Articles
CNS Fatigue
CNS fatigue is kind of a hot topic in the fitness industry. Some will argue its existence whereas others will misuse the term entirely. What does the science say?
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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
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
Stretching and Performance
Static stretching is one of the most popular ways to warmup before exercise. Let’s dig in and see if this is a good practice and if it’s the best method for improving flexibility.
Articles
Common Supplement Mistakes
Lifters often use supplements for assisting in their bodybuilding goals, but we often see supplements get misused. What are the most common mistakes we see?
Articles
Post-Workout Nutrition
Optimizing post-workout nutrition can greatly benefit recovery from exercise. What and when should you eat after your workout to maximize gains?
Articles
What I’d do Differently
Today’s fitness enthusiasts have little direction when it comes to long-term training programs. However, a roundtable discussion with gym veterans can offer some clues.
CUSTOM PROGRAMS
Quick tips
Macros and Cutting
Creating a calorie deficit is important for a successful cut. How should you go about creating this deficit?
Triceps Exercise Variations
Using multiple exercises is necessary to train virtually every muscle group in the body. This study found that specific exercises were able to target specific heads ot the triceps.
Sleep and Performance
We know that sleep is important for recovery, but this study also found that sleep is incredibly important for optimizing performance. Make sure you’re getting at least 8-hours of sleep every night for optimum performance.
Pre-Workout Carbohydrate
If you’re training for endurance or usually train longer than an hour at a time you might get some benefit out of consuming carbohydrates before your workout.
Tongue Position and Strength
There are many tricks one can use to increase strength but, interestingly enough, the position of your tongue in your mouth may play a massive role!
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.
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Videos
Can Sex Decrease My Gains?
Athletes have often been told to abstain from sexual activity with the belief that sex can impair performance. Is this true?
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.
Why Is Muscle Growth So Slow?
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?
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.
What Are the Differences Between Training Beginners and Veterans?
What are the differences between training beginner and veteran bodybuilders? We will go over training, periodization, and nutrition needs.
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.
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.