Base Protocols

Evidence-Backed Biohacking & Fitness Protocols

Creatine - Evidence-Backed Gym Protocol
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Creatine

Boost your physical strength and IQ by optimizing your body's explosive energy source.

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Take 5 grams daily for two weeks, then switch to 2 grams daily for long-term maintenance.

Benefits
  • ✓Boosts IQ by ~2 points and short-term memory
  • ✓Increases maximal lifting strength by 8-14%
  • ✓Adds 1-2kg of lean muscle mass
Sources & Full Tile
Plyometrics - Evidence-Backed Gym Protocol
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Plyometrics

Re-architect muscle structure for explosive power and long-term injury resistance.

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Perform rapid eccentric drops (e.g., Depth Jumps) immediately followed by explosive contractions.

Benefits
  • ✓Neural Access: Recruits high-threshold motor units dormant in standard lifts.
  • ✓Structural Growth: Rapidly increases fascicle length (Sarcomerogenesis).
  • ✓Injury Reduction: Cuts hamstring injury risk by ~65% (via fascicle lengthening).
Sources & Full Tile
Eccentric Overload - Evidence-Backed Gym Protocol
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Eccentric Overload

During the lowering phase, slow down and maximize tension for muscle growth

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Lower the weight slowly (3-4 seconds) for every rep to maximize time under tension.

Benefits
  • ✓Rapid Hypertrophy: Accelerates muscle size gains
  • ✓Structural Length: Increases muscle fascicle length, improving the "gear ratio" of the muscle
  • ✓Fiber activation: Recruits high treshold fibers. Higher eccentric strength
Sources & Full Tile
Cool Workouts - Evidence-Backed Gym Protocol
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Cool Workouts

Keep the body cool to prevent skin from "stealing" blood flow from muscles.

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Train in <20°C environments and utilize active cooling (palms, forehead, and cold water ingestion).

Benefits
  • ✓Power Preservation: Prevents the ~50W drop in power output seen in hot conditions
  • ✓Performance Boost: Mid-workout cooling (AC/fanning) can improve output by ~8-12%
  • ✓Cardiac Efficiency: Maintains Stroke Volume (blood per beat), preventing heart rate spikes.
Sources & Full Tile
Time Between Sets - Evidence-Backed Gym Protocol
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Time Between Sets

Triple your strength gains by waiting for full ATP replenishment (3 mins).

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Rest 3 minutes for heavy compound lifts (Squat/Bench) and 2 minutes for isolation moves (Bicep).

Benefits
  • ✓Strength Gains: ~3x greater increase in 1RM Bench Press (12.7% vs 4.1%).
  • ✓Hypertrophy: Significantly greater muscle thickness
  • ✓High Intensity: Allow you to push harder, and thus recruit high-treshold fibers.
Sources & Full Tile
High Intensity Interval Training - Evidence-Backed Gym Protocol
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High Intensity Interval Training

Spike your heart rate to trigger mitochondrial growth, brain health benefits, and a metabolic afterburn.

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Perform 30–60s all-out sprints until HR >90%, then active rest until heart rate drops to 120bpm

Benefits
  • ✓Hormonal Response: Increase Growth Hormone (GH) and Free Testosterone levels.
  • ✓VO2 Max Efficiency: Delivers superior improvements in VO2 Max (~12% gain) vs steady state cardio
  • ✓Neuroplasticity: Increases BDNF, protecting against cognitive decline and enhancing learning speed.
Sources & Full Tile
VO2 Max - Evidence-Backed Gym Protocol
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VO2 Max

High intensity wins. Stay at 90-100% Max Heart rate. BEST lifespan predictor.

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1x/week, do 4 mins run/swim at (95% HR) with 4 mins rest. Favour Intensity over duration.

Benefits
  • ✓Lifespan: High VO2 max correlates with massive protection against all type mortality
  • ✓Highest ROI: The 4x4 HIIT protocol takes ~28 minutes but yields 4x the result ofslow cardio
  • ✓Horsepower: Be it Football, Swimming, Basquet. You'll have more air.
Sources & Full Tile
Max Strength - Evidence-Backed Gym Protocol
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Max Strength

Lift heavy (>90% 1RM), explode up, rest 3+ mins, 3x per week.

⚡

Lift >90% 1RM for 1-3 reps. Max intended concentric speed. Rest 3-5 mins.

Benefits
  • ✓Speed: Rapid concentric intent maximizes fast-twitch fiber recruitment
  • ✓Frequency: 3x weekly frequency rapidly hardwires the lifting technique into the CNS.
  • ✓Coordination: Strength training increases neuro-muscle coordination
Sources & Full Tile
Exercise Order - Evidence-Backed Gym Protocol
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Exercise Order

Prioritize heavy, low-rep compound movements first to maximize strength adaptations before CNS fatigue sets in.

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Sequence your session: Heavy Compounds → High Reps → Isolation → Cardio.

Benefits
  • ✓Prioritizing an exercise guarantees maximum energy and neurological drive
  • ✓Fresh CNS: Doing heavy compounds first prevents central fatigue from sabotaging your heaviest loads.
  • ✓Easier: Lifting heavy while fresh feels easier, improving workout adherence.
Sources & Full Tile
Calorie Burn Exercises - Evidence-Backed Gym Protocol
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Calorie Burn Exercises

Use high-intensity, full-body, High Heart rate activities to maximize active burn.

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Prioritize Rowing Swimming or Running at high-intensity heart rates for caloric ROI.

Benefits
  • ✓Rowing: Builds upper-body width while burning fat. Zero joint impact.
  • ✓Swimming: The ultimate joint-preservation cardio; acts as active recovery for lifting.
  • ✓Running: Zero equipment barrier to entry; highly effective for bone density.
Sources & Full Tile
Calisthenics - Evidence-Backed Gym Protocol
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Calisthenics

Matches gym growth. Low friction. Builds lean relative strength, core, neuro & cool outdoor skills.

⚡

Buy a pull-up bar. Do push-ups and pull-ups, levers, pistol squats. Train outside. Equal gains.

Benefits
  • ✓Zero gym friction; maximizes adherence.
  • ✓Matches barbell chest/triceps growth exactly.
  • ✓Penalizes fat mass, favoring lean body composition.
Sources & Full Tile
Max Speed - Evidence-Backed Gym Protocol
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💪Gym

Max Speed

Athletic speed happens in 0.1 seconds. Build stiff tendons. Lift heavy first. Do fast plyometrics second.

⚡

Train RFD. Do max strength lifts first. Plyometrics @ 30% 1RM second. Move fast. Rest 3+ mins.

Benefits
  • ✓Bridges the gap between absolute strength and functional speed.
  • ✓Best proven way to increase explosiveness and perfomance in intensity sprots
  • ✓Drastically decreases sprint ground contact time.
Sources & Full Tile