Articles
Writing your own Program Part 2
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.
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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
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
Stretching and Performance
Static stretching is one of the most popular ways to warmup before exercise. Let’s dig in and see if this is a good practice and if it’s the best method for improving flexibility.
Articles
Deadlifts on Back Day?
A current argument in the field exists as to whether or not the deadlift is a good back exercise. Do we have scientific evidence to support either side of this qualm?
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
Range of Motion and Growth
Many often advocate for using a full range of motion when lifting weights. How important is this? Does science agree with this advice, or is there more to it?
CUSTOM PROGRAMS
Quick tips
Creatine HCL
Many claim that creatine HCL is more effective than creatine monohydrate but literally no evidence exists to support this claim. Monohydrate has much more evidence behind its efficacy.
Beetroot
Beetroot appears to be the most effective supplement for increasing nitric oxide levels. This can improve endurance pump and can help provide massive pumps in the gym.
Modalities and Blood Flow
Modalities are tools used to improve recovery from training or injuries. Any modality that increases blood flow to previously trained muscles can promote recovery.
High Protein Diets
High protein consumption of 28.g/kg as opposed to lower intake can lead to increased gains in lean muscle mass
Hydration
How important is hydration when it comes to muscle growth? This study found that dehydration significantly reduced insulin sensitivity which can impair gains.
Whey vs Meat Protein
Our lab examined the effects of supplementing with whey or meat-based proteins over an 8-week training protocol. Whey and beef protein produced similar gains in
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Videos
Will a Cheat Day Boost My Metabolism?
How often have you heard that a cheat meal will improve your metabolism? In this video, I will go over the pros and cons of having a cheat meal or cheat day.
The Power of Betaine
Dr. Wilson will discuss the power of betaine for bodybuilding. What are the benefits of betaine? Will it help you gain muscle and lose fat?
How Bad do you Want it?
What are the main traits that separates the pros from the Joes? Motivation and effort. How can you quantify these traits?
What Are Pre-Activation Warmups?
What does Dr. Jacob Wilson think about pre-activation warmups for injury prevention and to get greater activation?
The Muscle PhD Academy Live #036: Shoulder Training
In this episode of the Muscle PhD Live Academy we will discuss shoulder training and how to properly train them to maximize strength and mass
Can You Gain Muscle on a Calorie Deficit?
Can you gain muscle on a calorie deficit? Here’s a controversial topic that people often ask us here at The Muscle PhD.
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.