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?
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
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
Common Supplement Mistakes
Lifters often use supplements for assisting in their bodybuilding goals, but we often see supplements get misused. What are the most common mistakes we see?
Articles
Deadlifts on Back Day?
A current argument in the field exists as to whether or not the deadlift is a good back exercise. Do we have scientific evidence to support either side of this qualm?
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
What is Broscience?
Broscience is a term we often hear thrown around, but what does it actually mean? How is a broscientist different from an evidence-based practitioner? Let’s discuss.
CUSTOM PROGRAMS
Quick tips
Barbell Deadlifts vs. Trap Bar Deadlifts
Visually it’s pretty easy to see that barbell and trap bar deadlifts differ. What are the key biomechanical differences? Can these affect growth?
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.
Inadequate Protein
While the anabolic window is much wider than initially thought, it’s still important to get protein after your workout to start the recovery process. How much do you need?
Exercise Order
One variable in training program design is the order of exercises that you use in your workouts. Why is this variable important?
Bench Tip #1
Studies show that force production and muscle activation decrease during the second half of the press during the bench press. How does this impact max bench performance?
Bands and Chains
Many think that bands and chains are just a powerlifting tool but they can be extremely useful for bodybuilders as well. Using bands or chains increases the amount of weight during the top half of the lift which forces the muscle to produce force throughout the whole range of motion.
the gains you deserve
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
Videos
What Are Pre-Activation Warmups?
What does Dr. Jacob Wilson think about pre-activation warmups for injury prevention and to get greater activation?
How Do You Read a Nutrition Label?
To be confident in what you’re putting in your body, it’s important to know how to read a nutrition label. We’ll break it down.
Compound vs. Isolation Movements
Compound vs isolation movements. Dr Wilson will discuss the advantages and disadvantages to each type of movement.
TRAINING HACKS – Want That Upper Chest Shelf? Try This!!!
This week we are going to start with this tip. When you think of training the upper chest, the main go-to is incline press. The reverse grip bench press has been shown to greatly increase activation of the upper chest.
The Muscle PhD Academy Live #032: Muscle Fibers
In this episode of the Muscle PhD Live Academy we will discuss muscle fibers, their types, and how to target them
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.