Holly T. Baxter

02/06/2026

💉💪🏽 Can differences in training or anabolic steroid use be detected at the molecular level in competitive strength athletes? Full breakdown on youtube 🎥

I recently broke down a paper that’s been circulating a lot online. It studied competitive powerlifters, bodybuilders, and strongman athletes — some who used anabolic steroids and some who didn’t — and looked at molecular markers related to muscle growth. On the surface, it sounds groundbreaking… but the details matter!

🧐METHODS
This was a cross-sectional study of 52 competitive male strength athletes. They were grouped by:
• Training style (powerlifting, bodybuilding, strongman)
• Self-reported steroid use

Athletes filled out detailed questionnaires about training volume, training style, and drug use.
Researchers then collected saliva samples — not muscle biopsies — and measured gene expression of IGF-1, MyoD, and myogenin using mRNA analysis.

Important note: saliva reflects peripheral gene activity, not what’s directly happening inside muscle fibers.

RESULTS 📊
Despite big differences in training volume (Bodybuilders, as expected, trained with much higher weekly volume):
• Bodybuilders did not show consistently higher gene expression
• Steroid users did not consistently differ in gene expression from non-users
• No group stood out across all biomarkers

DISCUSSION 🤓
This is where social media went a little “off the rails”. Gene markers like MyoD and myogenin change rapidly based on recent training, and the sample timing wasn’t standardized in this study. Things like training history, recovery status, and competition prep all add noise.
Most importantly: salivary mRNA is still an emerging tool. Just because a marker appears in saliva, doesn’t mean it reflects muscle growth happening at the fiber level.
This study was merely exploratory — not proof that training style or steroids “don’t matter.”

TAKEAWAYS 🔑
• If you want the full nuanced breakdown — including why this paper is interesting but over-interpreted — watch the full study review on my YouTube channel. I go much deeper into the methods and what this actually tells us (and what it doesn’t).

02/04/2026

💪 Can you get stronger without visibly growing muscle?

A recent study from the wonderful researchers out of the University of Mississippi ( 👉🏼 ) divided untrained participants into two groups:

Group 1: focused on high-volume training (4 sets of 8-12 reps)
Group 2: engaged in strength test work which included 5 sets of 1 rep max efforts.

Perhaps unsurprisingly, the high-volume group gained more muscle, but ☝🏼 both groups improved their strength *equally*.

Here’s what this reveals:

➡️Strength isn’t solely about muscle size.
Factors like neural efficiency, technique, coordination, and confidence play significant roles.
➡️Beginners often see strength gains before noticeable hypertrophy.
➡️ Practicing the lifts may be just as crucial—if not more so—than simply accumulating high volume.
➡️ More muscle doesn’t necessarily equate to more strength in the short term, but it’s essential for long-term progress.

👀 Want the full breakdown and practical tips? Head over to my YouTube channel for the complete video in the bio!

02/04/2026

Week 1 of Contest Prep for 2026 Begins! 🏋️‍♀️🔥

I’m pumped to be kicking off contest prep for the year! It’s been a while since my last show (Tampa Pro in Aug 2025), so weighing in was a crucial first step 😅 Tbh, the last time I checked my weight was likely during peak week of that show! I try to take breaks from both the scale ⚖️ & macro tracking to give myself a mental reset & focus on other important aspects of life.

That said, I’m starting this journey at 139.4 lbs (I’m 5’8” for anyone curious). I usually hit the stage around 127 lbs, which means I have about 12 lbs to drop over the next 12 wks as I prepare for the Orlando GRL PWR show in April. I chose this event for its convenience—it’s just 1 hr away—making peak week much more relaxing! 😎

A recent rule change now requires athletes to win 2 pro shows to qualify for the Olympia, which aims to make the event more exclusive—meaning I’ll likely do several shows this season🤩

The last 2 months have been busy with 1-on-1 coaching, launching the BiaFit app & planning challenges, not to mention dealing with the cold weather 🥶. Because of this I’ve gained around 5 lbs due to some inactivity—not exactly planned, but life happens! I’ve learned to embrace this. While it means a bit more work for my prep, it’s likely supported my muscle-building goals & allowed me to focus on other important tasks🙃

As a bikini competitor, my fitness goals are primarily aesthetic, so it’s vital to distinguish between the training I do for “health” & the additional volume necessary to keep improving as a professional athlete. The extra muscle isn’t necessarily better for long-term health. With that in mind, I’m committed to pushing for growth (when I can), while also giving myself grace & maintaining a realistic work-life balance. Remember, 3 days a week of lifting is more than sufficient for health!💪

I’m kicking off my prep at 1550 kcals & I’m thrilled to be testing out the BiaFit nutrition coach () feature! I’ll start sharing check-in videos beginning next week, though I can’t say I’m excited about tracking again..😆 Continues below👇

02/02/2026

💪 Did you know you can get stronger without getting noticeably bigger?

A study led by Dr. Jeremy Loenneke (University of Mississippi) explored this by dividing untrained participants into two groups: a high-volume training group and a test-practice group that focused on repeatedly practicing the strength tests.

👉🏼The high-volume group experienced greater muscle growth, but interestingly *both* groups improved strength to a similar degree.

🔑 Key takeaways:
• Practicing lifts and improving skill matters as much as training volume
• Short-term strength gains don’t always reflect muscle growth
• Bigger muscles don’t automatically translate to greater strength

👀 Want a deeper dive into what this means for your training? Check out the full breakdown on my YT channel!

