
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.
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.
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.

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.

Caffeine is the most commonly-consumed drug in the world. What is caffeine and why is it so popular? Can it help exercise performance? Let’s discuss.

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.

Protein and carbohydrate timing can be unique strategies for boosting growth – or can they? Let’s dive in and see how important nutrient timing is for gains.

Many often tout the importance of proper vitamin and mineral intake in bodybuilders, but how important are micronutrients for gains? Let’s see what the science says.

Biomechanics and physics don’t always seem like the most interesting or useful topics for bodybuilders, but what are some ways we can use this knowledge?

Many believe that stretching before your workout can help prevent injuries but virtually no research supports this theory.

This study found that extending the nightly sleep of Division-1 basketball players improved their performance in several tasks including sprinting. Getting extra sleep will more

Metabolic stress is one of the ways a muscle can grow. This refers to the buildup of metabolites in the muscle which causes a unique stimulus on the muscle. How can you induce this in your training?

Melatonin is a popular supplement many use for improving sleep quality. While sleep quality isn’t always affected by melatonin use, melatonin does reduce the amount of time it takes to fall asleep.

Is there such a thing as an optimal training frequency? Many factors are involved, but this study found that training each muscle group more than once per week is optimal for gains.

How often should you workout? Does this depend on what muscle groups you’re training? This study found that muscles in the lower body typically recovered more quickly than upper body muscles.
Take a short quiz to create a program that’s tailored to your goals and needs. No more going to the gym day after day just to get zero results. Crush through plateaus and start getting the gains you deserve with a custom training program.
Takes 4 minutes

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.

Dr. Wilson will discuss the top 3 reasons your biceps aren’t growing as well as techniques to help you reach your biceps goals.

How high should your meal frequency be to optimize muscle size? We discuss the pros and cons of this controversial topic in today’s video.

Dr. Jacob Wilson will go over the mechanisms of muscle growth and answer your questions in this episode of The Muscle PhD Live


Dr. Jacob Wilson talks about the top 3 research-based ways to avoid the keto flu and adjust to keto faster.
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.