
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.

This is a story about a fellow named Pete. Pete is none of us, and Pete is all of us, so let’s follow his journey into the world of bodybuilding.

Many bodybuilders are interesting in boosting their metabolism for body composition optimization. What strategies can you use to boost metabolism?

The debate about knee safety during the squat has raged over the past few decades. Let’s dig into what the science says about squats and knee health.

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?

Carb cycling is a popular stategy employed by athletes and bodybuilders in an attempt to improve exercise adaptations and body composition. Does it work?

Periodization is simply planned variation in your training. One way to add this variation is by changing the exercises you use. This has been shown to be more effective for gains in strength which can drive increases in muscle size.

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.

Many bodybuilders use multiple exercises and implements to train the shoulders. This study found that using dumbbells caused more shoulder activation than using barbells.

The current recommended protein intake for athletes more than likely isn’t enough protein for the bodybuilder trying to maximize muscle growth. Some studies are showing greater gains with higher protein intakes.

This study confirmed the classic theory that the upper chest is more active during incline bench press exercises. Chest muscle activation was also influenced by grip width.

This study confirmed the classic theory that wide stance squats will target the outer quad and glutes more while narrow stance squats emphasize the inner quads more.
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.
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What are the differences between training beginner and veteran bodybuilders? We will go over training, periodization, and nutrition needs.

What is the glycemic index? Why is it a critical aspect of a well balanced bodybuilding diet? Dr. Wilson will break it down in this video.

In this episode of the Muscle PhD Live Academy we will discuss if BCAAs are worth taking and what their effects are

In this episode of the Muscle PhD Live Academy we will discuss the ketogenic diet and it’s effects on your metabolism

In this episode of the Muscle PhD Live Academy we will discuss the effects of artificial sweeteners. Are they good or bad for you?

In this episode of the Muscle PhD Live, we will be discussing Biceps Training. This is a great discussion on how to optimize your arm training
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.