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?
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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.
Articles
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
Pain Killers and Gains
Many lifters take NSAIDs or pain killers to alleviate muscle soreness following intense training. Is this the best practice for promoting recovery and gains?
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
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.
Articles
BCAAs: Pump or Dump?
BCAAs have come under fire in recent years with many questioning their usefulness. What factors need to be considered to make these claims?
CUSTOM PROGRAMS
Quick tips
Muscle Damage
Many believe in the mantra, “no pain, no gain,” but does that really apply to resistance training? Current literature shows that muscle damage is not necessary for hypertrophy.
Nutrition for Immune Function
Post-workout nutrition is often touted as important for gains and recovery, which is certainly true, but proper nutrition at this time can also improve immune function.
HIIT
Steady-state cardio can interfere with muscle growth, but high-intensity interval training may be a better bet for the bodybuilder looking to stay healthy while maximizing growth.
Creatine HCL
Many claim that creatine HCL is more effective than creatine monohydrate but literally no evidence exists to support this claim. Monohydrate has much more evidence behind its efficacy.
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!
D-Aspartic Acid
D-aspartic acid is often marketed as a natural testosterone booster but the reality is that this effect has not been shown in research. One study did find positive effects in older men.
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Videos
The Muscle PhD Academy Live #063: Hockey Training
In this episode of the Muscle PhD Academy Live we will discuss training for hockey and we’ll be answering community questions
The Muscle PhD Academy Live #040: Back Training
In this episode of the Muscle PhD Live, we will discuss Back Training. We will go over the anatomy of the back and give you a battle plan to train it
Can Sex Decrease My Gains?
Athletes have often been told to abstain from sexual activity with the belief that sex can impair performance. Is this true?
TRAINING HACKS – Still Uncomfortable Doing Front Squats? Try This!!!
This week we are going to start with this tip. As I mentioned in the previous video, I have some shoulder mobility issues and wrist pain when setting up for the front squat. This week’s hack is a bit more advanced than last week, as it requires this amazing piece of equipment. If you are lucky enough to have one of these in your gym, give this a try and let us know how it has helped you
The Muscle PhD Academy Live #003: Carbohydrate Cycling
In this episode of the Muscle PhD Live, we will discuss carbohydrate cycling to maximize fat loss and performance
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.