The Protein Corner

When a whey protein powder claims to be “grass-fed,” most consumers assume it comes from cows roaming pastures, eating only grass, and cared for by principled farmers. It’s a reassuring claim—and one that sells a lot of protein. But how much of that picture is real? And what does “grass-fed” really mean when it comes to whey protein? Let’s take a closer look.  Want to know exactly which supplements you should take to reach your fitness goals? Take our free 60-second quiz and find out now. Key Takeaways “Grass-fed” isn’t a regulated term, which means companies can use it even if cows eat significant amounts of grain. Many supplement brands still use the claim without offering proof that their grass-fed whey protein is what they say—no sourcing details, no third-party certification, not even basic info about feed or pasture time. The best way to verify a product is truly grass-fed is to look for certifications like Truly Grass Fed , AGW, AGA, or Pasture for Life. Milk f...

Use the Smolov Jr. Calculator below to generate your training weights for the Smolov Jr. program. Just enter your one-rep max for the squat or bench press and how much weight you’d like to add after Weeks 1 and 2. Table of Contents + Smolov Jr. Program Overview Why You Should Use Your Training Max for Smolov Jr. How to Use the Smolov Jr. Calculator for Bench Press & Squat How to Progress on Smolov Jr. Smolov Jr. Accessories Who Is the Smolov Jr. Program For? What to Expect from Smolov Jr. Results 3 Tips for Maximizing Your Progress on Smolov Jr.  FAQ #1: Does Smolov Jr. work? FAQ #2: Is Smolov Jr. worth it? FAQ #3: Is there a Smolov Jr. deadlift program? Smolov Jr . Program Overview Smolov Jr. is a high-frequency training program designed to rapidly improve either your squat or bench press . Unlike general strength programs, Smolov Jr. focuses on one exercise only. For three weeks, you just squat or just bench press—nothing else.  It’s a sho...

In 3 months of Legion’s body transformation coaching , Jeff lost 17 pounds, 12% body fat, and gained muscle and strength. Jeff wanted to cut fat while preserving muscle—to get lean, stay healthy, and build lasting strength. But he was getting older and had dealt with injuries in the past, so he wanted to approach his fitness with more precision.  He was already familiar with the Bigger Leaner Stronger workouts and appreciated the book’s clear, evidence-based guidance, but he knew he needed more personalized support. With specific questions and a desire for expert feedback, he signed up for coaching. Here are his results: Jeff’s Journey Having dealt with injuries in the past, Jeff knew how important proper form was—being sidelined again wasn’t an option. Having a coach review and adjust his technique gave him peace of mind.  He also wanted help choosing a diet and workout program that matched his goals. Although he’d experimented with intermittent fasting and...

You don’t need a barbell, fancy machines, or even a gym membership to build bigger, stronger shoulders. All you need is a pair of dumbbells—and the right exercises. And in my experience training thousands of people, the most effective dumbbell shoulder exercises are: Standing dumbbell shoulder press Seated dumbbell shoulder press Arnold press Dumbbell front raise Dumbbell side lateral raise Dumbbell upright row Dumbbell rear lateral raise Dumbbell rear delt row Dumbbell face pull In this guide, you’ll learn exactly how to do each one correctly, why they work so well, and how to combine them into two evidence-based dumbbell shoulder workouts for building size, strength, and stability—whether you’re training at home or in the gym. Want to know exactly how you should train to reach your fitness goals? Take our free 60-second training quiz and find out now. Key Takeaways Effective dumbbell shoulder workout s train all three heads of the deltoids—front, side, and re...