The Protein Corner

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Is calisthenics just a fancy name for bodyweight training, or is it something more? What are the benefits of calisthenics, does it beat out weightlifting, and how can you incorporate it into your routine? These are all questions you’ll learn the answers to in this interview with Al Kavadlo. In case you’re not familiar with him, he’s a leading expert in bodyweight strength training and calisthenics, and the author of several influential books in the field, including Get Strong . He’s also been featured in major publications like The New York Times and Men’s Health .  Through our discussion, we cover a range of topics, including . . . The benefits of calisthenics and how it compares with strength training and more traditional resistance training with machines and isolation movements How to incorporate calisthenics into your routine, including transitioning from traditional weightlifting to calisthenics, e...

To maximize arm development, doing dumbbell exercises for triceps is a must. While heavy barbell pressing builds the foundation, triceps exercises with dumbbells allow you to emphasize each head of the triceps individually, ensuring proportional growth. In this article, you’ll learn the anatomy and mechanics of your triceps, why dumbbell exercises for the triceps are so effective, the 10 best triceps dumbbell exercises for size and strength, a science-based triceps workout with dumbbells , and more.  Table of Contents Triceps Anatomy The Best Dumbbell Triceps Exercises 1. Flat Dumbbell Bench Press 2. Neutral-Grip Dumbbell Bench Press 3. Dumbbell Floor Press 4. Dumbbell JM Press 5. Dumbbell Skullcrusher 6. Dumbbell Overhead Triceps Extension 7. Dumbbell Deficit Push-up 8. Tate Press 9. Dumbbell Pullover 10. Dumbbell Triceps Kickback The Benefits of Doing Dumbbell Exercises for Triceps 1. They allow you to train unilaterally.  2. They allow you to tra...

The dumbbell pullover is an “old-school” bodybuilding exercise that primarily trains your chest and lats. It’s recently regained favor because it trains several major upper body muscle groups in a stretched position—a factor new research highlights as crucial for muscle growth. It also enhances shoulder flexibility and requires minimal equipment, making it both functional and accessible. In this article, you’ll learn what the dumbbell pullover is, how to perform it with proper form, which muscles it works (especially whether it targets the chest or lats more), its benefits, common mistakes, the best dumbbell pullover alternatives and variations, and more.  What Is the Dumbbell Pullover Exercise? The dumbbell pullover is a compound exercise that primarily trains the pecs and lats .  To perform the dumbbell pullover, lie on your back on a bench and hold a dumbbell by one end directly over your chest using both hands. While keeping your arms mostly straight , lowe...

In just 6 months of Legion coaching, Stan dramatically improved his health and fitness, shedding almost 30 pounds and trimming 6 inches off his waist, all while getting significantly stronger. Stan had dabbled with weightlifting for years. However, his strength and body composition had never progressed as he’d hoped, which had dampened his motivation to train.  The tide turned when he met his Legion coach. Together, they developed a training program emphasizing steady, incremental progress and a diet regimen that promoted healthy weight loss without requiring Stan to completely overhaul his lifestyle. Here are his results: Stan’s Jo urney Before signing up for Legion coaching, Stan faced two major hurdles: He disliked his physique and was concerned about his long-term health. Compounding this was his tendency to overeat at weekends, and while he often lifted weights, he didn’t follow a structured strength training plan.  Recognizing the need for change, he enrolled in ...

Knee wraps are strips of stiff, elastic material that you tightly wind around your knees before lower body exercises like squats. As you descend in the squat, the material stores elastic energy, which it releases as you ascend, helping you lift more weight.   This expert guide will help you choose the best squat knee wraps for you. In it, you’ll discover the best knee wraps for squats , the most versatile wraps, the best knee wraps for pain , how knee sleeves and knee wraps differ, 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.)  Table of Contents The Best Knee Wraps for Squats and More Best Squat Knee Wraps Overall: Inzer Gripper Knee Wraps Specs  Pros Cons Most Versatile Knee Wraps: EliteFTS Jupiter Knee Wraps ...