Articles
Hypertrophy vs. Hyperplasia
We know that muscles grow through a process called hypertrophy. However, another potential process, called hyperplasia, may exist. What’s the difference?
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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
Periodization in Bodybuilding
Periodization is a common buzzword in the fitness industry but the word itself is often misunderstood and the theories are misused. How does it work in bodybuilding?
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
Muscle Science: A History
Over the years, science has developed a greater understanding of muscle contractions and function. However, some key aspects have always perplexed scientists until recently.
Articles
Progressive Overload
Just about every bodybuilder knows the importance of progressive overload, but what exactly is progressive overload? How can you plan and achieve it?
Articles
Calf Training 101
The calves consistently seem to be the most stubborn muscle group when it comes to muscle growth. What’s the best way to go about training the calves?
CUSTOM PROGRAMS
Quick tips
Hydration
How important is hydration when it comes to muscle growth? This study found that dehydration significantly reduced insulin sensitivity which can impair gains.
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.
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
How Long Should You Sleep?
It’s well-known that the current recommendation for sleep is around 8 hours per night. However, athletes and bodybuilders need more sleep due to increased recovery demands.
Antioxidants and Strength Gains
A common supplement myth is that taking antioxidants after resistance training workouts can improve recovery and gains. Is this actually the case?
Stretching and Performance
Many people add static stretching to their warm-up routine, but is this the best idea? Studies show that stretching before your workout can impair both strength and muscle activation.
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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.
Low Carb Protein Bars
Dr. Wilson will discuss how you can tell if low-carb protein bars are truly low carb, and what ingredients to look for.
Green Tea for Fat Loss
Dr. Wilson discusses the use of green tea for fat loss, how to maximize its effects, and what dosage to use.
The Muscle PhD Academy Live #006: Will The Ketogenic Diet Ruin Your Metabolism?
In this episode of the Muscle PhD Live Academy we will discuss the ketogenic diet and it’s effects on your metabolism
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
Are Macros All That Matter? The “If It Fits Your Macros” Mentality
Are macros all that matter? Does “if it fits your macros” have a place in bodybuilding? Or does food quality matter?
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.