
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.

Creatine is probably the most common supplement for bodybuilders. Even with myriad scientific data, some people remain concerned about creatine and safety.

Most folks know that just about any diet plan can support your goals. However, that sentiment is based on diet adherence; how can you improve diet adherence?

Mechanical tension has quickly become the main accepted stimulus for muscle growth. What is mechanical tension? Can we measure it? Why would this be important for growth?

Many people think training frequency is a closed case in the research, but we actually know very little about the optimum frequency for each muscle group. Let’s get into more detail.

Many bodybuilders perform fasted cardio or fasted training in an attempt to burn more fat as fuel. Is this the best practice for getting shredded?

This study confirmed the classic bodybuilding theory that wide stance squats activate the glutes more while narrow stance squats target the quads.

We know that a calorie deficit is necessary for getting shredded, but how does protein play into this deficit? Should you also cut protein?

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.

Deer Antler Velvet has been proposed to interact with various anabolic hormones in the body but that effect has not been seen in research. Evidence remains inconclusive.

Vitamin D is more than likely the most important vitamin for athletes and bodybuilders. Vitamin D may slightly increase testosterone production and can also improve muscle strength.

Good news for most bodybuilders, this study found that consuming a diet high in protein improved sleep quality. Sleep is incredibly important for gains so bodybuilders looking to maximize sleep should ensure proper protein intake.
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Dr. Wilson will discuss the top 3 reasons your delts aren’t fully developed and discuss techniques to add size to your shoulders.

If your gains are slow, the problem might not be how hard you’re training, but how you’re training. Learn to add variety to any exercise.

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


In part 2 of this series, Dr. Jacob Wilson will go over the best ways to gain muscle and lose fat through nutrition and lifestyle changes.

In this episode of the Muscle PhD Live Academy we will discuss how to grow massive triceps and add overall mass to your arms
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.