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 readingGut Health Hacks for Longevity in Your 40s: Research and Reality
Your gut might just be the key to a longer, healthier life—especially after 40. Tech mogul Bryan Johnson swears by his fiber-heavy Blueprint Protocol (highlighted in a 2024 Plant Chompers interview), and science backs him up: a 2023 Gut Microbes study found 30g of fiber daily reshapes your microbiome and slashes mortality risk by 8% for those in their 40s to 60s. But fiber’s just the start. Let’s unpack the best gut health hacks—probiotics, prebiotics,
Continue readingAnti-Aging Supplements That Actually Work After 40: Science-Backed Picks
Turning 40 often comes with a wake-up call: wrinkles deepen, energy dips, and joints creak. Supplements promising to “turn back the clock” flood the market, but most are hype—or worse, a waste of money. Beyond biohacker Bryan Johnson’s 54-pill stack, which ones actually work for anti-aging after 40? We’ve sifted through the research, from a 2022 Frontiers in Aging study on NMN to omega-3s in Arthritis Research (2022), to spotlight the winners—and call out the
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