Background

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory in the department of health sciences and human performance at the University of Tampa in Tampa, Florida. Dr. Wilson has published over 100 peer-reviewed papers, book chapters, and published abstracts on muscle, sports nutrition, supplementation, and resistance training for bodybuilders and strength athletes.

Dr. Wilson's research has covered both the cellular and molecular responses to supplementation and nutrition, as well as the whole body changes in muscle size, strength, and power.

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Ketogenic dieting can be a game changer for many people, but it can be frustrating and counterproductive if done incorrectly. Have your burning keto-queries answered by Dr. Jake Wilson!
Section: Nutrition ::


Fasted cardio may be on its way out, but low-carbohydrate cardio may take its place as the fat-loss king. Learn how to maximize your cardio results with nutrition!
Section: Nutrition ::


Congratulations! You've made it to the finish line of Project Mass. Celebrate with a final cardio session, or enjoy some well-deserved rest and plan your next move.
Section: Training ::


It's your last lower-body hypertrophy workout in Project Mass. Celebrate by pouring everything you've got into these lifts!
Section: Training ::


This is your last chance to spur some growth in your chest, shoulders, and triceps in Project Mass. Don't waste it!
Section: Training ::


You've reached the final resistance training day of Project Mass. Congratulations! This is your final day to pull in some big gains in size and strength.
Section: Training ::


If you need a rest day, take it! Or, if you really want to push your limits at the end of this trainer, sprint with everything you've got and go for broke!
Section: Training ::


It's time to test your pull strength. Get in the gym today and hit your back with every ounce of energy you can muster.
Section: Training ::


It's time for your final push-strength workout. Get under the bar and push your chest, shoulders, and triceps to the limits of your newfound strength.
Section: Training ::


Today is your last leg-strength workout! It's your chance to find your 3-rep max and see just how far you've come. Don't hold anything back.
Section: Training ::


Emergency! Your chest and triceps are in dire need of some hardcore hypertrophy training. Get to the gym and knock out this tough workout!
Section: Training ::


A muscular back looks good on everybody, but it won't carve itself. Here's the hypertrophy workout that will help you build a bigger back and biceps!
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


Get your wheels ready for another round of intense hypertrophy work! Today's workout is a tough mix of giant sets, supersets, and intraset stretching.
Section: Training ::


Your back muscles need just as much work as your chest. Here's to building a stronger, balanced, better-looking physique!
Section: Training ::


Project Mass won't just help you build a bigger chest, it'll help you build a stronger chest! Today is all about building serious push strength.
Section: Training ::


That's right, it's time to get in the gym and focus on building a massive back! You've got another superset and blood-flow restriction workout on tap.
Section: Training ::


Take a rest today, or if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


It's time for a low-volume leg workout, but don't think that means you get to take it easy. Make the most of each and every rep!
Section: Training ::


Today's push-hypertrophy workout is built on a foundation of supersets and blood-flow restriction. Hit your chest and triceps hard to net incredible results!
Section: Training ::


Hope you had a chance to rest yesterday, because today's leg hypertrophy workout calls for giant sets, supersets, and even intraset stretching. This is how you grow.
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


Get ready to build a strong, massive back! Today's pull-strength workout will challenge every muscle fiber in your upper body, but it will help you earn rest tomorrow.
Section: Training ::


Take a rest today, or if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Today's leg-strength workout will push your muscles, metabolism, and energy systems to the limits! Get ready for four exercises and 7 heavy reps of 5 sets each!
Section: Training ::


Push the hell out of the bar during today's high-intensity strength workout. Show off your awesome gains to everybody at your gym!
Section: Training ::


Whether you're pulling up your body weight or rowing a stack of weights, be sure to give today's pull session everything you've got!
Section: Training ::


Looking to ramp up muscle growth? Good thing you came to today's push hypertrophy session of supersets and blood-flow restriction training.
Section: Training ::


Kick your training up a notch by pairing supersets and giant sets. Your legs will take a pounding, but you'll push them to grow, grow, grow!
Section: Training ::


Take a rest today, or if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Long live huge, muscular legs! Add size to your quads and strengthen your hamstrings, glutes, and entire posterior chain with today's workout.
Section: Training ::


