Articles
Fasted Training
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?
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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
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
What Causes Growth?
In this piece we cover the latest science on the determinants of muscle hypertrophy and how you can apply this information in your own training.
Articles
Pain Killers and Gains
Many lifters take NSAIDs or pain killers to alleviate muscle soreness following intense training. Is this the best practice for promoting recovery and gains?
Articles
Exercise Variation
Attitudes towards exercise variations in the bodybuilding community are pretty split – some swear by variation while others decry its importance. What’s the science say?
Articles
Metabolism-Boosting Strategies
Many bodybuilders are interesting in boosting their metabolism for body composition optimization. What strategies can you use to boost metabolism?
CUSTOM PROGRAMS
Quick tips
Tongue Position and Gains?
This ground-breaking study found that the position of your tongue in your mouth can influence power production in isolation exercises.
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
Nutritional Interventions for Recovery
Proper nutrition is the most important component of a well-rounded recovery plan. Water, electrolytes, carbohydrate, and protein all need to be optimized post-training to maximize recovery.
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.
What Time of Day Should you Train?
This review found that subjects training in the morning made similar training adaptations to subjects training at night. Strength is usually greater at night, however,
Back Squat vs Front Squat
This study found that back squats and front squats produce similar quad activation, but the load used in the front squat was much lower to achieve this activation.
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Videos
Optimal Reps For Growth: How Many Reps Should You Be Doing?
In this video we will discuss the optimal reps for growth and how to create the right environment for optimal muscle gains.
Optimizing Squats for Glute Development
Wondering how to optimize squats for glute development? Dr. Wilson will go over ways to optimize the king of lifts to develop lagging glutes.
Ketogenic Diet and Thyroid Hormone
https://youtu.be/meqbdCTJqao Not many topics cause more division in the fitness industry than a ketogenic diet. Despite this back-and-forth, a lot of athletes LOVE it! Whether it
Will a Cheat Day Boost My Metabolism?
How often have you heard that a cheat meal will improve your metabolism? In this video, I will go over the pros and cons of having a cheat meal or cheat day.
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.
TRAINING HACKS – Still Uncomfortable Doing Front Squats? Try This!!!
This week we are going to start with this tip. As I mentioned in the previous video, I have some shoulder mobility issues and wrist pain when setting up for the front squat. This week’s hack is a bit more advanced than last week, as it requires this amazing piece of equipment. If you are lucky enough to have one of these in your gym, give this a try and let us know how it has helped you
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.