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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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
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?
Articles
Hypertrophy vs. Hyperplasia
We know that muscles grow through a process called hypertrophy. However, another potential process, called hyperplasia, may exist. What’s the difference?
Articles
The Mind-Muscle Connection
The Mind-Muscle Connection is a hot topic in the bodybuilding community with many coaches swearing by its efficacy. Is it really the best way to grow?
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
Pain Killers and Gains
Many lifters take NSAIDs or pain killers to alleviate muscle soreness following intense training. Is this the best practice for promoting recovery and gains?
CUSTOM PROGRAMS
Quick tips
Improving Floor Weakness in the Deadlift
Some lifters experience difficulty pulling from the floor during the deadlift. Mobility work may be necessary for beginners, but advanced lifters need specific training to overcome this.
Sleep Deprivation and Fat Loss
If you’re trying to lose fat, focusing on diet and exercise are incredibly important. However, you can’t neglect the importance of sleep. This study found the mild sleep deprivation significantly reduced fat loss during a diet.
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.
Is Training Frequency Muscle Group-Specific?
How often should you workout? Does this depend on what muscle groups you’re training? This study found that muscles in the lower body typically recovered more quickly than upper body muscles.
Mechanical Tension
The most current literature behind muscle growth supports the theory that mechanical tension is the main driver of muscle growth. What is mechanical tension and how can you optimize it?
Satellite Cells and Elite Bodybuilders
Many people understand that elite bodybuilders have been blessed by the genetic lottery. What factors help them grow so well?
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Videos
The Muscle PhD Academy Live #002: Body Composition
In this episode of the Muscle PhD Academy Live, we’ll be discussing body composition and ways to improve it.
The Muscle PhD Academy Live #007: Chest Training
In this episode of the Muscle PhD Live, I will be going over the anatomy of the chest and ways to optimize chest training for maximum gains
Using Caffeine Pre-Workout
We’ll dig into the science around taking caffeine pre-workout, including optimal dosage and how to maximize its effects.
Can You Gain Muscle on a Calorie Deficit?
Can you gain muscle on a calorie deficit? Here’s a controversial topic that people often ask us here at The Muscle PhD.
The Muscle PhD Academy Live #051: Calves Training
In this episode of the Muscle PhD Live Academy we will discussing calf training. If you can’t seem to grow this stubborn muscle this is for you
The Muscle PhD Academy Live #034: Can You Grow New Muscle Fibers? (Hyperplasia)
In this episode of the Muscle PhD Live, we will go over Hyperplasia, or the act of growing new muscle fibers. Is it possible?
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.