The Protein Corner

Research shows that broad shoulders on men are a sign of strength and dominance. Studies also show that wide shoulders are one of the most important traits women look for in a mate. These facts likely explain why so many men relentlessly seek out how to get broader shoulders . So, why aren’t all guys sporting a set of “3D delts?”  The answer is simple: most make diet and training mistakes that hinder their shoulder development. In this article, you’ll learn how to sidestep these common errors. You’ll also discover what broad shoulders are (technically), why they’re advantageous, how to measure shoulder width and circumference correctly, how to get broader shoulders, including the best diet tips and exercises for broad shoulders, and more.  Table of Contents What Are “Broad Shoulders?” Why Do Men Want Broad Shoulders? How to Measure Shoulder Width and Circumference How to Measure Shoulder Width How to Measure Shoulder Circumference How to Get Broader Shoulder...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Starting a running routine can be daunting, whether you’re a beginner, someone looking to lose weight, or a former athlete.  In this episode, you’ll learn the essentials of starting a running program. We discuss the relationship between resistance training and running, address the interference effect, and provide a detailed 8-week running plan to get you on track.  Additionally, we touch on the correct running technique, essential gear, nutrition advice, and tips for getting back into running after a break.  This comprehensive episode is your guide for beginning or rekindling your love for running, so tune in. Timestamps: 0:00 – Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:56 – Is it okay to combine resistance training and cardio? 4:04 – Will running interfere with my resistance training? 10:32 – Should I worry about the “interference effect”? ...

For many weightlifters, squats are the ultimate lower-body exercise.   During a set of heavy squats, it feels as though every muscle in your legs has to work in concert to lift the weight. Is this true, though? Some argue that, despite how hard squats seem, the exercise mainly trains the quads and glutes but does little for the hamstrings. Furthermore, they claim that allowing your hamstrings to contribute to the squat makes the exercise more challenging. This, they say, is because your hamstrings work against your quads, preventing you from straightening your knees. Does squatting work your hamstrings ? Or does using your hamstrings hinder squats? Get evidence-based answers in this article. Table of Contents Hamstring Anatomy Do Squats Workout Your Hamstrings? Hamstring Activation in the Squat Do Your Hamstring Muscles Grow From Squats? The Hamstrings' Role in the Squat How to Train Your Hamstring Optimally Conclusion Hamstring Anatomy The hamstrings are a ...

Band pull-aparts are an excellent upper back and shoulder exercise that too few people do. While they appear simple, they’re highly beneficial for improving posture, bolstering shoulder health, enhancing scapular control, warming up several upper body muscles, and facilitating shoulder injury recovery.  In this article, you’ll learn what resistance band pull-aparts are, why they’re advantageous, which muscles they work, how to do them with proper form, the best band pull-apart alternatives and variations, and more.  Table of Contents What Are Band Pull Aparts? The Benefits of Banded Pull Aparts 1. They may improve your posture. 2. They improve shoulder health. 3. They help you learn how to retract and depress your scapula. 4. They’re an effective warm-up exercise.  5. They’re effective for injury rehabilitation. Band Pull Aparts: Muscles Worked How to Do Band Pull-Aparts With Proper Form 1. Set up 2. Pull apart 3. Protract The Best Band Pull-Apar...

Dumbbell back exercises don’t get the same acclaim as their barbell counterparts, but they’re a boon for building a strong, muscular back. In this article, you’ll learn the anatomy and mechanics of your back muscles, why back exercises with dumbbells are so effective, the 15 best dumbbell exercises for back size and strength, and more.    Table of Contents Back Anatomy The Benefits of Doing Back Exercises with Dumbbells 1. Dumbbells allow you to train unilaterally. 2. Dumbbells allow you to train through a longer range of motion. 3. Dumbbells are versatile. 4. Dumbbells allow for more freedom of movement.  5. Dumbbells may cause greater muscle activation. The 15 Best Dumbbell Exercises for Back 1. Dumbbell Deadlift 2. Dumbbell Bent-Over Row 3. One-Arm Dumbbell Row 4. Chest-Supported Row 5. Kroc Row 6. Dumbbell Seal Row 7. Helms Row 8. Dumbbell Pullover 9. Farmer’s Walk 10. Dumbbell Romanian Deadlift 11. Dumbbell Good Morning 12. Dumbbell Uprig...