Articles
Training Frequency
Many people think training frequency is a closed case in the research, but we actually know very little about the optimum frequency for each muscle group. Let’s get into more detail.
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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.
Become a
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
BCAAs: Pump or Dump?
BCAAs have come under fire in recent years with many questioning their usefulness. What factors need to be considered to make these claims?
Articles
Gender Differences in Training
How different are men and women when considering exercise performance and training adaptations? Let’s dive into what the science says about this topic.
Articles
Muscle Science: A History
Over the years, science has developed a greater understanding of muscle contractions and function. However, some key aspects have always perplexed scientists until recently.
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
The Training Partner Rule Book
Just about everyone has had a bad training partner in the past. How do you know that you’re not the bad training partner in everyone else’s past? Let’s discuss.
CUSTOM PROGRAMS
Quick tips
Post-Workout Carbs
Eating carbohydrates after your workout can boost recovery through replenishing glycogen more quickly. For bodybuilders training more than once a day, this can be incredibly important.
GABA
Many bodybuilders use GABA to improve their sleep quality. While this may not always be an effective use, GABA has been shown to increase growth hormone production overnight.
Protein and Sleep
Good news for most bodybuilders, this study found that consuming a diet high in protein improved sleep quality. Sleep is incredibly important for gains so bodybuilders looking to maximize sleep should ensure proper protein intake.
Sleep and Fat Loss
This study found that subjects who slept 8.5-hours per night lost more weight as fat compared to subjects who slept 5.5-hours per night when both groups consumed the same diet.
Leg Press Foot Positions
A common gym thought is that changing your foot placement on a leg press can influence muscle activation. This study confirmed that theory by finding different activation patterns in different positions.
HIIT and Concurrent Training
Cardiovascular exercise can have an interference effect on strength and size gains. This study found that HIIT cardio did not interfere with strength or size gains.
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Videos
TRAINING HACKS – Better Dumbbell Rows? 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 Drag Row.
The Muscle PhD Academy Live #005: Hydrolyzed Whey & Protein Intake
In this episode of the Muscle PhD Academy Live we will discuss protein intake, specifically hydrolyzed whey protein
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
The Muscle PhD Academy Live #051: Calves Training
In this episode of the Muscle PhD Live Academy we will discussing calf training. If you can’t seem to grow this stubborn muscle this is for you
Top 3 Ways to Increase Thick Dense Muscle
Dr. Jacob Wilson will discuss the top 3 research-based ways for bodybuilders to increase thick, dense muscle.
When Do I Use Intensification Methods?
When should you use intensification methods? When in your set or in your program should you include these techniques to maximize your gains?
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.