Articles
Writing your own Program Part 1
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
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
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
Pain Killers and Gains
Many lifters take NSAIDs or pain killers to alleviate muscle soreness following intense training. Is this the best practice for promoting recovery and gains?
Articles
Muscle Science: A History
Over the years, science has developed a greater understanding of muscle contractions and function. However, some key aspects have always perplexed scientists until recently.
Articles
What is Broscience?
Broscience is a term we often hear thrown around, but what does it actually mean? How is a broscientist different from an evidence-based practitioner? Let’s discuss.
CUSTOM PROGRAMS
Quick tips
Is Training Frequency Muscle Group-Specific?
How often should you workout? Does this depend on what muscle groups you’re training? This study found that muscles in the lower body typically recovered more quickly than upper body muscles.
Squats and Knee Health
Many health practitioners believe that squats, especially deep squats, are bad for your knees? Is this really the case? What does the science say?
Sleep Deprivation and Gains
Professionals often harp on the importance of nutrition and training when trying to build muscle. However, sleep is just as important.
Improving Floor Weakness in the Deadlift
Some lifters experience difficulty pulling from the floor during the deadlift. Mobility work may be necessary for beginners, but advanced lifters need specific training to overcome this.
Leg Press Foot Positions
A common gym thought is that changing your foot placement on a leg press can influence muscle activation. This study confirmed that theory by finding different activation patterns in different positions.
Wide Grip vs Close Grip Bench
This study confirmed a classic gym theory that a wide-grip bench press will target the chest more while a close-grip bench press emphasizes the triceps more.
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Videos
Whey Protein Vs. Whole Food
We will go over the effects of whey protein vs. whole food on protein synthesis, and how they help you become more anabolic.
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.
TRAINING HACKS – Small Calves? No Problem!
Calves are some of the most stubborn muscles to grow for most. If you have done endless calf raises and still see no results, this may be why. You need variety. Try this and see them grow from baby calves into Spanish fighting bulls!
Are Macros All That Matter? The “If It Fits Your Macros” Mentality
Are macros all that matter? Does “if it fits your macros” have a place in bodybuilding? Or does food quality matter?
Exogenous Ketones
Dr. Wilson will talk about exogenous ketones, including what they are and how to properly use them to maximize their effects.
The Muscle PhD Academy Live #060: Insulin Sensitivity
In this episode of the Muscle PhD Live Academy we will discuss insulin sensitivity 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.