Articles
A “Brief” Guide to Cutting
Bodybuilders often spend the entire winter bulking and building slabs of muscle, but what happens when beach season rolls back around? Let’s discuss.
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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
[Some] Physics of Bodybuilding
Biomechanics and physics don’t always seem like the most interesting or useful topics for bodybuilders, but what are some ways we can use this knowledge?
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
Body Recomposition
Body recomposition is the holy grail of bodybuilding – losing fat while gaining muscle. Is this actually possible for veteran bodybuilders, or is this just a treat for novices?
Articles
Bodybuilding vs. Powerlifting
While the end-game differences between bodybuilding and powerlifting are well-known, how does this affect training and nutrition for each sport?
Articles
Writing your own Program Part 1
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.
CUSTOM PROGRAMS
Quick tips
Alcohol Consumption
Most people generally understand that alcohol isn’t great for gains. But why is this the case? This study found that alcohol can impair protein synthesis following training.
How Often Should You Eat?
Meal frequency doesn’t appear to have a significant effect on body composition, but there is an optimal frequency for optimizing protein synthesis throughout the day.
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.
Hydration
How important is hydration when it comes to muscle growth? This study found that dehydration significantly reduced insulin sensitivity which can impair gains.
Bench Tip #3
We often think of the bench press as an upper body exercise, but interestingly enough, your leg and core strength can be a limiting factor in max benching.
Calories for Bulking
Bulking season is a popular time for bodybuilders in which gaining muscle is the main goal. How much do you need to eat when bulking?
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Videos
What Is Offset Loading?
What is offset loading? How can you use it to improve lagging body parts and improve your symmetry? We’ll go into the science behind this.
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.
Gaining Muscle on a Vegetarian or Vegan Diet?
Can you gain muscle on a vegetarian or vegan diet? We will go over studies to show whether or not plant-based diets will help your gains.
Is Intra-Workout Nutrition Important?
Is intra-workout nutrition important? We discuss the importance of intra-workout nutrition and your nutrient intake to increase anabolism.
Branched-Chain Amino Acids (BCAAs)
Dr. Wilson discusses branched-chain amino acid supplements (BCAAs): how much to take, when to take them, and how they work in your body.
How Do You Get a Bigger Biceps Peak?
How do you get a bigger biceps peak? What are the best ways of targeting the brachialis for overall arm development?
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.