The Protein Corner

Casein+ is made with Truly Grass Fed certified milk, meaning the cows: Spend 250+ days per year on pasture Get 95%+ of their diet from grass and forage Are never given rBST or other growth hormones Produce antibiotic-free milk, double-tested before use And all of this is verified by independent audits, not self-reported. View Truly Grass Fed Certification Verifies the grass-fed standard (diet + pasture). Verifies higher animal-welfare practices. Confirms non-GMO feed and inputs.   What I...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Dumbbell Shrug Alternatives 3 Dumbbell Shrug Workouts More Trap Exercises Instructions Hold a dumbbell in each hand, stand up tall with your chest out, and lean forward so the dumbbell handles are over your toes and your shoulders are over the dumbbell handles. Let the dumbbells pull your arms straight and shoulder blades down as far as they’ll go. Take a deep breath, brace your abs, and raise your shoulders straight up toward your ears as high as they’ll go, keeping your arms straight. Pause briefly, then let the weight pull your shoulders down and return to the starting position. Expert Tips Think about trying to touch your shoulders to your ears, and pause a little longer at the top than you would for most exercises. This exercise has a shorter range of motion than most, so you want to make sure you take full advantage of it. Allow the dumbbells to pull your shoulders a...

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...