Articles
CNS Fatigue
CNS fatigue is kind of a hot topic in the fitness industry. Some will argue its existence whereas others will misuse the term entirely. What does the science say?
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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
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
Common Supplement Mistakes
Lifters often use supplements for assisting in their bodybuilding goals, but we often see supplements get misused. What are the most common mistakes we see?
Articles
Deloads
Most strength training experts recommend taking the occasional deload, however, the exact method of deloading is rather murky. What should we know about deloads?
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
Carb Cycling
Carb cycling is a popular stategy employed by athletes and bodybuilders in an attempt to improve exercise adaptations and body composition. Does it work?
CUSTOM PROGRAMS
Quick tips
Post-Workout Protein
Experts used to recommend consuming protein ASAP after your workout, however, that recommendation has died out. Did we jump the gun on phasing it out?
High Load vs Low Load Training
This study found that subjects were able to make similar gains in muscle size when using light loads vs heavy loads. The caveat is that sets must be taken close to failure for this effect to occur.
Taurine
Taurine is a common ingredient in pre-workout formulas but that might not be the best idea for individuals wanting to build muscle. Endurance athletes will get the most benefits out of taurine.
Wide Stance vs Narrow Stance Squats
This study confirmed the classic bodybuilding theory that wide stance squats activate the glutes more while narrow stance squats target the quads.
Sleep is Anabolic
Sleep is incredibly important for workout recovery, and one of the reasons why may be the increase in anabolic hormones during sleep. This study found that the better the sleep, the greater the anabolic hormone concentration.
The Tripod Foot
Many lifters focus on maintaining their body weight on their heels while they squat. This is a good method for beginners, but for optimum performance, you need to utilize the tripod foot.
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Videos
The Muscle PhD Academy Live #032: Muscle Fibers
In this episode of the Muscle PhD Live Academy we will discuss muscle fibers, their types, and how to target them
Top 3 Ketogenic Diet Hacks
Dr. Jacob Wilson will discuss the top 3 research-based ketogenic diet hacks to keep you getting the pumps you want on keto.
The Muscle PhD Academy Live #045: Quadriceps Training
In this episode of the Muscle PhD Live, we will discuss the anatomy of the quadriceps. We will talk about how to train them in the most efficient way
Ketogenic Diet and Thyroid Hormone
https://youtu.be/meqbdCTJqao Not many topics cause more division in the fitness industry than a ketogenic diet. Despite this back-and-forth, a lot of athletes LOVE it! Whether it
The Muscle PhD Academy Live #058: Training Frequency
In this MPHD Live, we discuss Training Frequency to maximize gains and help you achieve the best overall results
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.
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.