Articles
Training Muscle Fiber Types
Researchers and bodybuilders alike have pondered over the years if it’s possible to isolate muscle fiber types with specific training strategies. Is this possible?
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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
Quantifying Mechanical Tension
Mechanical tension has quickly become the main accepted stimulus for muscle growth. What is mechanical tension? Can we measure it? Why would this be important for growth?
Articles
Carb Cycling
Carb cycling is a popular stategy employed by athletes and bodybuilders in an attempt to improve exercise adaptations and body composition. Does it work?
Articles
Hamstrings in the Squat
Research continues to uncover minimal hamstrings involvement in the squat, but the fitness community often claims otherwise. What’s the deal here?
Articles
Writing your own Program Part 3
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
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.
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Quick tips
Toe Angle and Calf Raises
Bodybuilders have long altered toe angles in calf raises in order to emphasize either the inner or outer calf. Does this actually work?
Can Cardio Cause Growth?
A recent review stated that endurance exercise can cause growth similar to resistance training but this benefit only occurs in older individuals. Young individuals do not get this effect.
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?
Sleep and White Noise
Improving sleep quality is an important factor in the recovery process for athletes and bodybuilders. This study found that using white noise strategies significantly improved sleep quality.
Lifting Weights vs Stretching
Stretching is the most common method people use to improve range of motion. However, this study found that lifting weights with a full range of motion was just as effective as stretching.
Eccentric vs Concentric Training
Many trainers and coaches emphasize the eccentric portion of lifts but the reality is that, during normal lifts, this portion has no extra benefit compared to the concentric portion.
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Videos
Top 3 Ways to Immediately Improve Your Sleep
Dr. Jacob Wilson will go over the top 3 research-based ways to immediately improve your sleep and increase your gains.
The Muscle PhD Academy Live #021: Satiety Part 1 (Mechanical)
In this episode of the Muscle PhD Live Academy we will discuss mechanical satiety and what are the best ways to feel sated
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.
Metabolic Flexibility
Metabolic Flexibility. Can you undergo just about any diet and maintain body composition? Or do you struggle with certain macronutrients?
Why Is Muscle Growth So Slow?
This week we will be talking about whether muscle growth is linear, why muscle growth is so slow, and how you speed up the process?
Should You Take Melatonin?
In this video Dr. Jacob Wilson will discuss the pros and cons of supplementing with melatonin and whether there’s an advantage to using this product.
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.