Articles
Writing your own Program Part 3
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.
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
Micronutrients
Many often tout the importance of proper vitamin and mineral intake in bodybuilders, but how important are micronutrients for gains? Let’s see what the science says.
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
Calories and Energy Balance
Are all calories equal? Is calories in vs calories out the most important component of a diet for weight loss? Let’s see what the science says about these hot-button issues.
Articles
Protein Intake and Bodybuilders
Most current scientific reviews state that the optimal protein intake for maximizing muscle gain is well below what many bodybuilders consume. Is this true?
Articles
Range of Motion and Growth
Many often advocate for using a full range of motion when lifting weights. How important is this? Does science agree with this advice, or is there more to it?
CUSTOM PROGRAMS
Quick tips
Stretching Hurts Performance?
Many athletes and recreational trainers use static stretching as their pre-workout warm up. Is this the best practice to prepare for sports or lifting?
Wide Stance vs Narrow Stance Squats
This study confirmed the classic bodybuilding theory that wide stance squats activate the glutes more while narrow stance squats target the quads.
How to Carb Cycle
Summary: There’s a few different methods of carb cycling, but most of them are designed to optimize performance in endurance athletes. Since bodybuilders or powerlifters
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?
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.
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.
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Videos
The Muscle PhD Academy Live #017: Accommodating Resistance
In this episode of the Muscle PhD Live Academy we will discuss Accommodating Resistance and how it can maximize your gains
Should I Have Protein Before Bed?
Should I have protein before bed? Dr Wilson will answer this question and explain how and when protein intake before bed will improve your gains.
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.
Front and Backloading Strategies
Bodybuilders often employ front or backloading strategies to improve their stage appearance. Dr. Wilson will discuss this on today’s video
What Is the Applied Science and Performance Institute?
What is Applied Science and Performance Institute (ASPI)? Let’s take a tour of Dr. Jacob Wilson’s research facility.
Can Essential Amino Acids Help You Burn Fat?
Can essential amino acids help you burn fat? We will explain what EAAs are and how to supplement with them.
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.