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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Wendler’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
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