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.
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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
The Power of Bodybuilding
This is a story about a fellow named Pete. Pete is none of us, and Pete is all of us, so let’s follow his journey into the world of bodybuilding.
Articles
A “Brief” Guide to Cutting
Bodybuilders often spend the entire winter bulking and building slabs of muscle, but what happens when beach season rolls back around? Let’s discuss.
Articles
Body Recomposition
Body recomposition is the holy grail of bodybuilding – losing fat while gaining muscle. Is this actually possible for veteran bodybuilders, or is this just a treat for novices?
Articles
Alcohol and Gains
Most bodybuilders and athletes would probably like to have a social life, too. Can alcohol intake impair gains? Is there applicable knowledge on this subject?
Articles
Post-Workout Nutrition
Optimizing post-workout nutrition can greatly benefit recovery from exercise. What and when should you eat after your workout to maximize gains?
CUSTOM PROGRAMS
Quick tips
Rest-Pause Sets
Rest-pause sets can induce high amounts of fatigue very quickly. This can increase muscle activation and metabolic stress, both of which are important for gains.
Tribulus Terrestris
Tribulus Terrestris has long been marketed as a natural testosterone booster but literally no study has confirmed this assertion. Tribulus is not an effective supplement for anything bodybuilding-related.
Lifting Belts
Summary Powerlifters and bodybuilders often use lifting belts to prevent injury and improve performance (Finnie et al., 2003). While lower back protection is murky (read
HIIT
Steady-state cardio can interfere with muscle growth, but high-intensity interval training may be a better bet for the bodybuilder looking to stay healthy while maximizing growth.
Mind-Muscle Connection for Growth
Bodybuilders often stress the importance of using the mind-muscle connection in training. Studies have shown this to increase activation, but does that impact growth?
Warm-ups
Many of the benefits from warming up are derived from simply increasing the temperature of the muscle. This study found that increasing muscle temperature increased the amount of ATP production.
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Videos
TRAINING HACKS – Shoulder Pain With Side Laterals? 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 best way to avoid pain and improve side laterals.
Front and Backloading Strategies
Bodybuilders often employ front or backloading strategies to improve their stage appearance. Dr. Wilson will discuss this on today’s video
Increasing Calorie Burn with Post Workout Carbs
Is it possible to increase calorie burn with post-workout carbs? We’ll look at what the science says about timing your carbs.
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.
TRAINING HACKS – Want That Upper Chest Shelf? Try This!!!
This week we are going to start with this tip. When you think of training the upper chest, the main go-to is incline press. The reverse grip bench press has been shown to greatly increase activation of the upper chest.
The Muscle PhD Academy Live #013: Meal Frequency
In this episode of the Muscle PhD Live Academy we will discuss meal frequency. How often do you need to eat in order to maintain gains?
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.