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.
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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
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
Squats vs. Hip Thrusts
The bodybuilding community has rallied around the squat and hip thrust for glute development, but which exercise is better? New research may have the answer.
Articles
Working out with Masks
Many gyms have mask mandates in order to combat the COVID-19 pandemic. How do masks affect workout performance? Are they safe? Let’s see what the science says.
Articles
BCAAs: Pump or Dump?
BCAAs have come under fire in recent years with many questioning their usefulness. What factors need to be considered to make these claims?
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.
CUSTOM PROGRAMS
Quick tips
Cardio and Metabolism
Many in the fitness community think that performing steady state cardio will reduce your resting metabolism. However, this study found that not to be the case!
Isolation Exercises and Gains
Bodybuilders often add isolation exercises to their workouts to boost gains in muscle size. Is this necessary for novice bodybuilders?
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.
GABA
Many bodybuilders use GABA to improve their sleep quality. While this may not always be an effective use, GABA has been shown to increase growth hormone production overnight.
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.
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?
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Videos
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 #022: Glute Training Part 2
In this episode of the Muscle PhD Live Academy we will continue to discuss the most effective ways to train glutes
Should I Train My Neck?
Should I train my neck? We will give you some tips on how to train your neck and get the bull neck you want.
What can we Learn from CrossFit?
What can we learn from crossfit? Bodybuilding and crossfit seem to have very little in common on the surface. Let’s find some common ground.
How Do You Read a Nutrition Label?
To be confident in what you’re putting in your body, it’s important to know how to read a nutrition label. We’ll break it down.
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
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.