The Protein Corner

For decades, bodybuilders have lived by the rule that you must eat one gram of protein per pound of body weight per day, or you’re leaving gains on the table.  Over the past few years, though, many researchers and fitness influencers have backpedaled, claiming that the real threshold is 0.7 g/lb, and eating more than this is a waste of calories and money.  The main piece of evidence for this position was a 2018 meta-analysis from McMaster University. Scientists pooled the results of 49 studies with ~1,900 people and found that muscle growth plateaued at about 0.73 g/lb of protein per day. Here’s what the results looked like:  And just like that, the “1g/lb” rule sank like the Bismark.  Or did it?  There are 3 reasons you should take these study results with a grain of salt:  1. Every single study on trained weightlifters found they gained more muscle with protein intakes over 0.7 g/lb. When the researchers zoomed in on people who actually lifted weig...

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The “push pull legs upper lower” (PPLUL) split is a 5-day per week weightlifting program that combines the push pull legs and upper lower splits.  The push pull legs split is generally a 3-day per week routine that involves dedicating a single day to pushing, pulling, and legs (lower body), usually on Monday, Wednesday, and Friday.  The upper lower split is generally a 4-day per week routine that involves alternating between upper- and lower-body workouts, usually on Monday, Tuesday, Thursday, Friday.  With PPLUL, you essentially take half of a typical upper lower split and bolt it onto the back of a push pull legs split, and voila, you have a push pull legs upper lower split.  There are a few reasons you might want to give it a try:  It has you training five days per week, which is more suited to intermediate and advanced weightlifters.  It gives you a little more flexibility in terms of which exercises you do (for instance, if you want to develop y...