Articles
Genetics and Elite Athletes
There are many biological traits that separate the elite athlete and/or bodybuilder from the average Joe. What are these traits? Can you train them?
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certified trainer
The most comprehensive bodybuilding and exercise science course that’s designed to equip you with the knowledge and skills to become a versatile coach, capable of training individuals from all backgrounds and enabling you to establish a thriving business of your own.
Articles
Articles
Hamstrings in the Squat
Research continues to uncover minimal hamstrings involvement in the squat, but the fitness community often claims otherwise. What’s the deal here?
Articles
Hamstrings and Squat Strength
Several studies have found that the hamstrings are not overly activated during squats. Does this paint a full picture of hamstrings involvement in the squat?
Articles
Muscle Memory
Muscle memory is an often misused phrase when considering various skills and exercise training. Let’s dig into what muscle memory truly is.
Articles
Pain Killers and Gains
Many lifters take NSAIDs or pain killers to alleviate muscle soreness following intense training. Is this the best practice for promoting recovery and gains?
Articles
Writing your own Program Part 4
Writing a solid training program is one of the most nuanced tasks in the fitness field. How can you go about creating your own program? We’ll get into the nitty gritty in this series.
CUSTOM PROGRAMS
Quick tips
Cardio on Lifting Days or Different Days?
Bodybuilders have long known that performing cardio and lifting on the same day might not be best for gains. Why is this the case?
Muscle Damage
Many believe in the mantra, “no pain, no gain,” but does that really apply to resistance training? Current literature shows that muscle damage is not necessary for hypertrophy.
Deloads
Sometimes the best thing you can do to promote growth is to take some time off from the gym. This study found that trained athletes experienced significant muscle growth during a deload.
Flat Bench vs. Incline Bench
This study confirmed the classic theory that the upper chest is more active during incline bench press exercises. Chest muscle activation was also influenced by grip width.
High Protein Diets
High protein consumption of 28.g/kg as opposed to lower intake can lead to increased gains in lean muscle mass
Modalities and Blood Flow
Modalities are tools used to improve recovery from training or injuries. Any modality that increases blood flow to previously trained muscles can promote recovery.
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Videos
TRAINING HACKS – Still Uncomfortable Doing Front Squats? Try This!!!
This week we are going to start with this tip. As I mentioned in the previous video, I have some shoulder mobility issues and wrist pain when setting up for the front squat. This week’s hack is a bit more advanced than last week, as it requires this amazing piece of equipment. If you are lucky enough to have one of these in your gym, give this a try and let us know how it has helped you
Top 3 Ways to Spike Your Metabolism
Dr. Jacob Wilson digs into the research to discover the top three ways to spike your metabolism using food.
The Muscle PhD Academy Live #006: Will The Ketogenic Diet Ruin Your Metabolism?
In this episode of the Muscle PhD Live Academy we will discuss the ketogenic diet and it’s effects on your metabolism
Can Sex Decrease My Gains?
Athletes have often been told to abstain from sexual activity with the belief that sex can impair performance. Is this true?
TRAINING HACKS – Shoulder Pain With Side Laterals? Try This!
ASPI Director of Strength and Conditioning, Charlie Ottinger as he gives you tips and hacks to improve your workouts or add new weapons to your gym arsenal. This week we are going to start with the best way to avoid pain and improve side laterals.
Does flexible dieting belong in bodybuilding?
Flexible Dieting. Do you have to eat “clean” on a diet, or can you add in junk food as long as it meets your calorie goals?
MACRO CALCULATOR
Our sophisticated macro calculator utilizes numerous body metrics and lifestyle habits to provide you with a full-calorie and macro breakdown to help you achieve your dream physique.