
The Lunchbox
Sometimes you get in a training or motivation rut and need a quick pick-me-up to get you going again. This is that pick-me-up. Watch the tagged video for best results.
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.

Sometimes you get in a training or motivation rut and need a quick pick-me-up to get you going again. This is that pick-me-up. Watch the tagged video for best results.

Research continues to uncover minimal hamstrings involvement in the squat, but the fitness community often claims otherwise. What’s the deal here?

There comes a time in every veteran bodybuilder’s career where they have too many nagging injuries to count. How can we relate this to driving on subpar roads?

Time Under Tension has become a massive catchphrase in the fitness community. Is it really the most important variable for maximizing growth?

A current argument in the field exists as to whether or not the deadlift is a good back exercise. Do we have scientific evidence to support either side of this qualm?

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?

Many people think that isolation exercises increase muscle activation compared to compound movements but this study found that not to be the case.

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.

One way to improve your squat performance is by using a weightlifting belt. A good belt can help increase power production and won’t lower core activation like many people think.

The current recommended protein intake for athletes more than likely isn’t enough protein for the bodybuilder trying to maximize muscle growth. Some studies are showing greater gains with higher protein intakes.

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.

This study confirmed the classic theory that wide stance squats will target the outer quad and glutes more while narrow stance squats emphasize the inner quads more.
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We’ll dig into the science around taking caffeine pre-workout, including optimal dosage and how to maximize its effects.


In this episode of the Muscle PhD Academy Live we will discuss protein intake, specifically hydrolyzed whey protein

In this episode of the Muscle PhD Live Academy we will discuss muscle fibers, their types, and how to target them

We will go over the effects of whey protein vs. whole food on protein synthesis, and how they help you become more anabolic.

Can you gain muscle on a ketogenic diet? Will cutting your carbs hurt your bodybuilding goals? Let’s discuss how to optimize keto for gains.
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.