Articles
Training Frequency
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.
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
Bodybuilding Mishaps
Bodybuilding can often be a trial-and-error sport but, unfortunately, many people spend more time making errors than progress. How can you fix that?
Articles
What is Broscience?
Broscience is a term we often hear thrown around, but what does it actually mean? How is a broscientist different from an evidence-based practitioner? Let’s discuss.
Articles
Deloads
Most strength training experts recommend taking the occasional deload, however, the exact method of deloading is rather murky. What should we know about deloads?
Articles
All About Creatine
Creatine is probably the most common supplement for bodybuilders. Even with myriad scientific data, some people remain concerned about creatine and safety.
Articles
Does Size = Strength?
Many folks ask the age-old question – is a bigger muscle a stronger muscle? In this piece we dive into the nitty gritty science of getting stronger in order to find out.
CUSTOM PROGRAMS
Quick tips
Post-Workout Protein
Experts used to recommend consuming protein ASAP after your workout, however, that recommendation has died out. Did we jump the gun on phasing it out?
Bands and Chains
Many think that bands and chains are just a powerlifting tool but they can be extremely useful for bodybuilders as well. Using bands or chains increases the amount of weight during the top half of the lift which forces the muscle to produce force throughout the whole range of motion.
D-Aspartic Acid
D-aspartic acid is often marketed as a natural testosterone booster but the reality is that this effect has not been shown in research. One study did find positive effects in older men.
Triceps Exercise Variations
Using multiple exercises is necessary to train virtually every muscle group in the body. This study found that specific exercises were able to target specific heads ot the triceps.
Cardio on Lifting Days or Different Days?
Bodybuilders have long known that performing cardio and lifting on the same day might not be best for gains. Why is this the case?
High Load vs Low Load Training
This study found that subjects were able to make similar gains in muscle size when using light loads vs heavy loads. The caveat is that sets must be taken close to failure for this effect to occur.
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 #065: Carbohydrate Cycling
In this episode of the Muscle PhD Live Academy we will discuss carb cycling and we’ll be answering community questions
Top 3 Ways to Use EAA’s for Max Hypertrophy
Dr. Jacob Wilson will go over the top 3 research-based ways to use essential amino acids (EAAs) for max hypertrophy.
The Muscle PhD Academy Live #059: 2x Per Day Training
In this episode of the Muscle PhD Live Academy we will discuss 2 a day training and we’ll be answering community questions
Can Sex Decrease My Gains?
Athletes have often been told to abstain from sexual activity with the belief that sex can impair performance. Is this true?
The Muscle PhD Academy Live #026: Metabolism
In this episode of the Muscle PhD Live, we will be discussing Metabolism. What is metabolism? How do we raise it to improve fat loss?
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.
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.