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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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
Genetics and Elite Athletes
There are many biological traits that separate the elite athlete and/or bodybuilder from the average Joe. What are these traits? Can you train them?
Articles
A Tale of Three Bodybuilders
There’s many different pathways one can take when attempting to achieve bodybuilding glory. Let’s examine three such of these paths and how they eventually converge.
Articles
Hormesis
Fitness professionals often tout the importance of a well-rounded training plan – one that includes optimal rest, nutrition, and training. Why is this the case?
Articles
Plant vs. Animal Protein
The argument of plant vs. animal protein contains many factors but our focus here is on just one: how do they affect muscle growth? Let’s check it out.
CUSTOM PROGRAMS
Quick tips
Bench Tip #1
Studies show that force production and muscle activation decrease during the second half of the press during the bench press. How does this impact max bench performance?
Is Frequency Gender-Specific?
Is there a difference in how often men can train vs. women? This study found that men were able to recover from exercise more quickly than women which might mean that frequency is gender-specific.
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.
Mind-Muscle Connection for Growth
Bodybuilders often stress the importance of using the mind-muscle connection in training. Studies have shown this to increase activation, but does that impact growth?
ZMA
ZMA is a popular sports and bodybuilding supplement that athletes use for different reasons. ZMA may slightly increase natural testosterone production and may improve sleep.
Protein and Sleep
This study found that consuming a high protein diet lead to fewer waking episodes during a night’s sleep. This can be a helpful tool to improve sleep!
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Videos
TRAINING HACKS – Want That Upper Chest Shelf? Try This!!!
This week we are going to start with this tip. When you think of training the upper chest, the main go-to is incline press. The reverse grip bench press has been shown to greatly increase activation of the upper chest.
The Muscle PhD Academy Live #047: Pre-Workout Nutrition
In this episode of the Muscle PhD Live Academy we will discuss pre workout nutrition. What should you eat and supplement with pre workout
The Muscle PhD Academy Live #009: Individualized Dieting
In this episode of the Muscle PhD Live Academy we will discuss how to choose a diet plan that works for you.
Exogenous Ketones
Dr. Wilson will talk about exogenous ketones, including what they are and how to properly use them to maximize their effects.
How to Implement Autoregulation Into Your Training
What is Autoregulation? Bodybuilders and athletes often follow set programs. Or should you learn to listen to your body?
TRAINING HACKS – No Preacher Curl? No Problem
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 preacher curl. For some reason, not all gyms have them. So here’s a way to get around that.
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.