Holly T. Baxter

😫 Feeling like you’re not making progress at the gym can be disheartening. You train hard, hit your protein goals, and follow a structured program, yet others seem to grow effortlessly.

🤷‍♀️It’s easy to think, “Am I just a non-responder?” That’s the question a recent study by Lixandrão and colleagues aimed to unravel.

🔬Methods

The researchers recruited 85 untrained adults over 60 for a 10-week resistance training program. They cleverly designed the study so that each participant trained both legs differently: one with one ☝🏼 set and the other with four sets of knee extensions, twice a week. This approach allowed each participant to serve as their own control, controlling for factors like genetics and nutrition.

💪🏽 Muscle size was assessed through MRI, considered the gold standard for measuring hypertrophy.

Results 📊
🔹Initially, about 60% of participants were classified as non-responders after the one-set program.

🔹However, when they increased to four sets, many saw significant muscle growth and strength gains.

🔹Interestingly, some who didn’t respond in terms of muscle size did see improvements in strength, highlighting the complexity of individual responses.

🧐Discussion
🔺The findings suggest that increasing training volume can help many who appear to be non-responders. It implies that some people may simply need a larger training stimulus to see results.

🔺However, not everyone benefited from the increased volume, with 10 participants still failing to exceed the threshold for growth.

🔑Takeaways
▪️Training Volume Matters: Increasing from low to moderate volume can yield better results for many.
▪️Quality Over Quantity: When using low-volume approaches, ensure each set is performed close to failure.

▪️Individual Variability: Non-response might be more about the training program than the individual.

Do you think true non-responders exist, or is it just about finding the right volume?

Share your thoughts below! ⬇️

🎥 Full breakdown now available on YouTube.

☕️Can you really drink 3–5 cups of coffee every day?

👉🏼The Dietary Guidelines for Americans suggest that enjoying 3 to 5 cups of coffee daily can be a healthy addition to our diet. However, many health organizations also recommend limiting caffeine intake to under 400 milligrams per day.

So what exactly counts as a cup? 🤷‍♀️

🔬A new study analyzed 299 coffee samples and found that caffeine content varied substantially depending on the type of coffee and where it was purchased.

☝🏼In some cases, just three average Americanos could exceed the commonly recommended daily caffeine intake, while several homemade coffees remained well below it.

❌ The message isn’t that coffee recommendations are wrong. It’s that they may be too simplistic. Not all “cups” are created equal.

🎥I break down the full study, explain what the researchers actually found, and discuss what this means for everyday coffee drinkers over on my YouTube. 🔗 Link in bio

☕ How many cups of coffee do you usually drink each day? And do you ever think about how much caffeine is actually in them?

Drop me a comment below 👇🏼

🧐Have you ever hit a plateau in your training and wondered how to keep building muscle?

We know progressive overload is essential, but it can be rather challenging for advanced athletes to maintain that momentum. In fact, I’ve struggled with this myself 🙋🏼‍♀️

A new 2026 study tackles this issue by comparing two advanced techniques 👉🏼rest-pause and drop sets, as effective strategies to continue making gains.

Methods 🔬
23 resistance-trained adults participated in the study. They were split into two groups: drop-set and rest-pause. Both groups trained their upper body 2x a week for 8 weeks, performing 7 exercises at ~80% of their one-rep max. Instead of increasing weight to progressively overload, they focused on adding reps until they hit a plateau, at which point they introduced their assigned technique.

1️⃣Drop-Set: Load reduced by 20% after failure to continue reps.
2️⃣Rest-Pause: 30-second rest after failure before continuing at the same weight.

📊Results:
Both groups saw gains in lean mass:
✅Drop-set: +1.4 kg
✅Rest-pause: +1.2 kg

Bench press strength improved for both, but with no significant differences between the two groups. Weekly training volumes were similar too, indicating that the findings weren’t due to one group doing more work.

