Articles
Potholes
There comes a time in every veteran bodybuilder’s career where they have too many nagging injuries to count. How can we relate this to driving on subpar roads?
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
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
The Power of Bodybuilding
This is a story about a fellow named Pete. Pete is none of us, and Pete is all of us, so let’s follow his journey into the world of bodybuilding.
Articles
Hydration
While hydration might not be the most exciting topic, its relevance to performance for both athletes and bodybuilders is immense. Why should you hydrate, and how should you do it?
Articles
Micronutrients
Many often tout the importance of proper vitamin and mineral intake in bodybuilders, but how important are micronutrients for gains? Let’s see what the science says.
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
Lifting Belts
Summary Powerlifters and bodybuilders often use lifting belts to prevent injury and improve performance (Finnie et al., 2003). While lower back protection is murky (read
Tongue Position and Strength
There are many tricks one can use to increase strength but, interestingly enough, the position of your tongue in your mouth may play a massive role!
Triceps Exercise Variations
Using multiple exercises is necessary to train virtually every muscle group in the body. This study found that specific exercises were able to target specific heads ot the triceps.
Calories for Cutting
Reducing calorie intake is necessary to drop significant fat during a cut. What’s the best deficit for maintaining muscle mass during a cut?
Myofascial Release and Foam Rolling
Foam rolling is a bit of a buzzword in the fitness world as not many understand what it does or how it works. This study found that foam rolling can improve recovery by increasing plasma nitric oxide.
Muscle Damage and Growth
Muscle damage and soreness has often been associated with muscle growth. However, more current research seems to point towards the contrary.
the gains you deserve
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Videos
Top 3 Ways to Become More Vascular
Dr. Jacob Wilson will go over the top 3 research-based ways that bodybuilders can use to become more vascular.
Can Essential Amino Acids Help You Burn Fat?
Can essential amino acids help you burn fat? We will explain what EAAs are and how to supplement with them.
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.
3 Reasons Why Your Triceps Aren’t Growing
Dr. Wilson will go over the top 3 reasons why your triceps aren’t growing and how to optimize your training to bring new gains.
How Many Calories Do You Need to Add Size?
How many calories do you need to add size? What is the ideal calorie intake for the skinny guy packing muscle, or the aspiring mass monster?
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.