The Protein Corner

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube We often hear claims from steroid users that performance-enhancing drugs only give them a slight advantage, emphasizing their dedication and hard work.  But is this reality or just a smokescreen? This episode unpacks a study from The University of Sydney comparing 147 natural bodybuilders with 40 steroid users. We’ll delve into training volumes, rest intervals, cardio habits, supplementation choices, and their actual results. If you’ve ever wondered about the tangible advantages of steroids and how natural bodybuilders’ methods contrast with their “enhanced” counterparts, this episode offers clear insights.  From volume and intensity to supplement choices that highlight the health concerns of steroid use, this podcast sheds light on what truly sets apart the natural from the enhanced. Timestamps: 0:00 – Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:0...

Athletic Greens’ AG1 is a greens supplement hailed by many as an elixir of wellness.  Despite a slew of celebrity endorsements and heaps of positive user reviews, however, not everyone is sold. Some shrewd commentators have questioned its formulation, ingredients, and price tag, leading many to wonder whether Athletics Greens is worth it .  In this article, you’ll learn what AG1 is, AG1’s ingredients , why it’s so heavily hyped, whether it’s a good product for you or if an Athletic Greens alternative would be better, and more. Table of Contents What Is AG1? AG1 Ingredients What’s A Proprietary Blend? The Problem with Athletic Greens’ Ingredients Why Do So Many “Experts” Endorse AG1? Why Are AG1 Reviews So Positive? What’s the Best Athletic Greens Alternative? Conclusion What Is AG1 ? AG1 (formerly called Athletic Greens) is a type of dietary supplement known as a “ greens supplement .”  Greens supplements typically contain: Powdered forms of ve...

In How to Raise Successful People , educator and journalist Esther Wojcicki shares a thoughtful and holistic philosophy of parenting with five pillars: Trust, Respect, Independence, Collaboration, and Kindness. If we can embrace these qualities as a parent, Wojcicki argues, we can help our children become independent, resilient, caring, and successful adults capable of living a meaningful life. And I think she’s onto something. Although this book was heavy on personal anecdotes (that may seem self-aggrandizing) and light on implementation ideas (that some rumination or even ChatGPT can easily provide), I still enjoyed and recommend How to Raise Successful People because Wojcicki’s formula identifies what seem to me as several of the “first principles” of productive parenting—part of the 20% of parental attitudes and actions that produce 80% of the outcomes.  That isn’t to say following her formula is easy, but if you’re willing to treat the teachings in this book as a compass...

A bench press one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition on the bench press using a full range of motion with correct technique. That is, it’s how much you can bench when touching the bar to your chest and fully straightening your arms without bouncing the bar off your body, lifting your butt off the bench, or getting assistance from a spotter. Bench Press Max Calculator Instructions Enter the most weight you’ve bench pressed (in pounds or kilograms) and the number of repetitions you completed into the Legion Bench Press 1RM Calculator to get your estimated 1RM. How to Get the Most Accurate Results Follow these seven steps to perform a repetition max test, then enter the results into the max bench press calculator above for an accurate estimate of your bench 1RM: Review your training log to find your most recent workout in which you performed the bench press. Record the weight you lifted and the number of reps you compl...

The glute bridge, hip thrust, and Kas glute bridge are three popular glute exercises. Because each trains similar muscles and looks alike, many don’t understand how they differ and can’t distinguish one from the next. In this article, you’ll learn what the glute bridge, hip thrust, and Kas glute bridge are, how they’re different, how to perform each, and which is best for you.   Table of Contents What Is A Glute Bridge? How to Do A Glute Bridge What Is A Hip Thrust? How to Do A Hip Thrust What Is A Kas Glute Bridge? How to Do A Kas Glute Bridge Hip Thrust vs. Glute Bridge vs. KAS Glute Bridge: Differences Hip Thrust vs. Glute Bridge vs. KAS Glute Bridge: Which Is Best for You? What Is A Glute Bridge? The glute bridge is a bodyweight exercise that primarily trains the glutes and hamstrings . It involves lying on your back with your knees bent and feet flat on the floor and thrusting your hips toward the ceiling. It’s popular among new weightlifters because i...

To calculate your one-rep max using the Legion 1RM Calculator , review your training log and find the most weight you’ve lifted on an exercise for 3-to-6 reps, then plug the numbers into the calculator below.  The Legion One-Rep Max Calculator Weight lb kg Reps Your one-rep max is % of 1RM Weight Estimated reps 100% 1 95% 2 93% 3 90% 4 87% 5 85% 6 83% 7 80% 8 77% 9 75% 10 73% 11 70% 12 What Is A “One-Rep Max?” A one- rep max (1RM ) is the heaviest weight you can lift for a single repetition of a given exercise through a full range of motion with proper technique.  Tracking your one-rep max using a 1-rep max calculator is beneficial because it allows you to monitor your strength progression. If you’re one-rep max is increasing, your strength training program is working, and you’re gaining muscle and strength.  Find the Perfect Supplements for You in Just 60 Se...

The Legion Body Fat Percentage Calculator helps you estimate the percentage of your total weight that’s body fat. Enter your preferred unit of measurement (imperial or metric), gender, weight, and age. Then, choose the body fat formula you’d like to use (explained below). Take the required skinfold caliper or tape measurements, plug in the numbers, and the calculator will estimate your body fat percentage.  This calculator also serves as an “ ideal body fat percentage calculator .” It provides insights into how your current body fat percentage impacts your health. It also offers suggestions on increasing or reducing body fat to reach an “ideal” range for optimal well-being. Body Fat Percentage Reference Points The American Council on Exercise Body Fat Ranges Jackson & Pollock Ideal Body Fat Percentages Find the Perfect Supplements for You in Just 60 Seconds You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help....