Articles
Chest Training 101
Growing the pectorals is a goal of many gym goers. What’s the best way to go about developing this oft-sought after muscle group? Let’s see what the science says about the pecs.
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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
Training During Illness
Getting sick is part of life. However, athletes and bodybuilders often train through illness without modifying intensity or volume. Is this the best practice?
Articles
Genetic Potential
Both researchers and bodybuilders alike have theorized about the idea of a “genetic potential.” What factors can influence one’s genetic potential?
Articles
Lats in the Bench Press
Many in the fitness and lifting communities have claimed that the lats are important for bench press performance. Is this true, or do we need to dig deeper?
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.
Articles
Hormesis
Fitness professionals often tout the importance of a well-rounded training plan – one that includes optimal rest, nutrition, and training. Why is this the case?
CUSTOM PROGRAMS
Quick tips
Volume Variations for Periodization
Periodization is simply the process of planning variation into your training. One of the most important training variables to vary is volume. How should you vary your volume?
Deer Antler Velvet
Deer Antler Velvet has been proposed to interact with various anabolic hormones in the body but that effect has not been seen in research. Evidence remains inconclusive.
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?
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.
Keto and Post-Workout Nutrition
We often tout the importance of carbohydrates after your workout but what if you’re keto-adapted? Consuming fat after your workout can help replenish muscle glycogen!
Alcohol Consumption and Gains
Bodybuilders typically eschew alcohol for the fear of losing muscle or gaining fat. Are these concerns warranted, or is there more than meets the eye?
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Videos
The Muscle PhD Academy Live #062: Advanced Training Variables | Lawrence Ballenger
In this episode of the Muscle PhD Live Academy we will discuss advanced training variables and we’ll be answering community questions
Do you Need to Train to Failure to Make Gains?
Do you need to train to failure to make gains? Will taking all your sets to failure be an advantage or detriment to your training goals?
Can Essential Amino Acids Help You Burn Fat?
Can essential amino acids help you burn fat? We will explain what EAAs are and how to supplement with them.
The Muscle PhD Academy Live #011: Artificial Sweeteners
In this episode of the Muscle PhD Live Academy we will discuss the effects of artificial sweeteners. Are they good or bad for you?
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.
Why Is Protein Distribution So Important?
Today we will discuss why protein distribution is so important and how you should distribute your protein consumption through the day.
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.