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.
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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
Exercise Variation
Attitudes towards exercise variations in the bodybuilding community are pretty split – some swear by variation while others decry its importance. What’s the science say?
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?
Articles
Squats vs. Hip Thrusts
The bodybuilding community has rallied around the squat and hip thrust for glute development, but which exercise is better? New research may have the answer.
Articles
Hamstrings in the Squat
Research continues to uncover minimal hamstrings involvement in the squat, but the fitness community often claims otherwise. What’s the deal here?
Articles
Muscle Memory
Muscle memory is an often misused phrase when considering various skills and exercise training. Let’s dig into what muscle memory truly is.
CUSTOM PROGRAMS
Quick tips
Macros and Cutting
Creating a calorie deficit is important for a successful cut. How should you go about creating this deficit?
Tongue Position and Gains?
This ground-breaking study found that the position of your tongue in your mouth can influence power production in isolation exercises.
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.
Muscle Damage
Many believe in the mantra, “no pain, no gain,” but does that really apply to resistance training? Current literature shows that muscle damage is not necessary for hypertrophy.
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
High Protein Diets
High protein consumption of 28.g/kg as opposed to lower intake can lead to increased gains in lean muscle mass
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Videos
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.
3 Reasons Why Your Biceps Aren’t Growing
Dr. Wilson will discuss the top 3 reasons your biceps aren’t growing as well as techniques to help you reach your biceps goals.
Top 3 Ways to Use EAA’s for Max Hypertrophy
Dr. Jacob Wilson will go over the top 3 research-based ways to use essential amino acids (EAAs) for max hypertrophy.
Differences in Training Men Vs. Women
Should there be a difference in training for men and women? In this video, I’ll go over truths and myths that will prove or dispel some misconceptions on this subject.
What Should You Focus on As a Bodybuilder?
What should you focus on as a bodybuilder? Dr. Wilson will discuss the number one thing that will get you the results you want.
What Is Regional Hypertrophy?
What is regional hypertrophy? Is it possible to target specific parts of a muscle? Will using angles affect parts of a muscle differently?
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.