Push your limits with today's chest and triceps training session! It's time to build some serious pushing power.
Section: Training ::


''Sun's out, guns out'' is more than just a summertime saying. Build a strong back and bulging biceps with today's upper-body workout.
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


A good set of biceps never goes out of style. Today, work to build a wide back and a powerful set of arms!
Section: Training ::


It's time to train your chest to exhaustion and push for some massive growth. Build big pecs and horseshoe triceps with today's workout!
Section: Training ::


Build a strong, well-defined chest and push yourself to the limit today!
Section: Training ::


A big back is a real sign of coiled physical power. Build a strong, status-worthy back with today's workout!
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


It's time to take your legs to task with an intense hypertrophy workout that includes BFR and dropsets. Project massive wheels is in effect!
Section: Training ::


Today's workout is devoted to building significant lower-body strength, and it's chock-full of complex compound movements. Get on it!
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


A gnarly back-attack is on the docket today. Hit this major muscle group with focus, effort, and heavy weight.
Section: Training ::


It's international chest day every time you lay down on the bench. Get under the bar and press your way to brand-new size and strength.
Section: Training ::


Get ready to hit your lats, traps, and entire back with some heavy weight! It's time to row, shrug, and pull your way to new levels of strength.
Section: Training ::


Take a rest day today, or if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Grow your wheels with today's hypertrophy-based leg smash. Today's training session calls for dropsets, intraset stretching, and a whole lot of work.
Section: Training ::


Your bench press numbers aren't going to increase by themselves! Blast your chest and triceps with today's push-strength workout.
Section: Training ::


Well-defined wheels are the difference between an incredible physique and a decent physique. Carve out a killer lower body with today's workout!
Section: Training ::


Take a rest today, or if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


It's time for your final resistance workout of this microcycle! Hit your back and biceps hard and earn your rest tomorrow.
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


Today calls for another hypertrophy-focused lower-body workout. The lower volume will help you recover and spur future growth!
Section: Training ::


Today's chest and triceps hypertrophy workout is exactly what you need to push your way to incredible gains in size and strength!
Section: Training ::


It's time for another pull-strength session. Hit your back and biceps with today's low-volume series of rows and curls!
Section: Training ::


It's time for your second recovery microcycle of Project Mass. Dial back the volume, but keep your hard efforts and focus intact! You've got legs today.
Section: Training ::


Today calls for a push-strength workout. The volume is down since this is a recovery microcycle, but make sure your effort is still turned up!
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Today is your last resistance-training day of this microcycle. Hit your back and biceps with everything you've got!
Section: Training ::


Hope you enjoyed resting yesterday, because it's time to shock your legs into growth with this challenging hypertrophy workout!
Section: Training ::


Today's push-hypertrophy workout will help you add serious size to your chest, shoulders, and triceps. Shock your muscles and reap the rewards!
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


It's back-building time! Today's strength workout will challenge your back and biceps with heavy rowing variations and a pack of heavy curls.
Section: Training ::


Today's push-strength workout calls for heavy chest, shoulder, and triceps work. Push, press, and dip your way to new growth!
Section: Training ::


It's time to build some serious posterior chain strength! Today's workout kicks off with squats and rolls right into deadlifts and leg presses. Get ready to work.
Section: Training ::


Your muscles can handle multiple assaults each week, as long as you're smart about the plan of attack. Give yourself both the stimulus to grow and space to heal with autoregulatory training!
Section: Training ::


Push your chest, shoulders, and triceps to build new muscle with today's high-volume hypertrophy workout. You've got 300 reps lined up!
Section: Training ::


Today's back and biceps workout includes 350 muscle-building reps. Get ready to pull your gains into overdrive!
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Today's muscle-building leg workout calls for a lot of reps, dropsets, and a superset. You'll definitely be sore after this lower-body blast!
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


It's time to build a seriously strong back! This series of rows will help you do it. Get in the gym and row your way to strength gains.
Section: Training ::


Build serious pushing strength with today's intense chest, shoulder, and triceps workout. It's time to move some heavy iron.
Section: Training ::


