The most played episodes among Podcast App listeners.

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   Number 1: The Worst Bench Press Mistakes Everyone Makes (Avoid These)

   Most people don't know how to bench press with the proper bench press form. For example, do you ever feel pinching or pain in your shoulder when you bench press? Or maybe it activates your shoulders and triceps more than the chest? Or maybe every time you start going heavy you end up hurting yourself. This isn’t because the bench press is a bad exercise, it’s just that most people do it wrong. There are 5 mistakes almost everyone makes with their bench press technique — be it on the barbell bench press or Smith machine bench press. Fix these bench press form mistakes, and I guarantee your shoulders will thank you, and you’ll start to feel your chest activating like never before. Keep listening to learn how to bench press for chest growth. Click below to join our new training and nutrition programs: https://builtwithscience.com/

   February 05, 2024·9min
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   Number 2: The #1 Workout that Blew Up My Shoulders

   Wondering how to grow your shoulders? Today I want to share the #1 shoulder workout that absolutely blew up my delts. My Filipino genetics blessed me with a 1:1 shoulder-to-waist ratio and narrow clavicles that made me look frail and weak. But I refused to let my genetics define me. This past year, my shoulders are wider, broader, and fuller than they’ve ever been. I followed a simple, science-based shoulders workout that’s worked better than anything I’ve tried in the past. There are only 3 shoulder exercises (including the crowd fav, lateral raises) in this shoulders workout, but proper form is crucial, so pay attention. Click below to join our new training and nutrition programs: https://builtwithscience.com/

   January 23, 2024·9min
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   Number 3: How To Pick The Best Protein Powder (CHOOSE WISELY!) ft. Bill Willis

   Once you do decide that you’re ready to invest in a protein powder, it’s important that you first get well informed of the differences between the various protein powder types out there (e.g. whey protein isolate vs whey protein concentrate) , as well as the things to look for and things to avoid when comparing different brands. This helps you get the best protein powder available. By the end of this podcast, you’ll know exactly how to pick the right protein powder type for you, and how to separate the good from the not-so-good options out there. Here are the main points to keep in mind when it comes to how to pick the right protein powder: 1. Whey isolate protein is likely the best bang for your buck. If going for a plant-based option, opt for a mixed protein powder (e.g. rice/pea protein). 2. Avoid powders with proprietary blends by looking closely at the nutrition label. There should not be a ton of listed ingredients (e.g. “blends”) nor should there be a big gap between the actual protein you get per serving compared to the total serving size. 3. To potentially avoid harmful levels of contaminants, do some research on the quality-control practices and testing protocols of the manufacturer. If you’re going to be investing in protein, it’s worth putting in the additional effort to ensure that what you’re getting is a high quality product aligned with your specific goals. And for a step-by-step program that applies this same level of science and detail to your workouts, nutrition, and supplementation so that you can truly transform your body in the most efficient way possible, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://quiz.builtwithscience.com/

   November 26, 2023·13min
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   Number 4: How To Awaken Your Glutes (DO THESE EVERYDAY!) ft. Dr. Stuart McGill

   Your glutes are important. But the problem nowadays though is that we tend to sit a lot and for prolonged periods of time, which is a great way to potentially “forget” how to use your glutes especially if you don’t take action to counteract this. So, if you suspect you’re suffering from ‘gluteal amnesia,’ or you’d just like to see better results with your glutes exercises and glute workouts, then it’s time to start learning how to activate your glutes. And to do so, we’re going to use a 4 step glute activation plan. Where with the use of a few daily glute activation exercises, we’ll be able to gradually get your glutes firing harder and harder to the point where you’ll be actually use your glutes whenever you walk, move, and perform your lifts, instead of having your lower back or other muscles compensate and work overtime as a result of weak glutes. Here’s the daily action plan to get rid of gluteal amnesia: Glute Bridges (3 sets of 10 reps with 5 second pause at top) Clam Shells (3 sets of 10 reps per side) Wake Up Exercise (10 reps with 5 second holds, done 3-5 times throughout the day) And for a step-by-step program that uses science to show you not only how to properly train each of your muscles week after week, but also how to then best fuel them for recovery and growth so that you can build lean muscle and strip off fat in the most efficient way possible, then simply head on over to builtwithscience.com to take the analysis quiz to discover what program would be best for you: https://quiz.builtwithscience.com/

   November 12, 2023·14min
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   Number 5: How To PROPERLY Use Cheat Meals To Lose Fat Faster (3 Science-Based Tips)

   Cheat meals can help boost your fat loss results as opposed to hinder them. How? And how does The Rock incorporate his cheat meals? Well, first off and arguably most importantly is the psychological benefit having cheat meals while cutting provide. You’ll exhibit long-term adherence and enjoyment to your diet when you have these planned ‘refeed day’ to work towards in your workout meal plan and look forward to. Second, the temporary increase in calories and carbs by adding a cheat meal into your meal plan to get ripped has been shown to lead to better appetite suppression, higher energy expenditure, and increased performance in the following days. So how can you now go about incorporating cheat days into your plan properly? Be strategic with your planned indulgences if you choose to include cheat meals while cutting, but enjoy yourselves and remember that at the end of the day what’s most important is the calorie deficit that you create over time and your long-term adherence to that. Which is why it’s vital that you set up your diet based on what will enable you to accomplish those two factors most effectively. And if you do get off track, don’t beat yourself up. Get back on the saddle and take it day by day. And for an easy to follow science based program that sets everything up for you, such that you know exactly how to train AND what to eat week after week without depriving yourself of the foods you love, so that you can lean down and burn off fat most effectively with science, then simply take the analysis quiz below to discover which specific program is best for you: https://quiz.builtwithscience.com/

   October 27, 2023·13min
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