Articles
Body Recomposition
Body recomposition is the holy grail of bodybuilding – losing fat while gaining muscle. Is this actually possible for veteran bodybuilders, or is this just a treat for novices?
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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
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.
Articles
Accommodating Resistance
Are bands and chains just a cool-looking gimmick, or are they actually effective in improving strength gains? Let’s see what the science says and how to use this info.
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
CNS Fatigue
CNS fatigue is kind of a hot topic in the fitness industry. Some will argue its existence whereas others will misuse the term entirely. What does the science say?
Articles
Periodization in Bodybuilding
Periodization is a common buzzword in the fitness industry but the word itself is often misunderstood and the theories are misused. How does it work in bodybuilding?
CUSTOM PROGRAMS
Quick tips
How Often Should You Eat?
Meal frequency doesn’t appear to have a significant effect on body composition, but there is an optimal frequency for optimizing protein synthesis throughout the day.
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?
Lifting Belts
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.
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.
Bench Tip #3
We often think of the bench press as an upper body exercise, but interestingly enough, your leg and core strength can be a limiting factor in max benching.
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
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.
Should I Have Protein Before Bed?
Should I have protein before bed? Dr Wilson will answer this question and explain how and when protein intake before bed will improve your gains.
The Muscle PhD Academy Live #061: Accommodating Resistance
In this episode of the Muscle PhD Live Academy we will discuss accommodating resistance and we’ll be answering community questions
The Science of Classic Bodybuilding – Constant Tension Practical Application
This week, we’ll take last week’s topic of constant tension and show you some practical applications to this very powerful tool that can build a great physique without the stress on the joints that traditional heavy weight training has.
The Muscle PhD Academy Live #018: Glute Training Part 1
In this episode of the Muscle PhD Live Academy we will discuss the most effective glute training methods to help you achieve your glute goals
The Muscle PhD Academy Live #031: Calorie Cycling
In this episode of the Muscle PhD Live we will go over ways to manipulate your calories to maximize fat loss
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.