❌Limitations:
The study used DXA to measure lean mass changes, which estimate soft tissue but don’t directly assess muscle growth. I would have preferred ultrasound or MRI, meaning these findings should be interpreted with caution.
☝🏼That’s said, even if a more direct measurement was used, I don’t see it changing the result as I can’t think of a physiological reason for why one would outperform the other 🤷‍♀️

⭐️Key Takeaways:
👉🏼Both rest-pause and drop sets are effective for breaking through plateaus
👉🏼Neither is superior to conventional methods; they simply offer more options
👉🏼The study provides a practical framework for incorporating these techniques into your routine

Have you tried rest-pause or drop sets? Let me know in the comments!

For a deeper dive, check out the full video on my YouTube channel. Don’t forget to l

🍹The Surprising Impact of Alcohol on Muscle Gains: Women vs. Men 🍹

You’ve likely heard someone tell you at some point that alcohol can “kill your gains.” But how much evidence is there to support this? A recent study reveals some nuanced insights!

🔍 Introduction/Background
Acute alcohol consumption does seem to impair anabolic signaling, but the evidence isn’t straightforward. Factors like biological s*x, nutritional status, and training experience all play a role in how our bodies respond.

The most interesting thing I’ve just learned is that alcohol may affect females differently than males! 🤯

🧪 Methods
Researchers recruited 10 resistance-trained men and 9 women (ages 21-34) to study how alcohol affects the mTORC1 signaling pathway, crucial for muscle protein synthesis. Participants performed two workouts, one followed by an alcoholic beverage (equivalent to 4-5 standard drinks), and the other by a placebo, spaced four weeks apart to minimize hormonal fluctuations in women.

📊 Results
After alcohol consumption, men showed reduced activation of key proteins (mTOR and S6K1) compared to the placebo. This indicates that alcohol can attenuate anabolic signaling in men.

☝🏼However, women did not experience significant changes in these proteins 🤯 This suggests alcohol consumption did not affect the muscle building signaling pathways in this group of women!

💬 Discussion
While the study didn’t measure actual muscle growth, the differences in signaling highlight that alcohol’s effects vary by s*x. This raises important questions about optimal recovery strategies for both genders.

✅ Key Takeaways
👉🏼Acute alcohol consumption can impair anabolic signaling, especially in men.
👉🏼Women may not experience the same negative effects from alcohol.
👉🏼These findings emphasize the need for more research on the topic.

🔬For a deeper dive into these findings, check out the full video on YouTube! 🎥

Do you avoid alcohol on training days, or do you still enjoy it in moderation? ✨

💪✨ Build Muscle Without Weights? Yes, Please!🙌🤯

Exciting news from researchers Villalba and colleagues! They explored a unique training technique called “co-contraction” in older adults— and the results are super impressive, showing that you can indeed build muscle without traditional weights! 👵💥

Intro:
As we age, losing muscle mass & strength can impact our independence. Fortunately, resistance training offers a helpful solution to counteract these changes! 💪✨

Many older adults however, encounter barriers to consistent training, like limited gym access and health challenges. This study explores a unique, equipment-free alternative known as co-contraction training, examining its effects on strength, muscle growth, and everyday functionality.

📊Methods
The study involved 34 adults aged 60-85, with no prior resistance training experience. They were split into three groups:
1. Co-contraction training
2. Traditional resistance training
3. Control group (no training)

Both training groups exercised 2x per week for 8 weeks. Assessments included muscle size (using ultrasound), strength (isometric & isokinetic), and functional performance (sit-to-stand test and gait analysis).

📈Results
Muscle Strength 🏋🏼‍♀️ Traditional resistance training improved isometric strength significantly, while co-contraction showed a slight decrease. No significant differences were found between broth approaches in isokinetic strength.

Muscle Size 💪🏽
Both training methods led to increased muscle size, although the growth wasn’t uniform across all muscle sites. Notably, significant gains were observed in specific regions of the quadriceps and hamstrings.

Functional Capacity🏌🏼‍♀️
Improvements in sit-to-stand tests were seen across all groups (including the control group), suggesting a familiarity with the testing procedures rather than a true physiological change.