Holly Baxter is a prominent evidence based coach and research communicator with a Masters in Dietetics, all while being a competitive IFBB Pro.

Holly joins me to deep dive into research and practical application of:

-Do we need to train to failure to optimize muscle growth

-Volume and muscle growth

-How many weekly sets do you need to grow muscle and to optimize for muscle growth

-Is one set per week enough for robust muscle growth

-Does training frequency matter

-Do squats, deadlifts, and other heavy compound lifts “thicken your core muscles”

-Self selection bias in body type and sport

-Do older women need more protein

-Plus how Holly manages to balance her coaching and competitive careers

-And much more

00:58 Training to Failure: Do We Need It?

01:52 Research Insights on Training to Failure

04:49 Experienced vs. Beginner Lifters: Knowing Failure

10:20 Effective Reps and Training Volume

12:16 Research on Training Volume and Muscle Growth

18:23 High Volume Training: Pros and Cons

23:11 Practical Advice for General Population

32:01 Exploring Training Frequency and Volume

35:17 Benefits of Full Body Training

38:42 The Debate on Compound Lifts and Core Thickness

49:22 Balancing Life and Competitive Training

01:00:17 Protein Needs for Older Women

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