02/01/2026

01/31/2026

01/30/2026

The harsh reality of social media…..
I would love to hear your thoughts on this 🤷‍♀️
Drop a comment below 👇

01/29/2026

🙋🏼‍♀️I have one question for you all today…

👉🏼 What’s your go-to workout song or artist that gets you in the zone? 🎶

🔥Give them a shout-out and tag them below! ⬇️

If you are looking for a new workout

01/28/2026

🔥It’s fair to say this workout just about took me out….. 😵But even on the brink of death… you still gotta bring levity 😬 In fact I’m convinced (for me at least), it’s the *only* way to get through a killer program like this one 🔥

In this weeks YT video, I cover so many great topics, from👇Full Video on my YT channel🍿 🎥

1.) Pull Up Variations For Different Experience Levels and Limited Gym Equipment Access

2.) Glute Exercises & The Benefits of Training in the Lengthened & Shortened Muscle Length Position

3.) I Walk You Through Many of the New Features inside The 👉🏼 BiaFit App📱— along With the Logic Behind the “Replace Exercise” Tool

4.) You’ll hear Me Complaining Constantly about Bulgarian Split Squats & Being A Drama Queen 🫅on Difficult Movements haha 😆

5.) I Teach You About “Myo Reps” - Specifically What They Are & Why/How They Work

6.) Benefits of A Pin Loaded SL Hip Abduction & My Favorite Brand of Equipment 👉🏼 New Tech

7.) Why I Perform RDLs — (A Compound Lift) Half Way Through My Session & Explain the Science Begins “Exercise Order” & Hypertrophy

8.) And so much more

⭐️ If your ready to level up your training then check out BiaFit workout App.
💰Subscriptions start at $15.99 / month or pay a one time Yearly Fee $131.88 🔥

⚠️What’s Included?
👉🏼Access to Hundreds of Programs for All Experience Levels
👉🏼At Home & Gym Programs for Strength, Hypertrophy, Cardio, Warmup & Mobility
👉🏼270+ Dietician Approved Recipe Library & Meal Planner (New Recipes Added Monthly!)
👉🏼Stay Motivated with Workout & Progress Tracking, Replace Exercise Feature, and Previous Bests
👉🏼 Detailed Volume & Lifting Analytics 👉🏼Track Your Weight, Steps, Energy Expenditure and Record Daily & Weekly Progress
👉🏼NEW *Build Your Own Workout for advanced lifters wanting complete customization
👉🏼 Private In-App Support Community
with others on the same journey!
👉🏼Available on Android and IOS

🔗 Link in Bio

01/24/2026

🔗 The Link Between Caloric Surplus & Muscle Growth 💪 Full Video on YouTube 🎥 🍿

Hey everyone! Today, I’m diving into a recent study by and colleagues that tackles a common question: 👉🏼Does the level of caloric surplus really impact muscle growth?

Many of you have asked how much of a calorie surplus is necessary for muscle gain, especially when trying to avoid unnecessary fat gain. So, let’s break it down!

Methods🔬
In a 2023 study by Eric Helms & colleagues, they wanted to see how different calorie surpluses affect muscle growth in resistance-trained lifters. They divided participants into three groups: one at maintenance calories, one with a 5% surplus, & another with a 15% surplus. The goal was to compare muscle & strength gains over an eight-week training period.

Results📊
The findings were surprising!
👉🏼While both surplus groups gained weight, muscle growth remained largely similar across all groups. The high-surplus group gained more fat than the maintenance group, but the differences in muscle gain were minimal.

👉🏼In fact, only the biceps showed a slight increase in size, indicating that more calories don’t necessarily mean more muscle. Strength improvements occurred across all groups, but the bench press showed better gains in the high-surplus group, likely due to individual variability.

Discussion🤓
The study suggests that larger calorie surpluses mainly lead to fat gain rather than enhancing muscle growth. Importantly, adequate protein intake & quality training successfully supported muscle growth, even at maintenance calories.

Limitations ❌
The limited sample size & short 8 wk duration of the study means we should be cautious about drawing broad conclusions, but the findings challenge the belief that a larger surplus is essential for maximizing hypertrophy.

Conclusion 🔑
If you’re lifting hard & eating enough protein, you may not need a significant caloric surplus to see muscle gains. A small surplus could serve as a safety net to ensure you’re getting enough energy. Remember, there’s no one-size-fits-all approach to nutrition—what matters is finding what works best for your body & training style!

01/24/2026

😎 Are you ready for 2026? Start the year strong and committed to your goals with our very first Challenge of the year → “Love Yourself Fit”! 💪🌟 VISIT 👉🏼 Getbiafit.com 🔗Link in Bio

Learn from one of the best with expert guidance from Accredited Practicing Dietitian and IFBB Bikini Pro Holly Baxter. This challenge is designed to help you separate fact from fiction when it comes to building a healthy, strong, athletic physique.

⭐️You’ll develop a science-backed approach to exercise and nutrition, leave behind the habits and thought patterns that no longer serve you, reduce food-related guilt, and create consistency you can actually maintain—so you feel confident and proud of how you’re showing up. ❤️❤️

For just $99, you’ll gain access to the structure and support you need to follow through, feel confident in your choices, and create sustainable change.🎯

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⭐️️ Exclusive “Love Yourself Fit” Educational Guide – Packed with practical tutorials to help you navigate your diet and workouts for any goal.

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⭐️️ Enjoy Holly’s Dietician Approved Recipe Library with over 270+ recipes with New Recipes Added Monthly

⭐️️ Stay Motivated with BiaFit’s Advanced Training Analytics - Track Your Steps, Energy Expenditure and Workout Volume to help stay on track with your goals.

⭐️️ Receive Support & Enhance your Knowledge - with Hollys Weekly Live Q & A Sessions

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🔥SIGN UP NOW👉🏼Challenge Begins Monday, Feb 2nd 2026.
🚨REGISTRATION CLOSES Monday, Sunday 1st, 2026 @ 11:59 pm EST