Articles
Calories and Energy Balance
Are all calories equal? Is calories in vs calories out the most important component of a diet for weight loss? Let’s see what the science says about these hot-button issues.
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.
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
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
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.
Articles
Writing your own Program Part 2
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?
Articles
Protein Intake and Bodybuilders
Most current scientific reviews state that the optimal protein intake for maximizing muscle gain is well below what many bodybuilders consume. Is this true?
CUSTOM PROGRAMS
Quick tips
Sodium
Sodium is the most important mineral for the training athlete or bodybuilder. Significant amounts of sodium are lost through sweat which means that sodium intake needs to be monitored to offset this loss.
Calorie Cycling
One of the issues with consuming a calorie-restricted diet is that it can cause your metabolism to slow down. This study found that calorie cycling negated this effect.
High Load vs Low Load Training
This study found that subjects were able to make similar gains in muscle size when using light loads vs heavy loads. The caveat is that sets must be taken close to failure for this effect to occur.
Forced Reps
Forced reps is a unique intensification method in which you need a partner to help you squeeze out those last few reps. This study found that forced reps resulted in a greater growth hormone response than normal reps.
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?
High Protein Diets
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.
the gains you deserve
Take a short quiz to create a program that’s tailored to your goals and needs. No more going to the gym day after day just to get zero results. Crush through plateaus and start getting the gains you deserve with a custom training program.
Takes 4 minutes
Videos
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.
The Muscle PhD Academy Live #004: Metabolic Adaptations
In this episode of The Muscle PhD Academy Live, we will talk about suicide diets and metabolic adaptation
How Bad do you Want it?
What are the main traits that separates the pros from the Joes? Motivation and effort. How can you quantify these traits?
The Truth About Reverse Dieting
In this video we will discuss the truth about reverse dieting and how to properly get back to maintenance calories after a cut
Should I Train My Neck?
Should I train my neck? We will give you some tips on how to train your neck and get the bull neck you want.
Why You Should Fast At Least 12 Hours
Dr. Wilson will discuss why you should fast for at least 12 hours to improve your health and physical recovery.
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.