Holly T. Baxter

12/30/2025

Drop sets vs. traditional sets… which is best? 🤔💪Full Video & Study Breakdown📊Available on my YT Channel 🎥

⭐️ A new 2025 pre-print compared Tonal’s automated drop-set mode to traditional multi-set training — and after 10 weeks:

🔥 Hypertrophy was basically the same
🔥 Drop sets took ~50–70% less time
⚠️ But the “efficiency” benefit was partly due to the study design, whereby long rest periods were built into the traditional training condition

So:
👉 Want maximum muscle? Traditional is still an effective way to train, but the tonal is a great alternative
👉 Short on time? Drop sets shine ✨
👉 Best approach? Use BOTH strategically

Full breakdown is on YouTube — link in bio

12/27/2025

Day 1. Louisville Kentucky ✅

Today we drove about an hour out to Castle & Key Distillery (). Last time I was here we didn’t do a tour, so we came back to get the full experience and it was totally worth it! Our guide was awesome, and of course it was made even better by Dr Z who is absolutely hilarious and totally inappropriate lol
I still have a stitch from laughing so hard. 😆

Tomorrow we are heading on a boozy brunch tour at Buffalo Trace which make some of my favorite whisky 🥃

Also…. this is by far the coolest hotel room I’ve ever stayed in 😬 We are about to invite some folks over for pizza and a game of pool and heading out to a bar later! 🙃

12/25/2025

⭐️ My Top 10 Glute Exercises for 2026….. and 🎄Merry Christmas everyone!🎄🎁

In no particular order👇

1. Single Leg Press
2. 45 Degree Cable Kick Back
3. Rotisserie Bar Hip Thrust
4. Single Arm Dumbbell Step Up
5. Front Foot Elevated Split Squat
6. Bent Knee Cable Kick Back
7. Machine Standing Single Leg Hip Abduction
8. Machine Seated Hip Abduction
9. Smith Machine Squat
10. Machine Supine Lying Hip Abduction

🤓 What exercises have I missed ?? Drop your favorites below👇 Share this video with your training buddy!

musclegrowth

12/21/2025

Another great session at 🔥

Following along on my latest workout program “Hyper Focus Glutes - Part 2” —available on my Workout App📱👉BiaFit or as a PDF download on my website for only $12.99

🌐Visit www.Bia-body.com
OR
www.GetBiaFit.com

12/18/2025

12/17/2025

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🔗 Link in bio

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12/16/2025

🧠 Mind-Muscle Connection: Does this Focus Affect Hypertrophy?🌟

Today, we’re diving into a fascinating study that explores the impact of “attentional focus” during resistance training.

👉🏼Are you more likely to grow your muscles by concentrating on the mind-muscle connection, or is just moving the weight enough? Let’s break it down!

🔬 Methods:
30 untrained men participated in an 8-week resistance training program focusing on biceps curls & leg extensions.

They were divided into two groups: one using an internal focus (squeezing the muscle) & the other an external focus (moving the weight).

Muscle thickness & strength were measured pre- & post-study.

📈 Results:
Both groups increased muscle size, but the internal focus group saw significantly greater gains in biceps hypertrophy (12.4% vs. 6.9%). However, no significant differences were observed in quadriceps growth or overall strength.

🤔 Discussion:
Internal focus seems to enhance hypertrophy in the biceps, likely due to better muscle activation. But it didn’t apply the same way to the quadriceps, suggesting that the effectiveness of attentional focus may depend on the muscle group.

⚠️Limitations:
🔹This study’s findings are limited to untrained individuals & single-joint movements, so results might differ for experienced lifters or compound exercises.
🔹The bicep muscle growth is quite robust, almost half a centimeter in 8 weeks. The lack of a control group complicates this result interpretation, leaving open the possibility that the observed differences could stem from measurement error rather than the intervention itself.
🔹Self-reported dietary data also creates potential inconsistencies.

💡Key Takeaways:
1. Internal focus enhances biceps growth— think “squeeze your biceps”!
2. Quadriceps may not respond the same way— focusing on just moving weight could suffice.
3. Training status matters— results may differ for seasoned lifters.

