The Protein Corner

The PHAT (Power Hypertrophy Adaptive Training) workout is a 5-day training routine that combines powerlifting and bodybuilding to help you build muscle and strength quickly. PHAT was created by accomplished powerlifter and bodybuilder Dr. Layne Norton, who designed it to merge the best aspects of strength and hypertrophy training into a single program. Each week, you train every major muscle group twice—once with heavy weights in low rep ranges to build strength, and again with lighter, high-volume training to maximize muscle growth. In this guide, you’ll learn exactly how the PHAT program works, how to follow it, and what to do if your progress stalls. 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 The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5-day strength training program developed by Dr. Layne Norton to help you gain muscle and strength simultaneously. Each...

HMB is a compound your body makes when it breaks down the amino acid leucine. Supplementing with it offers several benefits, including preserving muscle while dieting, reducing soreness, and promoting fat loss. HMB is one of the most talked-about supplements on the market, with many marketers claiming it boosts muscle growth, fat loss, recovery, performance, and more. In reality, most of those claims are overblown. That’s not to say HMB is a dud—it does have real, research-backed benefits, particularly for people looking to preserve their hard-earned muscle while dieting, during periods of intense training, or when injured. In this article, you’ll learn what HMB is, how it works, what science actually says about HMB’s benefits, and how to take it for best results. 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 HMB is a compound your body makes when it breaks down the amino acid le...

A bro split—also known as a body-part split—is a workout routine that trains your chest, back, shoulders, legs, and arms on different days of the week. You’ve probably heard the evidence-based fitness crowd dismiss it as inefficient, unscientific, and a waste of time. Their main criticism is that it doesn’t train your muscles often enough to maximize growth. Yet, bro split workout plan s remain extremely popular among gymgoers, especially those new to training.  But if training different muscle groups on different days is a fool’s errand, why do so many people swear by it? Because the bro split is simple, enjoyable, and—when done correctly—highly effective for building muscle and strength. The key, of course, is getting the programming right. Get it wrong, and you’ll likely spend months spinning your wheels with little to show for your effort. In this article, you’ll learn everything you need to know to make a bro split work for you. You’ll also discover how to maximize the ...