The Protein Corner

Who else can vividly remember the disappointment of the moment you realized just how hard it is to bench a few plates? And if that wasn’t humbling enough, it happens all over again when you pick up dumbbells—except this time the weights are lighter and the struggle feels completely different. More wobbly. More awkward. More frustrating. Most people never understand why these two seemingly similar exercises feel—and work—so differently. And because of that, they’re not sure how to choose between them or how to use both for maximum muscle and strength gain. If that sounds familiar, you’re in the right place. This guide breaks down everything you need to know about the barbell and dumbbell bench press—how they differ, which is best for your goals, which is safest, and how to program both effectively. Key Takeaways Both barbell and dumbbell bench press build muscle and strength, but barbells have a slight edge for gaining maximal strength because you can lift heavier weights and p...

  If you’re an expectant mother who’s into fitness, you’ve probably wondered : Can you lift weights while pregnant? And not just that. You’ve probably also asked yourself questions like how much weight you can lift when pregnant, whether lifting heavy things in the first, second, or third trimester is dangerous, and if you should stop strength training altogether. You can Google these questions—but the problem is that most of the advice out there is inconsistent, outdated, or based on guesswork, not on actual research about lifting during pregnancy. The good news? We finally have studies that give a much clearer picture of what’s safe, what isn’t, and how much you can lift while pregnant in a healthy, uncomplicated pregnancy. This guide explains everything you need to know. Key Takeaways Yes, you can lift weights while pregnant. In healthy, uncomplicated pregnancies, strength training is safe and provides major benefits for both you and your baby. Some women need medic...

If you’re like most women, you don’t just want to “exercise more.” You want your body to look a certain way. You want to be lean but not scrawny. You want your arms and shoulders to look defined, not stringy. You want a flatter, firmer stomach. You want strong legs and glutes that fill out your jeans in all the right ways. And you’d like to get there without living in the gym, starving yourself, or playing “workout roulette” on social media. The problem is, most fitness advice aimed at women does exactly the opposite. It’s a mashup of endless cardio, “toning” workouts, complicated exercise circuits, and confusing diet rules. Follow that long enough and you don’t get the athletic, defined look you’re after—you get tired, hungry, and “skinny fat” (not much muscle, still more body fat than you want). In this article, you’re going to learn what actually is the best workout routine for women , why training in this way is so effective, what kind of results to expect, and more....