The Protein Corner

Bodybuilders and body composition experts often advise against bulking (maintaining a calorie surplus) unless you’re already lean.  I’ve been one of them—in the first edition of my book Bigger Leaner Stronger (2012), I recommended men start a bulking phase around 10 percent body fat and women at around 20 percent. So, if a guy was at 17 percent body fat, I was telling him to cut down to around 10 percent before bulking. And if a gal was in the mid- or high-twenties, I was telling her to get to around 20 percent before trying to maximize muscle and strength gain.  Is that advice still sound? Is it still supported by the weight of the evidence? For the most part, yes, but not for the same reasons I originally thought. Back then, I explained that beginning a bulking phase with low body fat levels had three main benefits: You can bulk for longer before needing to stop due to excessive fat gain. Post-bulk cuts are shorter since there’s less fat to lose to get back to an ideal “ma

Most people think bench press ing is simple—just lie down, grab the bar, and start pushing, right? Wrong. Proper bench press form is more intricate than it looks, and even minor mistakes in your setup and execution can limit your progress or, worse, cause injury. In this expert guide, you’ll learn how to bench press with perfect technique. You’ll also discover how to warm up for the bench press , understand the intricacies of bench press grip , learn how to instantly improve your bench press performance, and more.  Table of Contents + How to Perform Proper Bench Press Form 1. Set Up 2. Descend 3. Press How to Warm Up for the Bench Press How to Improve Your Bench Press: 5 Quick Tips Benefits of the Bench Press Muscles Worked in the Bench Press The Best Bench Press Variations FAQ #1: Incline bench vs. Flat bench: What’s the difference? FAQ #2: Is the chest press the same as the bench press? FAQ #3: Why is my bench not improving? FAQ #4: How much does a bench pr

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube How are GLP-1 drugs like Ozempic transforming the world of weight loss? These medications, initially developed for diabetes, have shown profound effects on reducing body weight and curbing appetite. But what are the risks and side effects? In this episode, I sit down with Johann Hari, bestselling author and journalist, to explore the science behind semaglutide, its surprising benefits, and the risks you should be aware of. Johann, known for his deep dives into health and societal issues, shares personal experiences and insights from his latest book, Magic Pill. Having tried these drugs himself and extensively researched their impact, Hari offers a unique perspective on how drugs like Ozempic could reshape the obesity epidemic. But are they truly the magic pill we’ve been waiting for? And more importantly, at what cost to our health and society? In this interview, you’ll learn . . . The connection between proces