Articles
The 3% Rule
Training Intensity can be a confusing topic for many lifters. What is it and how do you plan it? The 3% Rule offers plenty of guidance for these questions.
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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
Periodization in Bodybuilding
Periodization is a common buzzword in the fitness industry but the word itself is often misunderstood and the theories are misused. How does it work in bodybuilding?
Articles
Hamstrings and Squat Strength
Several studies have found that the hamstrings are not overly activated during squats. Does this paint a full picture of hamstrings involvement in the squat?
Articles
Training Frequency
Many people think training frequency is a closed case in the research, but we actually know very little about the optimum frequency for each muscle group. Let’s get into more detail.
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
Hypertrophy vs. Hyperplasia
We know that muscles grow through a process called hypertrophy. However, another potential process, called hyperplasia, may exist. What’s the difference?
CUSTOM PROGRAMS
Quick tips
Squats vs Front Squats
Bodybuilders will often use front squats and back squats interchangeably in their training and this study supports that practice. Front squats cause similar levels of quad activation and require less weight to do so.
How Often Should You Eat?
Meal frequency doesn’t appear to have a significant effect on body composition, but there is an optimal frequency for optimizing protein synthesis throughout the day.
Deloads
Sometimes the best thing you can do to promote growth is to take some time off from the gym. This study found that trained athletes experienced significant muscle growth during a deload.
Mind-Muscle Connection and Muscle Activation
This study found that concentrating on specific muscle groups using the, “mind-muscle connection” can increase muscle activation during resistance training.
Alcohol Consumption
Most people generally understand that alcohol isn’t great for gains. But why is this the case? This study found that alcohol can impair protein synthesis following training.
Alcohol Consumption and Gains
Bodybuilders typically eschew alcohol for the fear of losing muscle or gaining fat. Are these concerns warranted, or is there more than meets the eye?
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Videos
TRAINING HACKS – Uncomfortable Doing Front Squats? Try This!!!
This week we are going to start with this tip. Personally, I have some shoulder mobility issues and wrist pain when trying to position for a front squat. If you have similar issues, this old-school training hack may help you out with this powerhouse exercise that will hammer your quads.
Does flexible dieting belong in bodybuilding?
Flexible Dieting. Do you have to eat “clean” on a diet, or can you add in junk food as long as it meets your calorie goals?
What Are Net Carbs?
What are net carbs? Why this is something vital to know when you are trying to maintain a low-carb or ketogenic diet.
Top 3 Ways to Increase Your Endurance
Dr. Jacob Wilson will give you the top 3 ways to increase your endurance with resistance training using research-based methods.
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 Reverse Pyramiding?
What is reverse pyramiding? How do you implement it into your training? How is it different than traditional pyramiding?
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.