Today's pull workout will help you pull, row, and curl your way to massive biceps and a wide, thick back! Want even more growth? This session includes strip sets for good measure.
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Today's legs strength workout includes four unique compound exercises to push your gains to new levels! Squat, press, and deadlift your way to strong.
Section: Training ::


Push your body to build new muscle and gain strength with this intense hypertrophy workout for your chest, shoulders, and triceps. Get ready to fail!
Section: Training ::


Squat, lunge, and deadlift your way to bigger legs with today's hypertrophy workout! This legs bomber also includes a number of killer training techniques.
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


Ready to thrash your back and biceps with some heavy rows and curls? Good. Today's strength workout will push your pulling muscles to grow.
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Want big legs? Then you need to build strong legs. It's time to gradually increase the intensity of your workouts to spur new muscle and strength gains!
Section: Training ::


It's time to build powerful pecs and triceps. Your strength gains will allow you to lift heavier during your hypertrophy workouts, which will help you build more size!
Section: Training ::


Strong pulling muscles will boost your performance and set the stage for future upper-body muscle growth. Hit the gym hard today!
Section: Training ::


It's time to thrash your pushing muscles with a heavy chest and triceps workout. Lay a strong foundation for future muscle growth!
Section: Training ::


Your back muscles need just as much work as your chest. Here's to building a stronger, more balanced, better-looking physique!
Section: Training ::


It's time for another hypertrophy-focused leg workout. Hit this lower-volume training session with everything you've got!
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


You just powered through eight grueling days of strength and hypertrophy shock workouts. Today is all about building strong legs, but it's time to lower the volume and focus on recovery.
Section: Training ::


Push your way to a stronger chest and more powerful shoulders! This microcycle is all about recovery, so the overall volume is lower than your last few push strength workouts.
Section: Training ::


It's time to attack your back and biceps with another pull strength workout. The total volume is pretty low, but you should still hit the gym with everything you've got!
Section: Training ::


It's time to work on building an epic back and massive biceps. Today's workout calls for a variety of advanced training techniques to kick your growth into overdrive!
Section: Training ::


Take a rest today, or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


It's time to turn up the volume on your chest training. In addition to higher reps, you've also got dropsets, blood flow restriction, and a superset on tap!
Section: Training ::


It's time for another heavy push workout. Hammer your chest and shoulders with a series of compound exercises to spur strength gains and muscle growth!
Section: Training ::


Today's workout is all about building your pulling strength. Hit your back and biceps hard with heavy weight, high intensity, and relatively low volume.
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


It's high time for your second leg workout of Microcycle 3. This time around, you're going to turn up the volume, build some size, and try blood flow restriction training!
Section: Training ::


There's no turning back, but it is time to train back. Finish Microcycle 2 with a bang. Hit your back and biceps hard with this muscle-building workout!
Section: Training ::


Take a rest today, or if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


Today calls for another workout designed to help you build a strong, solid set of legs. Kick the tires and hit your wheels with heavy weight!
Section: Training ::


Blood flow restriction training (BFR) is one of the latest and greatest muscle-building techniques. Learn how to do it properly right here!
Section: Training ::


Your chest and triceps called. They're ready to grow! Put in your headphones, get to the gym, and blast through this intense push workout.
Section: Training ::


Eccentric training is an advanced technique that will increase the difficulty of any lift and the amount of muscle fibers the lift recruits. It's easy to implement. Here's how it's done!
Section: Training ::


What keeps people motivated in the gym year after year? Spoiler: It ain't wishful thinking or magical pixie dust.
Section: Training ::


Your back muscles need just as much work as your chest. Balance a strong push day with an equally strong pull day. Get back to it!
Section: Training ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


Hope your legs feel fresh, because you're about to hit them with some hypertrophy work! Are you ready to turn up the volume, and your growth?
Section: Training ::


Project Mass won't just help you build a bigger chest, it'll help you build a stronger chest! Today is all about developing increased push strength.
Section: Training ::


Strip sets, also known as dropsets, are an effective technique you can add to your hypertrophy workouts for extra muscle stimulus and growth! Here's how to do them properly.
Section: Training ::


