Articles
Writing your own Program Part 4
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.
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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
Training at Home
Training at home probably isn’t quite as effective as training at the gym. How can you adjust your program to continue to make progress with little or no equipment?
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
Training Frequency
Many people think training frequency is a closed case in the research, but we actually know very little about the optimum frequency for each muscle group. Let’s get into more detail.
Articles
Beast Mode
Have you ever gone “beast mode” in the gym? Let’s think about that for a second – how beastly are you? Let’s compare ourselves to the animal kingdom and see how we stack up.
CUSTOM PROGRAMS
Quick tips
Vitamin C
Vitamin C is important for overall health and especially for immune function. However, bodybuilders may want to avoid taking vitamin C around their workout as it can impair growth signals.
Exercise Intensity and Immune Function
Exercise can influence immune system functionality and performance. This review stated that intense exercise can actually impair immune function while moderate exercise can improve it.
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?
Food Before Bed?
Many believe that eating before bed can disrupt sleep and decrease overall sleep quality. However, multiple studies have found that eating before bed can decrease the amount of time it takes to fall asleep.
MCT Oil vs LCT Oil
Using MCT oils in your diet may help your fat loss progress more so than traditional cooking oils. This study found that individuals eating foods cooked with MCT oils lost more fat than others.
Intraworkout Protein
Professionals typically recommend consuming protein following training, however, some studies show a benefit to intraworkout protein consumption. What’s the deal?
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Videos
Top 3 Ways to Increase Thick Dense Muscle
Dr. Jacob Wilson will discuss the top 3 research-based ways for bodybuilders to increase thick, dense muscle.
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.
3 Reasons Why Your Delts Aren’t Developed
Dr. Wilson will discuss the top 3 reasons your delts aren’t fully developed and discuss techniques to add size to your shoulders.
Do You Have to Eat Every 2 Hours?
In this video, Dr. Wilson will talk about whether eating frequent meals can maximize muscle growth and help you reach your goals.
Exogenous Ketones
Dr. Wilson will talk about exogenous ketones, including what they are and how to properly use them to maximize their effects.
TRAINING HACKS – Small Calves? No Problem!
Calves are some of the most stubborn muscles to grow for most. If you have done endless calf raises and still see no results, this may be why. You need variety. Try this and see them grow from baby calves into Spanish fighting bulls!
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.