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.
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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
Fasted Training
Many bodybuilders perform fasted cardio or fasted training in an attempt to burn more fat as fuel. Is this the best practice for getting shredded?
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
Intensification Methods
Intensification Methods are strategies designed to push a muscle past failure and maximize growth. Do they work? Is there any science behind them?
Articles
Are Deadlifts Dangerous?
Many in the field claim that deadlifts are an inherently dangerous exercise. Is this claim supported by science? Or is something else going on?
Articles
Squats vs. Hip Thrusts
The bodybuilding community has rallied around the squat and hip thrust for glute development, but which exercise is better? New research may have the answer.
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?
Whey vs Meat Protein
Our lab examined the effects of supplementing with whey or meat-based proteins over an 8-week training protocol. Whey and beef protein produced similar gains in
HIIT and Concurrent Training
Cardiovascular exercise can have an interference effect on strength and size gains. This study found that HIIT cardio did not interfere with strength or size gains.
The Tripod Foot
Many lifters focus on maintaining their body weight on their heels while they squat. This is a good method for beginners, but for optimum performance, you need to utilize the tripod foot.
Wide vs Narrow Stance Squats
This study confirmed the classic theory that wide stance squats will target the outer quad and glutes more while narrow stance squats emphasize the inner quads more.
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.
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Videos
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?
3 Reasons Why Your Glutes Aren’t Growing, Part 1
If you can’t seem to make your glutes grow, you’ve come to the right place. Here’s some no-nonsense advice on why your glutes aren’t growing.
The Muscle PhD Academy Live #017: Accommodating Resistance
In this episode of the Muscle PhD Live Academy we will discuss Accommodating Resistance and how it can maximize your gains
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.
What is Periodization?
What is peridization? Many know the dictionary definition of periodization, but many also fail to employ periodization theories correctly.
Increasing Calorie Burn with Post Workout Carbs
Is it possible to increase calorie burn with post-workout carbs? We’ll look at what the science says about timing your carbs.
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.