The Protein Corner

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Barbell Bent-Over Row Alternatives 3 Barbell Bent-Over Row Workouts Muscles Worked by the Barbell Bent-Over Row More Back Exercises Instructions Load a barbell with one 45-pound plate on either side, or bumper plates that are the same size as standard 45-pound plates. This ensures the bar is the proper height off the floor. Stand in front of the bar, position your feet so your heels are about six inches apart with your toes pointed slightly out, and move the bar about an inch from your shins. Bend over and grab the bar with a double-overhand grip (both palms facing down) just outside your shins. Flatten your back by pushing your hips up and your belly forward, pull your shoulder blades “back and down,” and push your upper arms into your sides. Start the pull by extending your legs (raising your hips) to “pop” the weight off the floor, then pull your elbows toward the ceiling t...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Cable Lateral Raise Alternatives 3 Cable Lateral Raise Workouts Muscles Worked by the Cable Lateral Raise More Shoulder Exercises and Workouts Instructions Move the pulley to its lowest position on a cable machine and attach a handle. Grab the handle in your right hand and stand with your feet about shoulder-width apart, perpendicular to the pulley so your left shoulder faces it (you can hold the machine with your left hand for balance). Take a breath, lift your chest slightly, and lean forward about 10–15 degrees. Extend your right arm out in an arc toward the ceiling and slightly away from your chest with your palm facing the ground. Keep raising the handle until your right arm is roughly parallel to the floor, then lower it and return to the starting position. Switch sides and repeat with your left arm. Expert Tips Keep your torso as stable as possible. The more your upper body is ...

Table of Contents + Instructions Expert Tips Mike's Take Bulgarian Split Squat Alternatives 3 Bulgarian Split Squat Workouts Muscles Worked by the Bulgarian Split Squat More Leg and Glute Exercises Instructions Hold a dumbbell in each hand and stand two to three feet in front of a bench or other surface about knee-height off the ground. Lean slightly forward, put most of your weight on your right foot, and extend your left foot behind you, resting the top of your foot on the bench. Keeping your right foot firmly planted, lower your butt toward the floor by bending both knees at the same time until your left knee touches the floor or your right thigh is parallel to the floor (whichever comes first). Stand up to return to the starting position. When you’ve finished your reps, switch legs. Expert Tips If your grip fails before your legs, use weightlifting straps . This helps prevent your grip strength from becoming a limiting factor in the exercise. Experim...

Nobody pays as much attention to what they eat as a bodybuilder. The calories have to be right and macros have to be balanced , and we can’t forget about the micros , either. Then you have to account for each person’s individual dietary preferences and protocols– intermittent fasting , carb cycling , ketogenic dieting , and flexible dieting , to name a few. Regardless of what diet you follow, these bodybuilding recipes have you covered. You’ll find a little bit of everything here to help make your meal prepping a success, from high-calorie and high-carb to low-calorie and low-carb, fast and easy to more involved (and rewarding!). Enjoy! 1. Protein Flax Waffles Makes 3 large waffles You don’t need to eat a bowl of cottage cheese in order to fit it into your meal plan. Not everyone finds cottage cheese to be enjoyable by the spoonful, and you don’t have to. In this protein waffle recipe, it’s the secret ingredient to make the final result rich and moist...

Table of Contents + Instructions Expert Tips Mike's Take Incline Dumbbell Press Alternatives 3 Incline Dumbbell Press Workouts Muscles Worked by the Incline Dumbbell Press More Chest Exercises and Workouts Instructions Set an adjustable bench to about 30 degrees. Sit on the edge of the bench, holding a dumbbell in each hand, with the dumbbells resting vertically on your thighs. Lean back and kick your thighs (and the dumbbells) toward your chest, rolling back onto the bench until you’re lying against the backrest with the dumbbells at either side of your upper chest. Pull your shoulder blades together and toward your butt, plant your feet firmly on the floor, and push the dumbbells straight up until your arms are locked. Lower the dumbbells by reversing the motion until the handles are level with your chest, then repeat. When you’re finished with a set, shift the dumbbells onto your thighs and sit up by swinging your legs and dumbbells downward and you...