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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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
Micronutrients
Many often tout the importance of proper vitamin and mineral intake in bodybuilders, but how important are micronutrients for gains? Let’s see what the science says.
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?
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
Nutrient Timing
Protein and carbohydrate timing can be unique strategies for boosting growth – or can they? Let’s dive in and see how important nutrient timing is for 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?
CUSTOM PROGRAMS
Quick tips
Warm-ups
Many of the benefits from warming up are derived from simply increasing the temperature of the muscle. This study found that increasing muscle temperature increased the amount of ATP production.
Beetroot
Beetroot appears to be the most effective supplement for increasing nitric oxide levels. This can improve endurance pump and can help provide massive pumps in the gym.
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.
Eccentric vs Concentric Training
Many trainers and coaches emphasize the eccentric portion of lifts but the reality is that, during normal lifts, this portion has no extra benefit compared to the concentric portion.
Beef Protein
Whey protein is usually considered the best form of supplemental protein. The problem is that many whey formulations contain ingredients that some individuals are allergic
Sleep is Key for Performance
This study found that extending the nightly sleep of Division-1 basketball players improved their performance in several tasks including sprinting. Getting extra sleep will more
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Videos
The Muscle PhD Academy Live #023: Metabolic Training
In this episode of the Muscle PhD Live Academy we will discuss metabolic training. Learn how to effectively maximize muscle gain and fat loss
The Muscle PhD Academy Live #041: We Answer Your Questions
In this episode of the Muscle PhD Live Academy we will go through our frequently asked questions from our community and answer them
What Is Reverse Pyramiding?
What is reverse pyramiding? How do you implement it into your training? How is it different than traditional pyramiding?
The Muscle PhD Academy Live #050: How to Grow Massive Triceps
In this episode of the Muscle PhD Live Academy we will discuss how to grow massive triceps and add overall mass to your arms
Are Macros All That Matter? The “If It Fits Your Macros” Mentality
Are macros all that matter? Does “if it fits your macros” have a place in bodybuilding? Or does food quality matter?
The Muscle PhD Academy Live #039: Mechanisms of Muscle Growth
Dr. Jacob Wilson will go over the mechanisms of muscle growth and answer your questions in this episode of The Muscle PhD Live
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.