Articles
Potholes
There comes a time in every veteran bodybuilder’s career where they have too many nagging injuries to count. How can we relate this to driving on subpar roads?
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
Stretching and Performance
Static stretching is one of the most popular ways to warmup before exercise. Let’s dig in and see if this is a good practice and if it’s the best method for improving flexibility.
Articles
The Courtroom of Gains
Many have described the gym and its constituents as a courtroom. How accurate is that analogy? Let’s take a look at an interesting case and find out.
Articles
Nutrition Inconvenience
Most folks know that just about any diet plan can support your goals. However, that sentiment is based on diet adherence; how can you improve diet adherence?
Articles
Periodization in Bodybuilding
Periodization is a common buzzword in the fitness industry but the word itself is often misunderstood and the theories are misused. How does it work in bodybuilding?
Articles
Calories and Energy Balance
Are all calories equal? Is calories in vs calories out the most important component of a diet for weight loss? Let’s see what the science says about these hot-button issues.
CUSTOM PROGRAMS
Quick tips
Pre-Exhaustion Training
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.
Exercise Intensity and Immune Function
Exercise can influence immune system functionality and performance. This review stated that intense exercise can actually impair immune function while moderate exercise can improve it.
Lifting Belts
Summary Powerlifters and bodybuilders often use lifting belts to prevent injury and improve performance (Finnie et al., 2003). While lower back protection is murky (read
Post-Workout Protein
Experts used to recommend consuming protein ASAP after your workout, however, that recommendation has died out. Did we jump the gun on phasing it out?
Lifting Belts
One way to improve your squat performance is by using a weightlifting belt. A good belt can help increase power production and won’t lower core activation like many people think.
What Time of Day Should you Train?
This review found that subjects training in the morning made similar training adaptations to subjects training at night. Strength is usually greater at night, however,
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Videos
Top 3 Ways to Increase Thick Dense Muscle
Dr. Jacob Wilson will discuss the top 3 research-based ways for bodybuilders to increase thick, dense muscle.
TRAINING HACKS – No Preacher Curl? No Problem
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 preacher curl. For some reason, not all gyms have them. So here’s a way to get around that.
What Is the Glycemic Index?
What is the glycemic index? Why is it a critical aspect of a well balanced bodybuilding diet? Dr. Wilson will break it down in this video.
Low Carb Protein Bars
Dr. Wilson will discuss how you can tell if low-carb protein bars are truly low carb, and what ingredients to look for.
Conjugated Linoleic Acid (CLA)
Dr. Wilson talks about what conjugated linoleic acid (CLA) is and how to maximize its effects. Should it be part of your supplement stack?
The Muscle PhD Academy Live #030: Training Frequency
In this episode of the Muscle PhD Live, we will be discussing training frequency. How often should you train different muscle groups?
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.