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.
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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 Lunchbox
Sometimes you get in a training or motivation rut and need a quick pick-me-up to get you going again. This is that pick-me-up. Watch the tagged video for best results.
Articles
Genetics and Elite Athletes
There are many biological traits that separate the elite athlete and/or bodybuilder from the average Joe. What are these traits? Can you train them?
Articles
Squats vs. Hip Thrusts
The bodybuilding community has rallied around the squat and hip thrust for glute development, but which exercise is better? New research may have the answer.
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?
Articles
What Causes Growth?
In this piece we cover the latest science on the determinants of muscle hypertrophy and how you can apply this information in your own training.
CUSTOM PROGRAMS
Quick tips
Shoulder Exercise Variations
Many bodybuilders use multiple exercises and implements to train the shoulders. This study found that using dumbbells caused more shoulder activation than using barbells.
Burnout Sets and Growth
This study found that adding burnouts at the end of every workout in the last 4-weeks of a training protocol increased gains in size and strength more so than other training protocols.
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.
Wide Grip vs Close Grip Bench
This study confirmed a classic gym theory that a wide-grip bench press will target the chest more while a close-grip bench press emphasizes the triceps more.
Concurrent Training and Endurance
If you’re an endurance athlete looking to maximize your performance, try adding strength training to your routine. This study found that strength training offered huge benefits to endurance performance.
Accommodating Resistance and Strength Training
Are bands and chains just a way to look cool or make a lot of noise in the gym? Or can they actually improve strength? Science seems to lean towards the latter.
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Videos
Caffeine for Fat Loss
Dr. Wilson discusses taking caffeine for fat loss, including the optimal dosage and how to maximize its effects.
Optimal Reps For Growth: How Many Reps Should You Be Doing?
In this video we will discuss the optimal reps for growth and how to create the right environment for optimal muscle gains.
Should You Take Melatonin?
In this video Dr. Jacob Wilson will discuss the pros and cons of supplementing with melatonin and whether there’s an advantage to using this product.
The Truth About Anabolic Steroids
Here’s the truth about anabolic steroids. Dr. Jacob Wilson discusses what they are and their uses and downsides in bodybuilding.
The Truth About Reverse Dieting
In this video we will discuss the truth about reverse dieting and how to properly get back to maintenance calories after a cut
Should You Carbohydrate Cycle?
Should you carbohydrate cycle? Is this the key to unlocking your bodybuilding potential and become a cheat code for getting shredded?
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.