Want the strength of a powerlifter and the size of a bodybuilder? PHAT—Power Hypertrophy Adaptive Training—by Dr. Layne Norton, a PhD in nutritional sciences and pro bodybuilder, promises both. This 5-day split blends heavy lifts with high-volume pump work, aiming to max out your gains. But does it really deliver for everyday lifters, especially after 40? Backed by a 2023 Journal of Sports Sciences study, we’ll break down PHAT, its science, and how to make
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German Volume Training: 10×10 for Massive Gains or Massive Burnout?
If you’re chasing serious muscle size, German Volume Training (GVT)—10 sets of 10 reps—sounds like a bodybuilding dream. Born in Germany decades ago and popularized by coach Charles Poliquin, GVT promises to shock your muscles into growth with brutal volume. But does it deliver massive gains, or just leave you burned out? Backed by a 2022 Medicine & Science in Sports & Exercise study, we’ll break down how GVT works, who it’s for, and how
Continue readingRenaissance Periodization: The Science-Backed Way to Pack on Muscle After 40
Building muscle after 40 isn’t easy—your metabolism slows, recovery lags, and life gets in the way. Enter Renaissance Periodization (RP), a science-driven hypertrophy program by Dr. Mike Israetel that’s taking the bodybuilding world by storm. Unlike rigid plans, RP tailors volume and intensity to you, promising serious gains without burnout. But does it really work for midlife lifters? Backed by a 2023 Sports Medicine study and RP’s principles, here’s how it can pack on muscle
Continue readingWendler’s 5/3/1 for Bodybuilding: Can It Build Muscle, Not Just Strength?
When you think bodybuilding, you picture jacked guys pumping out endless sets of curls—not a slow, calculated program like Jim Wendler’s 5/3/1. Known for building raw strength, 5/3/1’s simple cycle of 5 reps, 3 reps, and 1 rep has a cult following among powerlifters. But can it pack on muscle for bodybuilding, not just boost your squat PR? Science says yes—if you tweak it right. Let’s dive into how Wendler’s 5/3/1 works, what research like
Continue readingHeavy Duty Training: Does Mike Mentzer’s High-Intensity Method Still Work in 2025?
In the 1970s, Mike Mentzer flipped bodybuilding on its head with Heavy Duty Training: one set to failure, maximum intensity, minimal volume. This high-intensity, low-frequency approach—rooted in Arthur Jones’ HIT philosophy—helped Mentzer win Mr. Universe and still has diehard fans today. But in 2025, with science favoring volume, does Heavy Duty still build muscle? Backed by a 2021 Journal of Applied Physiology study, we’ll unpack Mentzer’s method, its merits, and how to use it—especially if
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