Articles
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.
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
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.
Articles
Sleep and Bodybuilding
Sleep can be a hot topic for many as it’s nearly impossible to get proper sleep in today’s world. How can missing out on sleep affect muscle growth?
Articles
The Training Partner Rule Book
Just about everyone has had a bad training partner in the past. How do you know that you’re not the bad training partner in everyone else’s past? Let’s discuss.
Articles
Fasted Training
Many bodybuilders perform fasted cardio or fasted training in an attempt to burn more fat as fuel. Is this the best practice for getting shredded?
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?
CUSTOM PROGRAMS
Quick tips
DHEA
DHEA has often been proposed as a natural testosterone booster but virtually no research backs this claim. DHEA has no effect on testosterone or exercise performance.
Satellite Cells and Elite Bodybuilders
Many people understand that elite bodybuilders have been blessed by the genetic lottery. What factors help them grow so well?
High Protein Diets
High protein consumption of 28.g/kg as opposed to lower intake can lead to increased gains in lean muscle mass
Shoulder Exercise Variations
Many bodybuilders use multiple exercises and implements to train the shoulders. This study found that using dumbbells caused more shoulder activation than using barbells.
Creatine Monohydrate
Creatine monohydrate is probably the most effective supplement for individuals looking to make gains in muscle size and/or strength. How much should you take to optimize this effect?
Can Cardio Cause Growth?
A recent review stated that endurance exercise can cause growth similar to resistance training but this benefit only occurs in older individuals. Young individuals do not get this effect.
the gains you deserve
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Videos
3 Reasons Why Your Lats Aren’t Growing
Dr. Wilson will discuss the top 3 reasons your lats aren’t growing and some hacks to help you reach that wide wingspan.
Top 3 Ways to Increase Your Endurance
Dr. Jacob Wilson will give you the top 3 ways to increase your endurance with resistance training using research-based methods.
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.
Finding Success in the Fitness Industry
Having education and experience are just two of many, many skills needed to become successful in the fitness industry. What are the others?
Top 3 Ways to Spike Your Metabolism
Dr. Jacob Wilson digs into the research to discover the top three ways to spike your metabolism using food.
The Truth About Human Growth Hormone
The truth about Human Growth Hormone. We will discuss what it is and it’s uses and downsides in bodybuilding.
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.