Articles
Chest Training 101
Growing the pectorals is a goal of many gym goers. What’s the best way to go about developing this oft-sought after muscle group? Let’s see what the science says about the pecs.
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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
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.
Articles
Bodybuilding vs. Powerlifting
While the end-game differences between bodybuilding and powerlifting are well-known, how does this affect training and nutrition for each sport?
Articles
Nutrition Inconvenience
Most folks know that just about any diet plan can support your goals. However, that sentiment is based on diet adherence; how can you improve diet adherence?
Articles
Muscle Memory
Muscle memory is an often misused phrase when considering various skills and exercise training. Let’s dig into what muscle memory truly is.
Articles
Writing your own Program Part 4
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
Bench Tips
Accessory exercises can be important for improving strength in the bench press. This study found that dumbbell bench and dumbbell flyes induced similar amounts of pectoral activation when compared to barbell bench.
Sleep and Fat Loss
People often focus on diet and exercise when trying to lose fat but it appears that optimizing sleep is equally as important. This study found that individuals who slept longer lost more weight as fat.
Isolation Exercises and Gains
Bodybuilders often add isolation exercises to their workouts to boost gains in muscle size. Is this necessary for novice bodybuilders?
Muscle Activation in Compound and Isolation Exercises
Many people think that isolation exercises increase muscle activation compared to compound movements but this study found that not to be the case.
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.
ZMA
ZMA is a popular sports and bodybuilding supplement that athletes use for different reasons. ZMA may slightly increase natural testosterone production and may improve sleep.
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Videos
The Muscle PhD Academy Live #062: Advanced Training Variables | Lawrence Ballenger
In this episode of the Muscle PhD Live Academy we will discuss advanced training variables and we’ll be answering community questions
Should You Have Protein During Your Workout?
Should you have protein during your workout? What advantages does it have? What are the optimal times to take protein?
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.
The Muscle PhD Academy Live #054: The Importance of the Circadian Rhythm
In this episode of the Muscle PhD Live Academy we will discuss the circadian rhythm and we’ll be answering community questions
The Muscle PhD Academy Live #011: Artificial Sweeteners
In this episode of the Muscle PhD Live Academy we will discuss the effects of artificial sweeteners. Are they good or bad for you?
TRAINING HACKS – Small Calves? No Problem!
Calves are some of the most stubborn muscles to grow for most. If you have done endless calf raises and still see no results, this may be why. You need variety. Try this and see them grow from baby calves into Spanish fighting bulls!
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.