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.
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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
Writing your own Program Part 3
Writing a solid training program is one of the most nuanced tasks in the fitness field. How can you go about creating your own program? We’ll get into the nitty gritty in this series.
Articles
A Tale of Three Bodybuilders
There’s many different pathways one can take when attempting to achieve bodybuilding glory. Let’s examine three such of these paths and how they eventually converge.
Articles
Time Under Tension
Time Under Tension has become a massive catchphrase in the fitness community. Is it really the most important variable for maximizing growth?
Articles
Muscle Science: A History
Over the years, science has developed a greater understanding of muscle contractions and function. However, some key aspects have always perplexed scientists until recently.
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?
CUSTOM PROGRAMS
Quick tips
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.
Bench Tips
Accessory exercises can be important for improving strength in the bench press. This study found that dumbbell bench and dumbbell flyes induced similar amounts of pectoral activation when compared to barbell bench.
Resveratrol
Resveratrol is produced by grapes and is found in red wine – this is why red wine has been associated with health benefits. You can
Forced Reps
Forced reps is a unique intensification method in which you need a partner to help you squeeze out those last few reps. This study found that forced reps resulted in a greater growth hormone response than normal reps.
Whey vs Soy Protein
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
Mechanical Tension
The most current literature behind muscle growth supports the theory that mechanical tension is the main driver of muscle growth. What is mechanical tension and how can you optimize it?
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Videos
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.
The Truth About Reverse Dieting
In this video we will discuss the truth about reverse dieting and how to properly get back to maintenance calories after a cut
Top 3 Ways to Immediately Improve Your Sleep
Dr. Jacob Wilson will go over the top 3 research-based ways to immediately improve your sleep and increase your gains.
Will Power Training Make You Grow?
Will power training make you grow? How do you employ techniques to increase your power output to maximize growth?
3 Reasons Why Your Abs Aren’t Fully Developed
Dr. Wilson will go over the top 3 reasons why your abs aren’t fully developed. We will go over hacks to optimize ab development
3 Reasons Why Your Glutes Aren’t Growing, Part 2
Dr. Wilson will go over the top 3 reasons why your glutes aren’t growing and how to optimize growth in part 2 of our series.
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.