Articles
A “Brief” Guide to Cutting
Bodybuilders often spend the entire winter bulking and building slabs of muscle, but what happens when beach season rolls back around? Let’s discuss.
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.
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
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
Nutrition Inconvenience
Most folks know that just about any diet plan can support your goals. However, that sentiment is based on diet adherence; how can you improve diet adherence?
Articles
Range of Motion and Growth
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?
Articles
Progressive Overload
Just about every bodybuilder knows the importance of progressive overload, but what exactly is progressive overload? How can you plan and achieve it?
Articles
All About Creatine
Creatine is probably the most common supplement for bodybuilders. Even with myriad scientific data, some people remain concerned about creatine and safety.
CUSTOM PROGRAMS
Quick tips
Sleep is Anabolic
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.
Calories for Bulking
Bulking season is a popular time for bodybuilders in which gaining muscle is the main goal. How much do you need to eat when bulking?
Triceps Exercise Variations
Using multiple exercises is necessary to train virtually every muscle group in the body. This study found that specific exercises were able to target specific heads ot the triceps.
Is Frequency Gender-Specific?
Is there a difference in how often men can train vs. women? This study found that men were able to recover from exercise more quickly than women which might mean that frequency is gender-specific.
Stretching and Performance
Many people add static stretching to their warm-up routine, but is this the best idea? Studies show that stretching before your workout can impair both strength and muscle activation.
Movement Variations for Periodization
Periodization is simply planned variation in your training. One way to add this variation is by changing the exercises you use. This has been shown to be more effective for gains in strength which can drive increases in muscle size.
the gains you deserve
Take a short quiz to create a program that’s tailored to your goals and needs. No more going to the gym day after day just to get zero results. Crush through plateaus and start getting the gains you deserve with a custom training program.
Takes 4 minutes
Videos
The Muscle PhD Academy Live #039: Mechanisms of Muscle Growth
Dr. Jacob Wilson will go over the mechanisms of muscle growth and answer your questions in this episode of The Muscle PhD Live
How Do You Target Your Upper and Lower Lats?
How do you target your upper and lower lats respectively? Dr. Wilson explains how arm position and planar motion can impact the lats.
The Muscle PhD Academy Live #020: What’s The Optimal Way to Fast?
In this episode of the Muscle PhD Live Academy we will discuss what is the optimal way to implement intermittent fasting
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
TRAINING HACKS – Want To Build A Better Chest? Try This Hack!
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.
What Is Reverse Pyramiding?
What is reverse pyramiding? How do you implement it into your training? How is it different than traditional pyramiding?
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.