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?
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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
Time Under Tension
Time Under Tension has become a massive catchphrase in the fitness community. Is it really the most important variable for maximizing growth?
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
CNS Fatigue
CNS fatigue is kind of a hot topic in the fitness industry. Some will argue its existence whereas others will misuse the term entirely. What does the science say?
Articles
Muscle Science: A History
Over the years, science has developed a greater understanding of muscle contractions and function. However, some key aspects have always perplexed scientists until recently.
Articles
Sleep and Bodybuilding
Sleep can be a hot topic for many as it’s nearly impossible to get proper sleep in today’s world. How can missing out on sleep affect muscle growth?
CUSTOM PROGRAMS
Quick tips
Shoulder Exercise Variations
Many bodybuilders use multiple exercises and implements to train the shoulders. This study found that using dumbbells caused more shoulder activation than using barbells.
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.
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.
Calories for Cutting
Reducing calorie intake is necessary to drop significant fat during a cut. What’s the best deficit for maintaining muscle mass during a cut?
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.
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.
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Videos
What Should I Have Post-Workout?
The post-workout period is a time in which practitioners often recommend to consume food. What exactly should you have?
Whey Protein Vs. Whole Food
We will go over the effects of whey protein vs. whole food on protein synthesis, and how they help you become more anabolic.
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 – No Preacher Curl? No Problem
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 preacher curl. For some reason, not all gyms have them. So here’s a way to get around that.
Using Caffeine Pre-Workout
We’ll dig into the science around taking caffeine pre-workout, including optimal dosage and how to maximize its effects.
3 Reasons Why Your Glutes Aren’t Growing, Part 1
If you can’t seem to make your glutes grow, you’ve come to the right place. Here’s some no-nonsense advice on why your glutes aren’t growing.
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.