a94d2/Weekly-Strength-Gains-smart.png Articles - How often should you squat, bench, and deadlift? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/full-body-routines monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/2fe628f0-aee6-441f-8441-d3c98aab78dd/Forest-plot-frequency-hypertrophy.png Articles - Are full-body splits best for muscle growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/479813a0-30fd-4a73-9424-9ad602196f5d/sbshyp1.png Articles - Are full-body splits best for muscle growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/fd93fadf-2750-4229-8923-98b2ff1e6c21/Frequency-Hypertrophy-All-Effect-Sizes.png Articles - Are full-body splits best for muscle growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/failure-for-strength monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/7175e350-d00f-49b8-9da6-bbd749f6e509/zac1.png Articles - Is training harder making you weaker? - Make it stand out Changes in strength pre- to post-study in each group. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/099df346-d237-4734-9d9d-7abe0583dd80/zac2.png Articles - Is training harder making you weaker? - Make it stand out Changes in Creatine Kinase/Lactate Dehydrogenase across the study in each group. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/e5916627-3bef-4e62-8fe9-3bc17b07efe8/zac3.png Articles - Is training harder making you weaker? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/92aa2641-2d24-46cb-8822-8567c9df71cf/zac4.png Articles - Is training harder making you weaker? - Make it stand out A higher score on the PRS scale indicates better recovery. A higher score on the MTT scale indicates better motivation to train. A higher score on the sRPE scale indicates a harder session. https://wolfcoaching.com/articles/52-sets monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/f719ff8f-9df0-4a96-9f97-1a3a3c80d2d0/Enes1.png Articles - 52 sets of legs for more muscle growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/4c97ef29-4a52-4c68-972f-ac70b46b29f2/Enes2.png Articles - 52 sets of legs for more muscle growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/f6e39eef-19d8-46da-9b79-7a0c96b1a79a/Enes3.png Articles - 52 sets of legs for more muscle growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/are-dropsets-the-secret-to-time-efficient-trainingtake-aways monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/76c019db-03ab-4f9a-bbf3-9118f72a4543/COLEMAN1.png Articles - Are dropsets the secret to time-efficient training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/should-you-be-skipping-the-lockout-on-your-rdls monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/22275591-34f6-4165-b0a5-a57a23fa5c2a/p1506_20_SXOOI.png Articles - Should you be skipping the lockout on your RDLs? - Make it stand out The multi-hip machine. In this study, they performed the exercise with knees nearly locked out, similarly to how you’d perform an RDL or Good Morning. https://wolfcoaching.com/articles/are-hip-thrusts-really-better-than-squats-for-glute-growth monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/e751b63b-2f07-4197-b5d7-9eea4cb1d8ab/Screenshot_8.png Articles - Are hip thrusts really better than squats for glute growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/4e0239d4-bf85-4846-82b2-ac80ac5b5ac5/nihpp-2023.06.21.545949v2-f0005.jpg Articles - Are hip thrusts really better than squats for glute growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/abcf0316-4364-41a8-9735-1da0dd0eedf1/nihpp-2023.06.21.545949v2-f0007.jpg Articles - Are hip thrusts really better than squats for glute growth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/taking-an-ice-bath-after-a-session-limits-your-muscle-growth monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/90bb276a-64f6-4a97-b299-ed911fdaf01c/ejsc12074-fig-0002-m.jpg Articles - Taking an ice bath after a workout limits your muscle growth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/8c939215-991f-4c73-8e21-007ab9a60133/ejsc12074-fig-0001-m.jpg Articles - Taking an ice bath after a workout limits your muscle growth - Make it stand out A: Lifting without CWI. B: Lifting with CWI. https://wolfcoaching.com/articles/how-heavy-should-you-lift-for-size-vs-strength-vs-power monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/b29cba80-48d9-4e63-ae3c-41e99f3fc45a/Preprint%2BManuscript+%281%29.jpg Articles - How heavy should you lift for size vs strength vs power? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/c9444a73-d35a-4cc1-8745-22cbb38c240a/Preprint%2BManuscript+%281%293213.jpg Articles - How heavy should you lift for size vs strength vs power? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/42194791-ef4f-40b4-9e17-949444ae13d0/Preprint%2BManuscript+%281%292144214.jpg Articles - How heavy should you lift for size vs strength vs power? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/does-periodization-actually-increase-strength-gains monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/8a94cd53-a44e-499a-ab16-1fbae6be4f53/moes1.png Articles - Does periodization actually increase strength gains? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/82322306-8393-44bc-a1e0-923cd70df3b1/moes2.png Articles - Does periodization actually increase strength gains? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/8f7cf6fc-7cbe-459a-821b-de21de0ba465/moes3.png Articles - Does periodization actually increase strength gains? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/are-you-eating-too-much-protein monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/fbd2be41-0c49-43a1-9405-b4d5a8109248/bjsports-2017-097608f02.jpg Articles - Are you eating too much protein? - Make it stand out Fat-free mass gain differences between a control group that consumed less protein vs a group consuming greater protein. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/31893d2e-de3e-4564-b3b6-65cd948aabaf/bjsports-2017-097608f04.jpg Articles - Are you eating too much protein? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/08465756-97e4-4d61-91fc-45026ff41252/bjsports-2017-097608f05.jpg Articles - Are you eating too much protein? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/are-free-weights-better-than-machines-for-strength-amp-size monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/107bfcde-0d6e-4298-924f-64383dc9bc40/Screenshot_1.png Articles - Are free-weights BETTER than machines for strength & size? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/f76434e7-fd48-437f-9811-957f7d9664ba/Screenshot_2.png Articles - Are free-weights BETTER than machines for strength & size? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/ed146517-81a7-42f8-a9e9-0aac07959b10/Screenshot_4.png Articles - Are free-weights BETTER than machines for strength & size? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/79b8f532-bd11-4cf0-885c-9a4691fee331/Screenshot_3.png Articles - Are free-weights BETTER than machines for strength & size? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/cccbd849-faf0-42e4-8c72-d44fd40a5199/Screenshot_5.png Articles - Are free-weights BETTER than machines for strength & size? - Make it stand out The black bars represent improvements in the free-weight group; the grey bars = machine group. https://wolfcoaching.com/articles/does-focusing-on-the-squeeze-really-build-more-muscle monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/7f6aef16-63c0-427f-be20-d0455c04f8ab/1_6g_7Qa7Oey09C91gYIVpBw.jpg Articles - Does focusing on the squeeze really build more muscle? - Make it stand out Examples of internal vs external cues. Credit https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/c9cf5791-2071-4c31-9464-7a27101bba06/Screenshot_25.png Articles - Does focusing on the squeeze really build more muscle? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/do-mini-cuts-cause-muscle-loss monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/9050ace4-0b60-4cc6-abdb-7bfa8c873e79/murphy1.png Articles - Do mini-cuts cause muscle loss? - Make it stand out Effects of energy balance on lean mass. “Control” was roughly at maintenance. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/7e8dd824-345a-4003-8e9c-a4eb0cac7348/murphy2.png Articles - Do mini-cuts cause muscle loss? - Make it stand out Effects of energy balance on strength. “Control” was roughly at maintenance. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/4b8bb96e-61e7-49ca-afab-1a3038e64b32/murphy3.jpg Articles - Do mini-cuts cause muscle loss? - Make it stand out Effect of energy balance on lean mass, across all studies. https://wolfcoaching.com/articles/are-you-gaining-weight-too-quickly monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/19c55c02-522e-4ec8-af35-65a6f765a036/helms1.png Articles - Are you gaining weight too quickly? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/dd06a5c8-83b8-4b8c-87f7-aeab51e814b1/helms2.png Articles - Are you gaining weight too quickly? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/11781125-2f39-4da5-bcc4-e99f283709fb/helms3.png Articles - Are you gaining weight too quickly? - Make it stand out Changes in muscle thickness from pre- to post-intervention. MT=muscle thickness, Δ=change, VL=vastus lateralis, VI=vastus intermedius, RF=rectus femoris. https://wolfcoaching.com/articles/are-you-training-as-hard-as-you-think monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/98548fcf-d27f-4d1f-8008-b79c69bb4b95/scoping1.png Articles - Are you training as hard as you think? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/ee60fab9-9e72-4303-887d-869709a45b18/scoping2.png Articles - Are you training as hard as you think? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://wolfcoaching.com/articles/fatigue monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/96ff7a13-82b2-4c34-84c0-3147a135f8f9/pareja1.png Articles - How long should you rest after a hard session? - Make it stand out Mechanical measurements included jump tests, testing squat and bench press strength. Blood measurements included Cortisol, Testosterone, Growth Hormone, IGF-1, Prolactin and Creatine Kinase. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/299c978b-05db-49a1-8b17-77da0d0c68a0/pareja2.png Articles - How long should you rest after a hard session? - Make it stand out Recovery timecourse of performance. https://wolfcoaching.com/articles/failureforgrowth monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/ae4a9d2f-a486-4777-bb31-f6c906837ad3/blog1.png Articles - Training to failure for double the muscle growth? - Make it stand out Relationship between repetitions in reserve and muscle growth on a given set. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/55a8e32b-d4e6-4d42-b334-1210fee156fa/blog2.png Articles - Training to failure for double the muscle growth? - Make it stand out Relationship between repetitions in reserve and strength changes. https://wolfcoaching.com/articles/hunger-management monthly 0.5 2021-03-01 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1614434812687-KH7J49KJTW1UXYMQA2UG/hunger_management.png Articles - The Evidence-Based Contest Prep Guide - Managing Hunger https://wolfcoaching.com/articles/contest-prep-adherence monthly 0.5 2021-02-15 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1613317153490-WEXI436W4E7974V4J3P4/example_table.png Articles - The Evidence-Based Contest Prep Guide: How to Stick to It https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1613317333831-PEHCVXMSWPVWL6K4C573/infographic_habits_1.png Articles - The Evidence-Based Contest Prep Guide: How to Stick to It https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1613317333314-I3IL8LJK3LHU04HT16NN/infographic_habits_3.png Articles - The Evidence-Based Contest Prep Guide: How to Stick to It https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1613317334906-NMYAQ0B9FPTPGC06LQA1/inforgraphic_habits_2.png Articles - The Evidence-Based Contest Prep Guide: How to Stick to It https://wolfcoaching.com/articles/contest-prep-injury monthly 0.5 2021-02-08 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1612717963278-WFCZ3MDWPKXSRY8GWYDC/contest_prep_training_injury_graph.png Articles - The Evidence-Based Contest Prep Guide: HOW to train and WHY Taken from (1). https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1612717821616-LRKN4OKVY4XXEAA9TS1N/prep_guide_injury_table.png Articles - The Evidence-Based Contest Prep Guide: HOW to train and WHY https://wolfcoaching.com/articles/forearm-exercise-selection-guide monthly 0.5 2021-01-24 https://wolfcoaching.com/articles/calf-exercise-selection-guide monthly 0.5 2021-01-15 https://wolfcoaching.com/articles/ab-exercise-selection-guide monthly 0.5 2021-01-12 https://wolfcoaching.com/articles/front-delt-exercise-selection-guide monthly 0.5 2020-12-16 https://wolfcoaching.com/articles/what-exercises-are-best-for-building-glutes monthly 0.5 2020-12-03 https://wolfcoaching.com/articles/which-exercises-are-best-to-grow-traps monthly 0.5 2020-11-24 https://wolfcoaching.com/articles/optimizing-exercise-selection-to-grow-hamstrings monthly 0.5 2020-11-05 https://wolfcoaching.com/articles/what-exercises-are-best-for-siderear-delt-growth monthly 0.5 2020-10-12 https://wolfcoaching.com/articles/best-exercises-for-triceps-growth monthly 0.5 2020-09-07 https://wolfcoaching.com/articles/best-exercises-for-quad-growth monthly 0.5 2020-08-31 https://wolfcoaching.com/articles/best-exercises-for-chest-growth-amp-why-the-low-to-high-cable-fly-isnt-one-of-them monthly 0.5 2020-08-24 https://wolfcoaching.com/articles/what-exercises-are-best-for-biceps-growth monthly 0.5 2020-08-18 https://wolfcoaching.com/articles/4-great-and-3-suboptimal-exercises-for-back-growth monthly 0.5 2020-08-11 https://wolfcoaching.com/articles/why-high-training-frequencies-are-better-for-growth-but-not-year-round monthly 0.5 2020-07-14 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594730903112-Q6772IK5LDIYBDFYEWLG/Fig11.png Articles - Why high training frequencies are better for growth – but NOT year round Figure 1. Relationship between muscle growth and session volume (looks familiar, doesn’t it?) https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594731041373-SNRJ39XRKMPVM8ZYBQBD/Fig22.png Articles - Why high training frequencies are better for growth – but NOT year round Figure 2. Stimulus and fatigue’s relationship to session volume. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594731205052-XSZ0906097FV6FY5YRPK/Fig33.png Articles - Why high training frequencies are better for growth – but NOT year round Figure 3. Integrated training & dietary periodization. Notice how frequency increases when volume requirements increase, and decreases when high volume isn’t a necessity/priority. This will likely improve sustainability. https://wolfcoaching.com/articles/more-volume-more-growth monthly 0.5 2020-07-14 https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594039976245-29CAGU8KR5TL7RIW1NHF/Fig1.png Articles - Is doing more volume really better for muscle growth? Figure 1. The inverted-U hypothesis. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594040044033-HY0GKL9MDT9UY5MEB7LK/Fig2.png Articles - Is doing more volume really better for muscle growth? Figure 2. Multiple Inverted-U curves. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594040103342-A2549NCSAKL6DUSDG4EB/Fig4.png Articles - Is doing more volume really better for muscle growth? Figure 4. I blatantly ripped these sink pictures off an article by Greg Nuckols at rippedbody.com. To my credit, though, I did edit them a bit. My drawing skills just aren’t good enough to draw a reasonable-looking sink. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594040174627-8Q1ATDYZ9485SMVSWXQL/Fig5.png Articles - Is doing more volume really better for muscle growth? Figure 5. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594040238604-EUMIV8TQTV1IG2LZ7JIE/Fig6.png Articles - Is doing more volume really better for muscle growth? Figure 6. https://images.squarespace-cdn.com/content/v1/5eecca5278438b70ea145b75/1594040295718-ECQC8LD9UN8I49R9M39S/SRA.png Articles - Is doing more volume really better for muscle growth? Figure 7. Taken from the Scientific Principles of Strength Training ebook by Renaissance Periodization and Chad Wesley Smith. 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