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.
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.
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
Hydration
While hydration might not be the most exciting topic, its relevance to performance for both athletes and bodybuilders is immense. Why should you hydrate, and how should you do it?
Articles
Plant vs. Animal Protein
The argument of plant vs. animal protein contains many factors but our focus here is on just one: how do they affect muscle growth? Let’s check it out.
Articles
Meal Frequency
Many in the fitness community believe that increasing meal frequency can boost metabolic rate and improve body composition. What does the science say?
Articles
Intensification Methods
Intensification Methods are strategies designed to push a muscle past failure and maximize growth. Do they work? Is there any science behind them?
Articles
Writing your own Program Part 3
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.
CUSTOM PROGRAMS
Quick tips
Sleep is Anabolic
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.
Biceps Variations
Is there a reason that many bodybuilders use multiple exercises to train the biceps? Yes! Studies show that biceps activation can differ between exercises at specific joint angles.
Mind-Muscle Connection and Muscle Activation
This study found that concentrating on specific muscle groups using the, “mind-muscle connection” can increase muscle activation during resistance training.
HIIT and Concurrent Training
Cardiovascular exercise can have an interference effect on strength and size gains. This study found that HIIT cardio did not interfere with strength or size gains.
Volume Variations for Periodization
Periodization is simply the process of planning variation into your training. One of the most important training variables to vary is volume. How should you vary your volume?
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.
the gains you deserve
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
Videos
The Muscle PhD Academy Live #049: Overcoming Genetic Limitations
In this episode of the Muscle PhD Live Academy we will discuss the possibility of overcoming your genetic limitations and we’ll be answering community questions
The Muscle PhD Academy Live #033: The Importance of Sleep
In this video, we’ll be talking about the importance of sleep for recover and muscle growth. We will also be answering viewer questions
The Muscle PhD Academy Live #002: Body Composition
In this episode of the Muscle PhD Academy Live, we’ll be discussing body composition and ways to improve it.
What Should You Focus on As a Bodybuilder?
What should you focus on as a bodybuilder? Dr. Wilson will discuss the number one thing that will get you the results you want.
TRAINING HACKS – Better Dumbbell Rows? 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 Drag Row.
When Do I Use Intensification Methods?
When should you use intensification methods? When in your set or in your program should you include these techniques to maximize your 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.