The Protein Corner

Do you need a better strength training program or do you just need to work harder? Research conducted by scientists at Solent University may help you answer that question.  After parsing 18 studies examining how hard people habitually train, the researchers found that when people were told to perform several (usually three) challenging sets of a certain number of reps (usually ten), they consistently selected training weights that were too light for optimal results. For example, in one of the studies reviewed, scientists asked participants to do three sets of 10 reps of the bench press , leg press , and biceps curl with enough weight to make the sets difficult.  On average, the participants selected weights that were equal to 53% of their one-rep max —significantly lighter than their 10-rep max of about 75% of one-rep max (that is, regardless of the exercise, most people can do about 10 reps of 75% of their one-rep max and 20+ reps of 50% of their one-rep max). Al...

Weightlifters bulk to build muscle. Yet, many fall short of their muscle-building goals despite maintaining a calorie surplus. There are reams of reasons this can happen. Often, however, it boils down to sub-optimal training. How should you work out while bulking to sidestep this prevalent pitfall? A recent study funded by Legion and conducted by a group of esteemed fitness scientists, including  Eric Helms and James Kreiger, offers some valuable insights. Table of Contents The Study The Results How to Maximize Muscle Growth While Bulking 1. Do the right amount of volume. 2. Train with enough intensity.  3. Include isolation exercises.  Conclusion The Study The study aimed to pinpoint the perfect calorie surplus for maximizing muscle growth and minimizing fat gain. The researchers split 17 seasoned weightlifters into three groups: Group 1 (maintenance group) ate maintenance calories. Group 2 (small-surplus group) ate in a 5% calorie surplus (5% more ...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube This topic will seem ridiculous to some, but it’s very appealing to many. How can you lose muscle mass you don’t want? That is, how can we reduce our muscle size, and specifically, in targetted areas to build our dream physique? While many aim to gain, others seek ways to slim down their muscle bulk. In this episode, you’ll learn how to intentionally reduce muscle size. Whether you’re aiming to decrease muscle mass for aesthetic reasons, sports requirements, or personal preference, this episode will guide you safely through the process. Timestamps: 0:00 – Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:53 – Drawbacks of losing muscle: Weighing the risks. 3:53 – Unpacking reasons for intentional muscle loss. 7:23 – Holistic strategies for muscle reduction. 9:25 – Targeted muscle loss: Can you pinpoint specific areas? 11:10 – Strategies for arm muscle reduction....

Wanna hear a few things I’ve learned over the years that have made all the difference in my fitness? ADOY. OF COURSE YOU DO. If you’re primarily trying to gain muscle or strength and you’re making major changes to your workouts every couple of weeks (different exercises, splits , rest times , etc.), you’re doing it wrong. A little of the right variability is productive, but more than that is obstructive. Don’t overthink rep ranges, either. You can gain muscle doing anywhere from ~4-to-20 reps per set, so the “best” rep ranges for you are largely the ones you enjoy the most. You also don’t need to train to muscular failure to maximize muscle growth, and if you do too often, you’ll probably make slower gains. Don’t mistake huge pumps and sweaty exhaustion for progress. Work hard, but be intentional. Go for adaptation, not annihilation. What’s more, no specific exercises are mandatory for gaining muscle and strength. All exercises have pros and cons, indications and contraindicat...

Deadlift shoes are specialized shoes that provide stability, grip, and ground feedback while deadlifting. Before you jump into purchasing shoes for deadlifts , it’s vital to choose a pair that aligns with your preferences and goals. In this guide, you’ll learn the best shoes for deadlifting , including the best high-top deadlift shoes , deadlift slippers, barefoot deadlift shoes , and more. (Affiliate Disclosure: All products we review reflect the research and opinion of our editors. We sometimes receive the products we review for free, and when you make a purchase using the links in this article, we may earn an affiliate commission at no extra cost to you.)  The Best Deadlifting Shoes Best Deadlift Shoes Overall: SABO Deadlift PRO Best Deadlift Slippers : Strength Shop Riot Deadlift Slippers Best Barefoot Deadlift Shoes : Vivobarefoot Primus Lite III Best High-Top Deadlift Shoes : Converse Chuck Taylor All-Star Best Deadlift Shoes for Beginners: Adidas Th...

Kinesiology tape (a.k.a. KT tape) has rapidly gained traction in sports medicine and physical therapy . Despite its popularity, many remain dubious about its benefits. What is kinesiology tape? How does kinesiology tape work? And is “kinesio tape” worth the hype? Get evidence-based answers to these questions and more in this article.  Table of Contents What Is Kinesiology Tape? How Does Kinesiology Tape Work? What Does Kinesiology Tape Do? Muscle and Joint Stability Proprioception Pain Swelling Strength Flexibility  Athletic Performance Injury Prevention Conclusion How to Use Kinesiology Tape What Is Kinesiology Tape ? Kinesiology tape, often called “ kinesio tape ” or “KT tape.” is a strong, stretchy adhesive tape used in sports medicine and physical therapy . It’s usually latex-free, water-resistant, and made from cotton and nylon. Unlike traditional athletic tapes that tend to be thick and restrictive, KT tape is flexible, allowing taped limbs ...

When was the last time you did a dumbbell split squat?  If you’re unfamiliar with this exercise (or not doing it regularly), you may be missing out.  It’s so effective because it allows you to train your entire lower body one leg at a time. This helps you build balanced size and strength and potentially enhances athletic performance.  Moreover, you can perform it almost anywhere using whatever equipment you have available, making it a highly adaptable lower-body exercise you can perform wherever and however you like.  In this article, you’ll learn what the split squat is, why it’s beneficial, which muscles it works, how to perform it with proper form, avoid common mistakes, and include it in your program, the best alternatives, and more.  Table of Contents What Is A Split Squat? Split Squat: Benefits 1. It trains your entire lower body. 2. It trains your lower body unilaterally. 3. It’s highly adaptable. Split Squat: Muscles Worked Split Squat: Form...