Strong legs form the foundation of a great physique. Lace up your shoes and turn on your favorite leg-day music so you can crush your workout today!
Section: Training ::


Supersets are a very simple but incredibly effective training technique. You'll use them frequently in Project Mass, so check out this primer before putting the technique into practice!
Section: Training ::


Take a rest day today or, if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!
Section: Training ::


These advanced training techniques will put your muscle-building power into overdrive! Here's how to do them, and how to implement them into your workouts.
Section: Training ::


A muscular back looks good on everybody. Here's the hypertrophy workout that will help you build it. Now get back to the gym!
Section: Training ::


Want to maximize your results and get the most from Project Mass? This simple, effective, mass-building supplement stack has everything you need.
Section: Supplements ::


If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.
Section: Training ::


Hope your legs are recovered, because you're about to hit them with some hypertrophy work! You ready for some volume?
Section: Training ::


Today is all about stacking some size on your pecs and triceps. Get in the gym, get to work, and get growing.
Section: Training ::


Project Mass is a groundbreaking fusion of bodybuilding's past and future, and not just in the gym! Learn how to time your nutrient intake to use fat as fuel and give your muscles what they need to thrive during brutal training.
Section: Nutrition ::


Are you ready to learn what it takes in order to make constant gains? Day 1 of Project Mass will show you what growth is all about. Let's build big legs!
Section: Training ::


Project Mass won't just help you build a bigger chest, it'll help you build a stronger chest! Today is all about building powerful pecs.
Section: Training ::


Project Mass is more than a trainer. It's a 14-week master class in lifting, eating, and supplementing for muscle growth. This is what you've been waiting for?the training education of a lifetime!
Section: Training ::


Project Mass is a cutting-edge training, nutrition, and supplement program designed to help you build maximum size. This is how you grow.
Section: Training ::


Researchers have known for years that weighted stretching between sets can produce astounding results in muscle growth. Here's how to make it work for you!
Section: Training ::


After a brutal leg workout, you might imagine that your body will need a week to repair and regrow. Not so! If you want to keep growing for years to come, you need to rethink the way you approach workout frequency and volume.
Section: Training ::


Lifters have been using eccentric-focused training as an overload technique for decades. But recent science has given greater insight into why this works, and how to make it work best. Here's what you need to know!
Section: Training ::


Ask the Muscle Prof: Caloric restriction may be unavoidable if you're trying to lose weight, but that doesn't mean crash dieting is the only way. Use the latest research to your advantage and get lean the healthy way!
Section: Nutrition ::


Supplements can work, but only if you approach it with the right perspective and work hard in the gym. Learn the fundamentals of mass-building supplementation with Dr. Jacob Wilson!
Section: Supplements ::


Ask the Muscle Prof: Is the traditional bulking and cutting routine more trouble than it's worth? Jacob Wilson, PhD, weighs in with answers you need to succeed.
Section: Nutrition ::


You can drive yourself crazy with the what, when, and how of muscle-building nutrition. Or you can master the fundamentals with guidance from Dr. Jacob Wilson. Get your plate in order and your physique will follow!
Section: Nutrition ::


I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin.
Section: Training ::


Fast-twitch muscle fibers aren't just important for sprinters and competitive weightlifters. Here's what they have to offer bodybuilders!
Section: Training ::


There's failure and then there's failure. One is a time-proven technique for anabolic growth; the other is a surefire way to compromise your gains. Learn the difference and the science behind them!
Section: Training ::


Restricting blood flow to the arms or legs during training may sound crazy, but the Muscle Prof has been front and center on the latest research into what is actually a cutting-edge hypertrophy technique!
Section: Training ::


The first meal of the day is a free-for-all for some and an afterthought for others. Here's your guide to making the perfect bodybuilder breakfast.
Section: Nutrition ::


You've heard the benefits of high-intensity cardio for weight loss, but you're concerned it'll cost you hard-earned muscle. Learn the truth!
Section: Training ::


Overtraining is the bogeyman of the bodybuilding world. But is it really the menace it's cracked up to be? Our Muscle Prof, Dr. Jacob Wilson, looks at the research and explains how to safely increase your workload.
Section: Training ::

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