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.
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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
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.
Articles
All About Creatine
Creatine is probably the most common supplement for bodybuilders. Even with myriad scientific data, some people remain concerned about creatine and safety.
Articles
Intensification Methods
Intensification Methods are strategies designed to push a muscle past failure and maximize growth. Do they work? Is there any science behind them?
Articles
The Courtroom of Gains
Many have described the gym and its constituents as a courtroom. How accurate is that analogy? Let’s take a look at an interesting case and find out.
Articles
Hamstrings in the Squat
Research continues to uncover minimal hamstrings involvement in the squat, but the fitness community often claims otherwise. What’s the deal here?
CUSTOM PROGRAMS
Quick tips
Creatine Monohydrate
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?
How Long Should You Sleep?
It’s well-known that the current recommendation for sleep is around 8 hours per night. However, athletes and bodybuilders need more sleep due to increased recovery demands.
Mechanical Tension
The most current literature behind muscle growth supports the theory that mechanical tension is the main driver of muscle growth. What is mechanical tension and how can you optimize it?
Bench Tip #3
We often think of the bench press as an upper body exercise, but interestingly enough, your leg and core strength can be a limiting factor in max benching.
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.
Isolation Exercises and Gains
Bodybuilders often add isolation exercises to their workouts to boost gains in muscle size. Is this necessary for novice bodybuilders?
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Videos
TRAINING HACKS – Want To Build A Better Chest? Try This Hack!
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.
Does the Protein Window of Opportunity Exist?
For years, we’ve heard that it’s important to consume protein right after your workout during the anabolic window. Is this a real thing?
The Muscle PhD Academy Live #001: Metabolic Rate
https://www.youtube.com/watch?v=y2-mNsf8NyU&t
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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
Will Power Training Make You Grow?
Will power training make you grow? How do you employ techniques to increase your power output to maximize growth?
The Muscle PhD Academy Live #018: Glute Training Part 1
In this episode of the Muscle PhD Live Academy we will discuss the most effective glute training methods to help you achieve your glute goals
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.