
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.
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.
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.

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.

Protein and carbohydrate timing can be unique strategies for boosting growth – or can they? Let’s dive in and see how important nutrient timing is for gains.

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?

Many lifters take NSAIDs or pain killers to alleviate muscle soreness following intense training. Is this the best practice for promoting recovery and gains?

Creatine is probably the most common supplement for bodybuilders. Even with myriad scientific data, some people remain concerned about creatine and safety.

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.

Visually it’s pretty easy to see that barbell and trap bar deadlifts differ. What are the key biomechanical differences? Can these affect growth?

Taurine is a common ingredient in pre-workout formulas but that might not be the best idea for individuals wanting to build muscle. Endurance athletes will get the most benefits out of taurine.

Steady-state cardio can interfere with muscle growth, but high-intensity interval training may be a better bet for the bodybuilder looking to stay healthy while maximizing growth.

Magnesium is one of the most important minerals for athletes and bodybuilders. It is involved in over 600 enzymatic reactions and plays a crucial role in insulin sensitivity.

Creatine monohydrate is probably the most effective supplement for individuals looking to make gains in muscle size and/or strength. How much should you take to optimize this effect?

Many lifters have a deadlift sticking point around the point of the lift where the bar is passing the knees. Specific exercises can be used to overcome this weakness and improve your deadlift.
Take a short quiz to create a program that’s tailored to your goals and needs. No more going to the gym day after day just to get zero results. Crush through plateaus and start getting the gains you deserve with a custom training program.
Takes 4 minutes

Should you have protein during your workout? What advantages does it have? What are the optimal times to take protein?

In this episode of the Muscle PhD Live Academy we will discuss intermittent fasting and we’ll be answering community questions

In this MPHD Live, we discuss Training Frequency to maximize gains and help you achieve the best overall results

This week we will be talking about whether muscle growth is linear, why muscle growth is so slow, and how you speed up the process?

Dr. Wilson discusses branched-chain amino acid supplements (BCAAs): how much to take, when to take them, and how they work in your body.

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 Dumbbell Pullovers.
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.