Articles
BCAAs: Pump or Dump?
BCAAs have come under fire in recent years with many questioning their usefulness. What factors need to be considered to make these claims?
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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
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
Bodybuilding Mishaps
Bodybuilding can often be a trial-and-error sport but, unfortunately, many people spend more time making errors than progress. How can you fix that?
Articles
Body Recomposition
Body recomposition is the holy grail of bodybuilding – losing fat while gaining muscle. Is this actually possible for veteran bodybuilders, or is this just a treat for novices?
Articles
CNS Fatigue
CNS fatigue is kind of a hot topic in the fitness industry. Some will argue its existence whereas others will misuse the term entirely. What does the science say?
Articles
Gender Differences in Training
How different are men and women when considering exercise performance and training adaptations? Let’s dive into what the science says about this topic.
CUSTOM PROGRAMS
Quick tips
Squats vs Front Squats
Bodybuilders will often use front squats and back squats interchangeably in their training and this study supports that practice. Front squats cause similar levels of quad activation and require less weight to do so.
Calcium Supplementation
Calcium doesn’t sound like the most attractive bodybuilding supplement but it can be incredibly important for long term gains when considering bone density and health.
Wide Grip vs Close Grip Bench
This study confirmed a classic gym theory that a wide-grip bench press will target the chest more while a close-grip bench press emphasizes the triceps more.
Bench Tip #3
We often think of the bench press as an upper body exercise, but interestingly enough, your leg and core strength can be a limiting factor in max benching.
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?
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?
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Videos
Is the Mind-Muscle Connection Real?
Bodybuilders often recommend using the mind-muscle connection to improve muscle activation. Does this practice actually work?
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.
Top 3 Ways to Increase Training Frequency
Dr. Jacob Wilson will discuss the top 3 research-based ways to increase training frequency so you can increase your gains.
What Is Protein Timing?
In this video, Dr. Jacob Wilson explains what protein timing is and whether there’s an ideal time to ingest protein.
The Muscle PhD Academy Live #004: Metabolic Adaptations
In this episode of The Muscle PhD Academy Live, we will talk about suicide diets and metabolic adaptation
TRAINING HACKS – Better Dumbbell Rows? Try This!
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.
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.