Articles
Training to Failure
We’ve all heard the classic mantra, “No pain, no gain.” Is this really true? Do you really have to train to failure and cripple yourself to make gains?
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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
Biomechanics and Growth
Many teachers lecture on the various biomechanical properties of muscle but rarely mention how these properties can affect growth. Let’s check it out.
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.
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
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
Potholes
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?
CUSTOM PROGRAMS
Quick tips
Vitamin D
Vitamin D is more than likely the most important vitamin for athletes and bodybuilders. Vitamin D may slightly increase testosterone production and can also improve muscle strength.
Mind-Muscle Connection for Activation
The mind-muscle connection is a popular training tool used by many bodybuilders. This study found that trained individuals were able to increase activation in specific muscles when told to focus on them during a lift.
Protein and Sleep
This study found that consuming a high protein diet lead to fewer waking episodes during a night’s sleep. This can be a helpful tool to improve sleep!
Wide Grip vs Close Grip Bench
This study confirmed a classic gym theory that a wide-grip bench press will target the chest more while a close-grip bench press emphasizes the triceps more.
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.
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.
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Videos
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.
The Muscle PhD Academy Live #064: Intermittent Fasting
In this episode of the Muscle PhD Live Academy we will discuss intermittent fasting and we’ll be answering community questions
How Do You Read a Nutrition Label?
To be confident in what you’re putting in your body, it’s important to know how to read a nutrition label. We’ll break it down.
The Muscle PhD Academy Live #010: Metabolic Effects of Cardio
In this episode of the Muscle PhD Live Academy we will discuss the metabolic effects of cardio and how they can benefit fat burning
The Truth About Human Growth Hormone
The truth about Human Growth Hormone. We will discuss what it is and it’s uses and downsides in bodybuilding.
What Are Pre-Activation Warmups?
What does Dr. Jacob Wilson think about pre-activation warmups for injury prevention and to get greater activation?
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.