The Protein Corner

A simple life hack: Treat your people right, or someone else will. Because the value of your character is the sum of your habits , and sooner or later, someone you care about will ask, “What’s yours worth?” Here’s another silver bullet: Spend as little time as you can with people who are perpetual disappointments. A few things to remember about the dead-enders in your life: If they’re even capable of changing for the better, it’ll probably take ages. Trying to facilitate that change is probably a waste of time and energy. Trying to make them into who you want them to be is definitely a waste of time and energy. Also: Stop associating with people who always try to convince you that your goals are too ambitious, difficult, complicated, unrealistic, etc. Especially when they say they’re just trying to help you. They aren’t. And since we’re disposing of interpersonal deadwood, give the heave-ho to people who are prone to jealousy. They’re almost always more trouble than they’re...

The machine reverse fly is a shoulder exercise performed on a reverse fly machine . It’s beneficial because it effectively trains your rear delts, the oft-neglected muscles on the back of your shoulders. Training these muscles is important because it ensures your shoulders grow proportionally and can lower your risk of injury. In this article, you’ll learn what the machine reverse fly is, why it’s beneficial, which muscles the machine reverse fly works, how to do the machine reverse fly with proper form, the best reverse machine fly alternatives, and more. Table of Contents What Is the Machine Reverse Fly? Machine Reverse Fly: Benefits Reverse Fly Machine: Muscles Worked Machine Reverse Fly: Form 1. Set up 2. Fly 3. Protract The Best Machine Reverse Fly Alternatives 1. Dumbbell Rear Lateral Raise 2. Cable Machine Reverse Fly 3. Barbell Rear Delt Row What Is the Machine Reverse Fly? The machine reverse fly is an upper-body exercise that primarily trains your po...

“ What is intra-workout ?” It’s a question many weightlifters ponder as they search for the best tools to optimize their training. Some say intra-workout supplements are indispensable for keeping your energy levels topped off during training. Many also believe they prevent your body from breaking down muscle while working out, boosting muscle growth over time.  Others disagree, claiming intra-workout drinks are little more than sugary water that’s useless if you eat a half-sensible diet and follow a decent strength training program. Who’s right? Are intra-workout carb drinks the key to enhancing high-intensity exercise performance and muscle growth ? And if so, what’s the best intra-workout ? Get evidence-based answers in this article.  Table of Contents What Is Intra-Workout? Should You Take Intra-Workout Supplements? Intra-Workout Carbs and Performance Intra-Workout Amino Acids and Performance What’s the Best Intra-Workout? What Is Intra-Workout ?...

The dumbbell shoulder press is an excellent exercise for developing strong, symmetrical shoulders.  It’s particularly effective for training the front and side deltoids, which are most responsible for the size and shape of your shoulders. It’s also safe, easy to learn, and requires minimal equipment. In this article, you’ll learn what the dumbbell shoulder press is, how to perform proper shoulder press form , the most common mistakes and how to fix them, the best variations and alternatives, and more.   Table of Contents What Is the Dumbbell Shoulder Press? Dumbbell Shoulder Press: Muscles Worked How to Do the Seated Dumbbell Shoulder Press 1. Set Up 2. Press 3. Descend Seated Dumbbell Shoulder Press Form: Common Mistakes 1. Pressing one arm higher than the other. 2. Slamming the dumbbells together. 3. Not using a full range of motion. Seated Dumbbell Shoulder Press Variations and Alternatives 1. Arnold Shoulder Press 2. Seated Barbell Shoulder Press ...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Is chronic stress holding back your progress towards your fitness goals? It’s possible.  While stress is a scapegoat for some (stress can’t make you fat, but eating too much food while stressed can), for others it’s too often overlooked in discussions about health and wellbeing.  In this podcast, Sam Miller returns to the podcast to shed light on the surprising impact of stress on your metabolism, muscle growth, and overall quality of life. He also offers practical advice for dealing with it, going beyond typical stress management tips. In case you’re not familiar with Sam, he’s a best-selling author with over 15 years of experience as a health, fitness, and nutrition coach, helping coaches and health professionals improve their clients’ results.  As an educator, podcaster, certified nutritionist, and licensed, board-certified health practitioner, he shares simple, strategic methods for physique a...

Understanding how to increase VO2 max is crucial for optimizing cardiovascular fitness.  Yet, many fitness buffs know little about what VO2 max is, or why it’s important. If you’re in the dark, this is the article for you. In it, you’ll learn everything you need to know about VO2 max, including what VO2 max is, why it’s important, how to measure it, how to improve your VO2 max , how long the process takes, and more.  Table of Contents What Is VO2 Max? Why Is VO2 Max Important? How to Measure VO2 Max How to Increase Your VO2 Max 1. Do high-intensity interval training.  2. Do low-intensity steady-state workouts. 3. Incorporate tempo runs. How Long Does it Take to Improve VO2 Max? What Is VO2 Max? VO2 max, or “volume of oxygen maximum,” is the maximum amount of oxygen your body can use during intense exercise, measured in milliliters of oxygen used in one minute per kilogram of body weight (mL/kg/min). Find the Perfect Supplements for You in Just 60 Se...

The machine shoulder press is a machine overhead pressing exercise. While it’s an excellent exercise for anyone looking to build upper-body strength and muscle, it’s particularly popular among beginners. That’s because it’s easier to learn and perform than other free-weight overhead pressing exercises, making it ideal for those new to strength training .  In this article, you’ll learn what the machine shoulder press is, why it’s beneficial, which muscles it works, how to perform proper machine shoulder press form , the best alternatives, and more.    Table of Contents What Is A Shoulder Press Machine? Shoulder Press Machine: Benefits Shoulder Press Machine: Muscles Worked Machine Shoulder Press: Form 1. Set up 2. Press 3. Descend Seated Shoulder Press Machine: Free-Weight Alternatives What Is A Shoulder Press Machine ? A shoulder press machine is a piece of workout equipment that enables you to perform the shoulder press—an exercise that involv...

Want to get fitter and healthier faster?  Don’t step over dollars to pick up dimes.  Don’t fuss over “superfoods” instead of eating enough fruits and vegetables. Don’t slurp down hydration supplements instead of drinking enough water. Don’t flit from one training program to the next instead of achieving progressive overload .  Fitness is like any other activity—the big results always come from practicing the fundamentals, not exploring the fringes. For example, if you can . . . Figure out how many calories and how much protein to eat every day. Consistently eat about that many calories and that much protein every day. . . . you’ll never struggle with your weight ever again. That’s the passport to the promised land, not restricting carbs or avoiding individual foods. So long as calories and protein are controlled correctly, those who can best stick to their diet lose the most fat. Full stop.  And the non-negotiable strength training tenets that...