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?
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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
Deloads
Most strength training experts recommend taking the occasional deload, however, the exact method of deloading is rather murky. What should we know about deloads?
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
Calf Training 101
The calves consistently seem to be the most stubborn muscle group when it comes to muscle growth. What’s the best way to go about training the calves?
Articles
Post-Workout Nutrition
Optimizing post-workout nutrition can greatly benefit recovery from exercise. What and when should you eat after your workout to maximize gains?
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?
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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.
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?
Drop Sets
Drop sets are an intensification technique used by many bodybuilders to train past normal muscle failure. This study found that adding a drop set resulted in more growth than normal training!
Whey vs Soy Protein
This study found that whey protein caused a greater increase in muscle protein synthesis than soy protein, especially after exercise. However, soy is still a
The Anabolic Window
We now know that the anabolic window is a little wider than initially though. However, does training experience influence how wide this window is?
Whey vs Meat Protein
Our lab examined the effects of supplementing with whey or meat-based proteins over an 8-week training protocol. Whey and beef protein produced similar gains in
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Videos
The Muscle PhD Academy Live #020: What’s The Optimal Way to Fast?
In this episode of the Muscle PhD Live Academy we will discuss what is the optimal way to implement intermittent fasting
Ketogenic Diet and Thyroid Hormone
https://youtu.be/meqbdCTJqao Not many topics cause more division in the fitness industry than a ketogenic diet. Despite this back-and-forth, a lot of athletes LOVE it! Whether it
TRAINING HACKS – Want To Build A Better Chest? Try This Hack!
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 Dumbbell Pullovers.
Using Caffeine Pre-Workout
We’ll dig into the science around taking caffeine pre-workout, including optimal dosage and how to maximize its effects.
The Muscle PhD Academy Live #019: Meal Frequency
In this episode of the Muscle PhD Live, we will discuss Meal frequency. Do you really have to eat every 2-3 hours to obtain results?
How Do You Make Your Calves Grow?
How do you make your calves grow? Some say that either we were born with great calves, or we’re cursed with chicken legs.
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