
Sleep and Bodybuilding
Sleep can be a hot topic for many as it’s nearly impossible to get proper sleep in today’s world. How can missing out on sleep affect muscle growth?
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.
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.

Sleep can be a hot topic for many as it’s nearly impossible to get proper sleep in today’s world. How can missing out on sleep affect muscle growth?

Periodization is a common buzzword in the fitness industry but the word itself is often misunderstood and the theories are misused. How does it work in bodybuilding?

Many bodybuilders perform fasted cardio or fasted training in an attempt to burn more fat as fuel. Is this the best practice for getting shredded?

The debate about knee safety during the squat has raged over the past few decades. Let’s dig into what the science says about squats and knee health.

Many often advocate for using a full range of motion when lifting weights. How important is this? Does science agree with this advice, or is there more to it?

Many teachers lecture on the various biomechanical properties of muscle but rarely mention how these properties can affect growth. Let’s check it out.

Proper nutrition is the most important component of a well-rounded recovery plan. Water, electrolytes, carbohydrate, and protein all need to be optimized post-training to maximize recovery.

Sleep is incredibly important for workout recovery, and one of the reasons why may be the increase in anabolic hormones during sleep. This study found that the better the sleep, the greater the anabolic hormone concentration.

A common thought is that performing lat pulldowns behind your head can increase lat activation, but this study found no difference between pulling in front or behind the head.

This study found that subjects were able to make similar gains in muscle size when using light loads vs heavy loads. The caveat is that sets must be taken close to failure for this effect to occur.

DHEA has often been proposed as a natural testosterone booster but virtually no research backs this claim. DHEA has no effect on testosterone or exercise performance.

Melatonin is a popular supplement many use for improving sleep quality. While sleep quality isn’t always affected by melatonin use, melatonin does reduce the amount of time it takes to fall asleep.
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This week we will be talking about whether muscle growth is linear, why muscle growth is so slow, and how you speed up the process?

Metabolic Flexibility. Can you undergo just about any diet and maintain body composition? Or do you struggle with certain macronutrients?

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.

In today’s video, we will discuss HIIT vs Sprint Intervals. Which is better for fat loss?
People often use the excuse that they don’t have enough to do cardio. These two versions of cardio will get you burning fat and building muscle without taking too much time to complete.
See which version works better for you and add it to your training protocol!

Dr. Jacob Wilson will discuss the top 3 research-based ketogenic diet hacks to keep you getting the pumps you want on keto.

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 Dumbbell Pullovers.
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.