Articles
Carb Cycling
Carb cycling is a popular stategy employed by athletes and bodybuilders in an attempt to improve exercise adaptations and body composition. Does it work?
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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
Gender Differences in Training
How different are men and women when considering exercise performance and training adaptations? Let’s dive into what the science says about this topic.
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
Chest Training 101
Growing the pectorals is a goal of many gym goers. What’s the best way to go about developing this oft-sought after muscle group? Let’s see what the science says about the pecs.
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
Are Squats Bad For Your Knees?
The debate about knee safety during the squat has raged over the past few decades. Let’s dig into what the science says about squats and knee health.
CUSTOM PROGRAMS
Quick tips
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?
Lat Pulldown In Front/Behind the Head
A common thought is that performing lat pulldowns behind your head can increase lat activation, but this study found no difference between pulling in front or behind the head.
Movement Variations for Periodization
Periodization is simply planned variation in your training. One way to add this variation is by changing the exercises you use. This has been shown to be more effective for gains in strength which can drive increases in muscle size.
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.
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.
Forced Reps
Forced reps is a unique intensification method in which you need a partner to help you squeeze out those last few reps. This study found that forced reps resulted in a greater growth hormone response than normal reps.
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Videos
The Muscle PhD Academy Live #045: Quadriceps Training
In this episode of the Muscle PhD Live, we will discuss the anatomy of the quadriceps. We will talk about how to train them in the most efficient way
The Muscle PhD Academy Live #011: Artificial Sweeteners
In this episode of the Muscle PhD Live Academy we will discuss the effects of artificial sweeteners. Are they good or bad for you?
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.
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.
The Muscle PhD Academy Live #007: Chest Training
In this episode of the Muscle PhD Live, I will be going over the anatomy of the chest and ways to optimize chest training for maximum gains
The Muscle PhD Academy Live #054: The Importance of the Circadian Rhythm
In this episode of the Muscle PhD Live Academy we will discuss the circadian rhythm and we’ll be answering community questions
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.