Articles
Writing your own Program Part 2
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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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
Squats vs. Hip Thrusts
The bodybuilding community has rallied around the squat and hip thrust for glute development, but which exercise is better? New research may have the answer.
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
Accommodating Resistance
Are bands and chains just a cool-looking gimmick, or are they actually effective in improving strength gains? Let’s see what the science says and how to use this info.
Articles
Meal Frequency
Many in the fitness community believe that increasing meal frequency can boost metabolic rate and improve body composition. What does the science say?
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.
CUSTOM PROGRAMS
Quick tips
Cardio Interference
This is one of many studies that confirmed the popular hypothesis that too much cardio can interfere with gains in muscle strength and size.
Burnout Sets and Growth
This study found that adding burnouts at the end of every workout in the last 4-weeks of a training protocol increased gains in size and strength more so than other training protocols.
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?
Bench Tips
Accessory exercises can be important for improving strength in the bench press. This study found that dumbbell bench and dumbbell flyes induced similar amounts of pectoral activation when compared to barbell bench.
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.
Sleep Deprivation and Gains
Professionals often harp on the importance of nutrition and training when trying to build muscle. However, sleep is just as important.
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Videos
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.
What can we Learn from CrossFit?
What can we learn from crossfit? Bodybuilding and crossfit seem to have very little in common on the surface. Let’s find some common ground.
The Science of Classic Bodybuilding – Constant Tension Practical Application
This week, we’ll take last week’s topic of constant tension and show you some practical applications to this very powerful tool that can build a great physique without the stress on the joints that traditional heavy weight training has.
3 Reasons Why Your Lats Aren’t Growing
Dr. Wilson will discuss the top 3 reasons your lats aren’t growing and some hacks to help you reach that wide wingspan.
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!
Optimal Reps For Growth: How Many Reps Should You Be Doing?
In this video we will discuss the optimal reps for growth and how to create the right environment for optimal muscle gains.
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.