The Protein Corner

When it comes to building bigger arms, the debate between seated and standing curls can feel overwhelming. Some swear by standing curls, arguing they’re superior because they let you lift heavier weights, which is critical for gaining size and strength. Others argue seated curls are the smarter choice, as they force you to use stricter form, which ensures your biceps do all the work. Plus, they stop you from using momentum, which helps prevent you from straining your lower back. But who’s right? The truth is, it depends on your goals and preferences. In this guide, you’ll discover the pros and cons of each to help you decide which is best for building stronger, more muscular arms. Key Takeaways Standing curls allow you to lift heavier weights, making them better for building biceps strength. They’re also more versatile and require less equipment, so they’re convenient for at-home biceps training. Seated bicep curls are ideal for isolating your biceps and maintaining strict for...

Many old-school strength coaches claim you can’t squat impressive numbers without heavy deadlifting —or deadlift big without squatting big, too. But not everyone who wants a massive deadlift enjoys squatting, and not everyone chasing a huge squat cares about deadlifting.  So, can you improve deadlift strength without squats? And is the reverse also possible? Research from the University of Bologna gives us some indication. The scientists had 25 experienced weightlifters train their lower bodies exclusively with either squats or deadlifts (plus a few sets of leg extensions) 3 times per week.  After six weeks, here’s what they found: The deadlifters increased their deadlift one-rep max by ~18% and their squat by ~5%. The squatters boosted their squat one-rep max by ~13% and their deadlift by ~7%. In other words, yes, you can improve deadlift strength without squatting. You can also boost squat strength without deadlifting. This highlights a fundamental principle...

Most people think bulking and cardio don’t mix.  Cardio burns calories, and bulking is all about eating more and gaining weight—so why bother? But skipping cardio while bulking could be holding you back. When done right, cardio can actually enhance your strength training performance, speed up recovery, and improve your overall health—benefits that can help you gain more mass in the long run. In this article, we’ll explore why cardio belongs in your bulking plan, how it benefits your performance, and how to do it without sacrificing gains. Key Takeaways Cardio while bulking improves your weightlifting performance by enhancing recovery between sets and helping you lift more with less fatigue. Including cardio during a bulk helps you maintain cardiovascular fitness, which can make it easier to transition to a cutting regimen that involves several cardio sessions each week. Regular cardio supports overall health by lowering blood pressure, improving cholesterol levels, a...

You’ve been stuck at the same deadlift weight for weeks.  Your back feels strong, your legs are ready to lift heavier, but every time you go for a new max, the bar slips out of your hands. Sound familiar?  If so, you’re probably dealing with a deadlift grip issue. Grip strength is one of the most overlooked factors in deadlift performance. It’s often the reason why some deadlifters can pull heavy weights for rep after rep, while others struggle to break the bar off the floor. In this guide, you’ll learn everything you need to know about deadlift grips—from choosing the best type of grip for your goals to mastering techniques that will help you hold the bar longer and more securely. Key Takeaways The best deadlift grip depends on your goals, preferences, and circumstances—no single grip works for everyone. Deadlift grip types like the overhand, mixed, hook, snatch, and fat grip each have unique benefits and drawbacks. A strong grip is crucial for deadlifting; it can b...

Chest and shoulder routine s are a favorite among fitness folk because they hit multiple major muscle groups in one go. But here’s something many miss: if you’re serious about building chest and shoulder mass, a single weekly workout won’t cut it. The truth is, cramming all the sets and exercises you need into one session usually leads to lackluster results and burnout.  The fix? Split your training into two focused chest and shoulder workout s each week.  This approach lets you lift heavier, recover better, and train every part of your pecs and delts for balanced, all-around development. In this article, you’ll find a simple, science-backed routine for maximizing mass and the best chest and shoulder exercises to ensure no part of your pecs or delts gets left behind. Key Takeaways A single weekly chest and shoulder workout isn’t enough to maximize mass—split your training into two focused sessions each week for better results. The right amount of volume and inte...