The Protein Corner

To develop full, proportional shoulders, you have to make rear delt exercises a priority. Why? Because most people spend plenty of time training their front and side delts with presses and side raises, but much less time building the back of their shoulders with rows, reverse flys, and the like. Over time, this causes a “front-heavy” look that throws your upper body aesthetics out of whack. What’s more, it can also increase your risk of shoulder injury, hinder your athletic performance, and cause your shoulders to hunch.  In this article, you’ll learn the best rear delt exercise s for building mass and strength. You’ll also discover why they’re effective and discover tips for making your rear delt workouts as productive as possible.  Key Takeaways The rear delts are the part of your shoulder muscles that cover the back of your shoulder joints on your upper back. The benefits of doing rear delt exercises are that they help you build proportional shoulders, prevent i...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this episode, I discuss the best carb and calorie-efficient foods for muscle growth, how to optimize deadlift variations, my top tips for problem-solving, and lots more. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you’re dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email ( mike@muscleforlife.com ) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: (00:00) Intro (03:59) Behind neck press safer? (05:58) Are you natural? (06:15) Alcohol? (06:44) Night shifts, thyroid issues (08:05) Problem-solving tips? (12:51) Trapper vs. sumo (14:27)...

Pull-ups are one of the best exercises for building a wide, muscular back. That said, some gymgoers find regular pull-ups and chin-ups rough on their wrists, elbows, and shoulders. If that sounds familiar, neutral-grip pull -ups are the perfect alternative. They train your back and biceps just as effectively as other pull-up variations, likely target your rear delts and brachialis more, and are much easier on your joints. In this article, you’ll discover why the neutral-grip pull -up belongs in your routine, how it stacks up against regular pull-ups, and how to master it for serious back mass and width. Key Takeaways Neutral-grip pull-ups are easier on your shoulders, elbows, and wrists than regular pull-ups or chin-ups. They build your back and biceps as effectively as other pull-up variations and may train your rear delts and brachialis more. They’re highly scalable, so whatever your strength level, you should be able to find a variation that works for you. Pull-ups, chi...

You’re here because the close-grip bench press isn’t working for you.  Maybe it’s causing shoulder pain, straining your elbows, or feels too risky to attempt when training alone. Whatever the issue, you don’t have to stick with an exercise that doesn’t fit.  There are several barbell close-grip bench press alternatives that effectively train your triceps and might suit you better. Let’s explore the best seven, why they work so well, and how to perform them for maximum gains. Key Takeaways An effective close-grip bench press alternative must train your triceps to a high degree, be joint-friendly, and allow for progressive overload. The dip is the best substitute for the close-grip bench press. It trains your triceps just as effectively and lets you life heavy weight safely. Free-weight options like the neutral-grip dumbbell press, JM press, and close-grip pin press are also highly effective alternatives. Machine-based options like the Smith machine bench press a...

In 9 months of Legion body transformation coaching , Tommie lost 28 pounds, 14% body fat, and gained significant muscle and strength. Before starting Legion coaching, Tommie wanted to lose fat and learn sustainable, healthy eating habits to reach her fitness goals. She was familiar with exercise, but previous programs hadn’t given her the results she wanted. Here are her results on the Legion program : Tommie’s Journey Tommie had weightlifting experience but lacked the structured plan she needed to reach her goals, particularly when it came to nutrition. She turned to Legion coaching for guidance and quickly found value in the weekly calls and straightforward advice. “She definitely knows her stuff,” Tommie said about her coach. “She really has a great way of making you feel like you can do anything.” The program exceeded her expectations, with the learning experience being her favorite part.  “I really didn’t think I would be where I am today,” Tommie said. “I came in...