Articles
Stretching and Performance
Static stretching is one of the most popular ways to warmup before exercise. Let’s dig in and see if this is a good practice and if it’s the best method for improving flexibility.
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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
Post-Workout Nutrition
Optimizing post-workout nutrition can greatly benefit recovery from exercise. What and when should you eat after your workout to maximize gains?
Articles
All About Caffeine
Caffeine is the most commonly-consumed drug in the world. What is caffeine and why is it so popular? Can it help exercise performance? Let’s discuss.
Articles
Range of Motion and Growth
Many often advocate for using a full range of motion when lifting weights. How important is this? Does science agree with this advice, or is there more to it?
Articles
Get Psyched
How do you get psyched up for a big lift? Is there any science behind your method? What are the best ways to get psyched for a lift? Let’s check it out.
CUSTOM PROGRAMS
Quick tips
Nutritional Interventions for Recovery
Proper nutrition is the most important component of a well-rounded recovery plan. Water, electrolytes, carbohydrate, and protein all need to be optimized post-training to maximize recovery.
Cardio and Metabolism
Many in the fitness community think that performing steady state cardio will reduce your resting metabolism. However, this study found that not to be the case!
Rest-Pause Sets
Rest-pause sets can induce high amounts of fatigue very quickly. This can increase muscle activation and metabolic stress, both of which are important for gains.
Antioxidants and Strength Gains
A common supplement myth is that taking antioxidants after resistance training workouts can improve recovery and gains. Is this actually the case?
Vitamin D
Vitamin D is more than likely the most important vitamin for athletes and bodybuilders. Vitamin D may slightly increase testosterone production and can also improve muscle strength.
Sleep is Anabolic
Sleep is incredibly important for workout recovery, and one of the reasons why may be the increase in anabolic hormones during sleep. This study found that the better the sleep, the greater the anabolic hormone concentration.
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Videos
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.
Does the Protein Window of Opportunity Exist?
For years, we’ve heard that it’s important to consume protein right after your workout during the anabolic window. Is this a real thing?
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.
What Should Your Macros be in Order to Grow?
What should your macros be in order to grow? In this video, Dr. Wilson will break down the macros for a successful bulk without the fat gain
Do you Need to Train to Failure to Make Gains?
Do you need to train to failure to make gains? Will taking all your sets to failure be an advantage or detriment to your training goals?
TRAINING HACKS – Looking For A Easier Way To Dropset? Watch This!
This week we’ll talk about mechanical dropsets. Most people work out in a commercial gym and doing dropsets on busy days is nearly impossible, unless you’re doing them on a weight stack machine. Here’s an easy way to get the benefits of a dropset without using every weight in the gym.
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.