The Protein Corner

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Leg Extension Alternatives 3 Leg Extension Workouts Muscles Worked by the Leg Extension More Quad Exercises Instructions Adjust the back pad so you can lean back at about a 30-degree angle, and scoot your butt forward so your knees are just in front of the edge of the seat when you’re seated. Then adjust the shin pad so it touches your shins right above your ankles and puts your feet as close to your butt as possible. If the machine has a thigh pad as well, adjust it so it’s snug when seated but not painful. Grab the handles and push your feet toward the ceiling as hard as you can until your legs are straight, and hold this position for a brief moment. Lower your feet under control and return to the starting position. Expert Tips Leaning back puts the rectus femoris in a more stretched position, which may be better for muscle growth, improves bloodflow to the quads, and is ...

Most people could spend half as much time in the gym as they do now and would get better results. A few well-chosen exercises, performed with proper technique, for a few hard sets, will always beat a dozen variations of the same movement, performed with sloppy form and half-hearted intensity. In addition to improving the quality of your workouts, you can finish them even faster without compromising your gains by making better use of your rest periods, being flexible about exercise order, and planning ahead so you spend less time waiting for equipment or moving between stations. Table of Contents + 1. Cut redundant exercises 2. Do fewer sets (less volume) 3. Train harder 4. Use rest-pause training 5. Use supersets strategically 6. Don't rest longer than you need to 7. Program your workouts to minimize setup time and avoid rush hour 8. Be flexible about exercise order Three bonus ways to save time 1. Cut redundant exercises One of the easiest ways to save time in the g...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Incline Barbell Bench Press Alternatives 3 Incline Barbell Bench Press Workouts Muscles Worked by the Incline Barbell Bench Press More Chest Exercises Instructions Set an adjustable bench to about 30 degrees or use a dedicated incline bench press station (as shown above). Position yourself so the bar is directly over your face when it’s in the rack and about 2-to-3 inches lower than if you were holding it with your elbows locked. Pull your shoulder blades together and down. Plant your feet on the floor about shoulder-width apart. Arch your back while keeping your shoulders and butt in contact with the bench. Grab the bar with a slightly wider than shoulder-width grip. Hold the bar low in your hands, closer to your wrists than your knuckles, and squeeze it as hard as you can. Unrack the bar by locking your elbows out to move the bar off the hooks. Move it forward until it’s over your upper ...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Close-Grip Lat Pulldown Alternatives 3 Close-Grip Lat Pulldown Workouts Muscles Worked by the Close-Grip Lat Pulldown More Back Exercises Instructions Attach a V-grip (close-grip) handle to the lat pulldown machine, and adjust the thigh pad so that it locks your legs in place and prevents your butt from rising off the seat when pulling the handle down. Grab the handle with your palms facing each other, and sit down, letting your body weight pull the handle down with you, and then wedge your legs underneath the thigh pad. Sit slightly behind the cable rather than directly under it, with your chest proud and a slight arch in your lower back. Relax your arms and shoulders, letting the weight pull your arms straight and your shoulders as high as possible (they should be almost touching your ears). Staring straight ahead, pull your shoulder blades down as far as you can, without bending your e...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Machine Chest Press Alternatives 3 Machine Chest Press Workouts More Chest Exercises and Workouts Instructions Adjust the seat so the handles are in line with the middle of your pecs (roughly nipple-height, for most people). Sit up straight and pull your shoulder blades together and down. Grip both handles and press forward until your arms are straight. Reverse the movement and return to the starting position. Expert Tips Before your first set—especially if you haven’t done any other chest exercises in your workout—take a moment to activate your chest muscles. The key is to think about pulling your upper arm across your chest, rather than pressing your hands forward. Read this article to learn more: How to Set Up for the Bench Press in 5 Simple Steps . Experiment with different seat heights to find what’s most comfortable for you. Try using a thumbless grip (aka false-g...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Seated Machine Row Alternatives 3 Seated Machine Row Workouts Muscles Worked by the Seated Machine Row More Back Exercises Instructions Adjust the seat height so the top of the chest pad is level with the top of your breastbone, and grip the handles with your arms straight. If the handles are adjustable, set them so they’re just out of reach when you extend your arms. Grab the handles and let the weight pull your arms straight and your shoulder blades as far forward as they’ll go. Staring straight ahead, retract your shoulder blades and pinch them together as close as you can, without bending your elbows. Once your shoulder blades are pulled back as far as they’ll go, bend your elbows and pull the handles back as far as you can (generally until your hands are level with your chest). Pause briefly, then reverse the movement to return to the starting position: straighten y...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Machine Rear Delt Fly Alternatives 3 Machine Rear Delt Fly Workouts Muscles Worked by the Machine Rear Delt Fly More Shoulder Exercises Instructions Adjust the seat height so the handles are in line with your shoulders, then adjust the handles so your hands are as close together as possible. Grip the handles with your palms facing the floor (if the machine allows) and keep a slight bend in your elbows. Push your torso into the chest pad and shrug your shoulders forward as far as you can. Keeping your shoulders shifted forward, push your hands away from each other in an arc. Once your upper arms are roughly in line with your torso, reverse the motion and return to the starting position. Expert Tips Let the weight pull your shoulder blades forward, and keep them in that position throughout each rep. In other words, don’t pinch your shoulder blades together when you extend your arms...