Articles
Chest Training 101
Growing the pectorals is a goal of many gym goers. What’s the best way to go about developing this oft-sought after muscle group? Let’s see what the science says about the pecs.
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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
Lats in the Bench Press
Many in the fitness and lifting communities have claimed that the lats are important for bench press performance. Is this true, or do we need to dig deeper?
Articles
All About Caffeine
Caffeine is the most commonly-consumed drug in the world. What is caffeine and why is it so popular? Can it help exercise performance? Let’s discuss.
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
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
The Courtroom of Gains
Many have described the gym and its constituents as a courtroom. How accurate is that analogy? Let’s take a look at an interesting case and find out.
CUSTOM PROGRAMS
Quick tips
Bench Tip #1
Studies show that force production and muscle activation decrease during the second half of the press during the bench press. How does this impact max bench performance?
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.
Pre-Exhaustion Training
Many bodybuilders employ pre-exhaustion training in an attempt to increase muscle activation in compound movements. Research doesn’t support this theory, but there are other ways to achieve this effect.
Burnout Sets and Growth
This study found that adding burnouts at the end of every workout in the last 4-weeks of a training protocol increased gains in size and strength more so than other training protocols.
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 Periods
How long should you rest between sets? Is there a golden rule to this training variable, or are rest periods not one-size-fits-all?
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Videos
High Protein Bars
Dr. Wilson discusses what sources of protein and ingredients to look for in high-protein bars, and whether they will help you build muscle.
Top 3 Ways to Avoid the Keto Flu
Dr. Jacob Wilson talks about the top 3 research-based ways to avoid the keto flu and adjust to keto faster.
Why Is Protein Distribution So Important?
Today we will discuss why protein distribution is so important and how you should distribute your protein consumption through the day.
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.
Top 3 Ways to Increase Your Endurance
Dr. Jacob Wilson will give you the top 3 ways to increase your endurance with resistance training using research-based methods.
TRAINING HACKS – Shoulder Pain With Side Laterals? 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 best way to avoid pain and improve side laterals.
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.