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?
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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
Writing your own Program Part 1
Writing a solid training program is one of the most nuanced tasks in the fitness field. How can you go about creating your own program? We’ll get into the nitty gritty in this series.
Articles
A Motivation Secret
The fitness industry is full of gurus telling you how to eat and train while offering motivation along the way. However, these gurus often forget a key secret.
Articles
Working out with Masks
Many gyms have mask mandates in order to combat the COVID-19 pandemic. How do masks affect workout performance? Are they safe? Let’s see what the science says.
Articles
Muscle Science for Gearheads
Some aspects of science aren’t immediately applicable to training, but understanding muscle architecture can help round out your exercise science knowledge.
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.
CUSTOM PROGRAMS
Quick tips
Food Before Bed?
Many believe that eating before bed can disrupt sleep and decrease overall sleep quality. However, multiple studies have found that eating before bed can decrease the amount of time it takes to fall asleep.
Hydration
How important is hydration when it comes to muscle growth? This study found that dehydration significantly reduced insulin sensitivity which can impair gains.
ZMA
ZMA is a popular sports and bodybuilding supplement that athletes use for different reasons. ZMA may slightly increase natural testosterone production and may improve sleep.
Muscle Activation in Compound and Isolation Exercises
Many people think that isolation exercises increase muscle activation compared to compound movements but this study found that not to be the case.
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
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.
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Videos
The Muscle PhD Academy Live #052: Muscle Contractions
In this episode of the Muscle PhD Live Academy we will be discussing the different types of muscle contractions
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.
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.
Metabolic Flexibility
Metabolic Flexibility. Can you undergo just about any diet and maintain body composition? Or do you struggle with certain macronutrients?
How to Implement Autoregulation Into Your Training
What is Autoregulation? Bodybuilders and athletes often follow set programs. Or should you learn to listen to your body?
How Do You Target Your Upper and Lower Lats?
How do you target your upper and lower lats respectively? Dr. Wilson explains how arm position and planar motion can impact the lats.
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.