
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.
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.
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.

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.

Attitudes towards exercise variations in the bodybuilding community are pretty split – some swear by variation while others decry its importance. What’s the science say?

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?

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.

Research continues to uncover minimal hamstrings involvement in the squat, but the fitness community often claims otherwise. What’s the deal here?

Muscle memory is an often misused phrase when considering various skills and exercise training. Let’s dig into what muscle memory truly is.

Creating a calorie deficit is important for a successful cut. How should you go about creating this deficit?

This ground-breaking study found that the position of your tongue in your mouth can influence power production in isolation exercises.

Many bodybuilders employ pre-exhaustion training in an attempt to increase muscle activation in compound movements. Research doesn’t support this theory, but there are other ways to achieve this effect.

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.

This study found that whey protein caused a greater increase in muscle protein synthesis than soy protein, especially after exercise. However, soy is still a

High protein consumption of 28.g/kg as opposed to lower intake can lead to increased gains in lean muscle mass
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

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 Drag Row.

Dr. Wilson will discuss the top 3 reasons your biceps aren’t growing as well as techniques to help you reach your biceps goals.

Dr. Jacob Wilson will go over the top 3 research-based ways to use essential amino acids (EAAs) for max hypertrophy.

Should there be a difference in training for men and women? In this video, I’ll go over truths and myths that will prove or dispel some misconceptions on this subject.

What should you focus on as a bodybuilder? Dr. Wilson will discuss the number one thing that will get you the results you want.

What is regional hypertrophy? Is it possible to target specific parts of a muscle? Will using angles affect parts of a muscle differently?
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.