Articles
Hypertrophy vs. Hyperplasia
We know that muscles grow through a process called hypertrophy. However, another potential process, called hyperplasia, may exist. What’s the difference?
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.
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
The Lunchbox
Sometimes you get in a training or motivation rut and need a quick pick-me-up to get you going again. This is that pick-me-up. Watch the tagged video for best results.
Articles
Training to Failure
We’ve all heard the classic mantra, “No pain, no gain.” Is this really true? Do you really have to train to failure and cripple yourself to make gains?
Articles
Progressive Overload
Just about every bodybuilder knows the importance of progressive overload, but what exactly is progressive overload? How can you plan and achieve it?
Articles
What Causes Growth?
In this piece we cover the latest science on the determinants of muscle hypertrophy and how you can apply this information in your own training.
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?
CUSTOM PROGRAMS
Quick tips
Creatine Monohydrate
Creatine monohydrate is probably the most effective supplement for individuals looking to make gains in muscle size and/or strength. How much should you take to optimize this effect?
Squats and Knee Health
Many health practitioners believe that squats, especially deep squats, are bad for your knees? Is this really the case? What does the science say?
Melatonin
Melatonin is a popular supplement many use for improving sleep quality. While sleep quality isn’t always affected by melatonin use, melatonin does reduce the amount of time it takes to fall asleep.
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.
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?
Isolating the Brachioradialis
Achieving optimal arm aesthetics requires development of all the elbow flexor muscles, not just the biceps. How can we train the brachioradialis?
the gains you deserve
Take a short quiz to create a program that’s tailored to your goals and needs. No more going to the gym day after day just to get zero results. Crush through plateaus and start getting the gains you deserve with a custom training program.
Takes 4 minutes
Videos
Can Essential Amino Acids Help You Burn Fat?
Can essential amino acids help you burn fat? We will explain what EAAs are and how to supplement with them.
What Is Regional Hypertrophy?
What is regional hypertrophy? Is it possible to target specific parts of a muscle? Will using angles affect parts of a muscle differently?
TRAINING HACKS – Want To Add Mass To Your Triceps? Try This!!!
There are no shortcuts to this, to have truly impressive arms, you have to build impressive triceps. This week we are going to show you a way to superset your triceps and utilize the same method we showed you last week of mechanical dropset.
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?
How Bad do you Want it?
What are the main traits that separates the pros from the Joes? Motivation and effort. How can you quantify these traits?
TRAINING HACKS – Want To Build A Better Chest? Try This Hack!
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 Dumbbell Pullovers.
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.