⚠️What do you think? Do you use internal focus cues in your workouts? Drop your thoughts in the comments! 💪👇

12/15/2025

📚 New Study Breakdown: Does Nutrition Counseling Actually Help Athletes Gain Muscle?

🎥 Want the full deep dive, limitations, and coaching implications? Head to my YouTube channel for the complete study breakdown and analysis. 🔗Link in Bio

👉🏼We often tell athletes to “just eat more” when the goal is to gain lean mass. But does that actually work — or does structured nutrition counseling make a real difference? A new study put this question to the test in elite athletes over ~10 weeks.

⚠️METHODS
Elite athletes were assigned to one of two groups:
• Nutrition Counseling (NC): individualized, dietitian-led coaching
• Ad Libitum (AL): told to increase intake on their own

Both groups aimed to gain ~0.7% bodyweight per week while continuing sport training + 4 resistance sessions/week. Body composition was measured via DXA, and performance included strength, sprinting, and jumping.

📊RESULTS
• The NC group successfully increased calories; the AL group largely did not
• Bodyweight and fat mass increased more in the NC group
• Lean mass increased in both groups (~2.8% NC vs ~1.9% AL), but total LBM gains were not significantly different
• Leg lean mass increased more in the NC group
• Strength improved similarly in both groups
• Jump performance didn’t change; sprint performance slightly declined in NC

🧐DISCUSSION
Structured nutrition counseling clearly improved energy intake — something many elite athletes struggle with. However, over a short timeframe, greater calorie intake did not translate to dramatically superior lean mass or performance gains. This may reflect the limits of DXA, the short duration, and how slowly muscle actually grows.

TAKEAWAY
👉 Nutrition counseling reliably improves fueling behavior.
👉 Muscle and performance changes may require longer timelines, tighter adherence, or more sensitive measurement tools.
👉 Even elite athletes don’t automatically “eat enough” without guidance.

12/13/2025

Well… that flu latest all of 1 day! Thank goodness for for that! We back in the gym last night!💕

12/12/2025

🎄My Christmas Holidays sales are back folks!

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12/11/2025

🧐Today I’m digging into a brand new 2025 study published by friends & colleagues , , and adamjonescpt which looked at a hot topic in hypertrophy research👇🏽

🧐Is training harder in the stretched position actually better for muscle growth & strength than making the rep more challenging in the shortened or “squeeze” position?
( 🎥 Full Video breakdown in YT channel )

👉🏼You’ve probably heard claims from various phd influencers like “lengthened training is superior” or “stretch bias equals more growth.”

📊A lot of earlier research seemed to support this notion — but those studies also manipulated more than one variable such as the exercise selection, ROM, joint angles, and resistance curves, making it hard to know what actually caused the difference in muscle growth.

🔬This new study controlled all of that. Participants trained both limbs with the same exercises, same ROM, same volume, same effort, and same tempo.

The only difference? One side had peak torque in the lengthened position, and the other side had peak torque in the shortened position.

Participants trained 4 exercises — reverse flyes, chest flyes, lateral raises, and hip extensions — twice per week for 10 weeks, taking every set to failure. Muscle growth was measured using MRI, which is the gold standard for assessing hypertrophy.

📈 So what did they find?
Both conditions grew equally across every muscle group! And the strength gains? Also identical. There was no advantage to biasing peak torque toward the stretched or shortened positions — at least in this group of untrained lifters when everything else was matched.

🔑 So what does this mean for you?
When the exercise, ROM, effort, and volume are held constant, simply shifting where the peak tension occurs doesn’t seem to change hypertrophy much.

So this leaves the question - What does matter?
Training hard, using enough volume, and moving through a full range of motion. And for most people, choosing exercises that feel stable and comfortable is likely far more important than chasing a specific torque curve.

12/11/2025

Welp… that’s the last time I’ll be working out for a few days 🥹 Apparently today was my turn getting the flu … darn it 🤧

Arguably, I suppose it is still better than being sick on Christmas Day🎄I see this starting to become a trend… I managed to get covid on Christmas Day back in 2021 and my only sickness last year was new years 😮‍💨

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