Articles
Stretching and Performance
Static stretching is one of the most popular ways to warmup before exercise. Let’s dig in and see if this is a good practice and if it’s the best method for improving flexibility.
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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.
Articles
Articles
The 3% Rule
Training Intensity can be a confusing topic for many lifters. What is it and how do you plan it? The 3% Rule offers plenty of guidance for these questions.
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?
Articles
Nutrient Timing
Protein and carbohydrate timing can be unique strategies for boosting growth – or can they? Let’s dive in and see how important nutrient timing is for gains.
Articles
Writing your own Program Part 1
Writing a solid training program is one of the most nuanced tasks in the fitness field. How can you go about creating your own program? We’ll get into the nitty gritty in this series.
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?
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Quick tips
Resistance Training vs Static Stretching
Most people employ static stretching in an effort to improve flexibility. However, this study found similar improvements in flexibility from resistance training compared to stretching.
Optimal Training Frequency
Is there such a thing as an optimal training frequency? Many factors are involved, but this study found that training each muscle group more than once per week is optimal for gains.
Rest-Pause Sets
Rest-pause sets can induce high amounts of fatigue very quickly. This can increase muscle activation and metabolic stress, both of which are important for gains.
Mind-Muscle Connection and Muscle Activation
This study found that concentrating on specific muscle groups using the, “mind-muscle connection” can increase muscle activation during resistance training.
Muscle Activation During Normal Lifts
Studies show that muscle activation during a normal lift reduces throughout the positive portion of the lift. This is due to a few different factors but represents an area of a lift that requires more training.
Lifting Tempo
Many trainers and coaches advocate for tempo training but this review found that lifting tempo has no effect on muscle growth or strength. In fact, slow tempos may actually impair gains.
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Videos
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.
The Muscle PhD Academy Live #028: Dieting Strategies
In this episode of the Muscle PhD Live, we’re going to talk about different diet strategies to help you reach your goals faster
Using Caffeine Pre-Workout
We’ll dig into the science around taking caffeine pre-workout, including optimal dosage and how to maximize its effects.
Increasing Calorie Burn with Post Workout Carbs
Is it possible to increase calorie burn with post-workout carbs? We’ll look at what the science says about timing your carbs.
The Muscle PhD Academy Live #002: Body Composition
In this episode of the Muscle PhD Academy Live, we’ll be discussing body composition and ways to improve it.
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.
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.