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VMC
Strength Training & Muscle Building
Targeted muscle building is more than just aesthetics. It protects against injuries, stabilizes metabolism, and promotes hormonal balance. In this category, you'll learn how to build muscle effectively and sustainably with scientifically sound training methods, optimal recovery, and targeted nutrition. From training plans and supplements to mTOR activation – here you'll find all the building blocks for strong, efficient, and healthy muscle growth.
(NEWS) Strength training improves gait and mobility in old age: Meta-analysis shows benefits
Meta-analysis of 92 studies suggests that progressive resistance training can improve muscle strength, timed-up-and-go performance and practical mobility in older adults.
Norman
May 126 min read
(NEWS) Strength training & brain age: RCT shows how weight training can lower biological brain age
An RCT with 309 older adults shows: moderate and heavy resistance training can measurably reduce biological brain age by up to 2.3 years.
Aferdita
Mar 205 min read
(NEWS) Wall Sit & Blood Pressure: Meta-analysis shows superiority over endurance training
Isometric exercises like wall sits lower blood pressure by 8.24/4.00 mmHg on average – more than endurance or strength training, JAMA meta-analysis shows.
Aferdita
Mar 125 min read
(NEWS) Collagen vs. Whey: Meta-analysis shows collagen's superiority for muscle building
78 studies, 4,755 participants – Collagen outperforms whey protein: +41% strength gain, +94% fat-free mass. Meta-analysis reveals.
Aferdita
Mar 104 min read
Understanding muscle soreness: Why it occurs, what biochemical processes are behind it, and how you can treat it effectively.
Discover why DOMS occurs, the biochemical processes involved, and how omega-3, curcumin & co. accelerate muscle recovery scientifically.
Aferdita
Mar 79 min read
(NEWS) Grip strength & chair stand test in women: Cohort study shows effect on mortality – What the research says
5,472 women, 8.4-year follow-up – Grip strength ≥24 kg: 33% lower mortality risk. Chair-stand <11s: 31% reduction. What the JAMA study shows.
Norman
Mar 56 min read
(NEWS) Protein timing & muscle building: Meta-analysis shows optimal distribution for MPS
38 studies, 2,800 participants: 4 meals with 0.4g/kg protein optimize MPS by 31% vs. uneven distribution. Leucine threshold 2.5g. Maximize muscle growth.
Norman
Feb 162 min read
(NEWS) Protein distribution against muscle breakdown: Meta-analysis shows optimal timing
38 studies, 2,400 participants: 25-30g protein per meal (3x daily) reduces muscle loss by 40%. Timing more important than total amount.
Aferdita
Feb 34 min read
Sport & Orgasm – How Your Hormones Control Performance, Desire and Recovery
Imagine you've just finished an intense workout – your muscles are burning, sweat is dripping from your forehead, and you feel simultaneously exhausted and euphoric. A few hours later, you experience a passionate moment of intimacy with your partner. What you might not know is this: these two seemingly different experiences trigger remarkably similar biochemical cascades in your body. Both during exercise and orgasm, the same neurotransmitters are released, similar hormone co
Norman
Aug 8, 202520 min read
Inhibit myostatin – this is how you specifically promote muscle growth
Despite intense training and a balanced diet, do you feel like your muscle growth is reaching an invisible limit? A small but powerful...
Norman
Jul 17, 20254 min read
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