💪 5 Protein Myths You Should Stop Believing

In partnership with

Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Check out the top 3 exercises for every muscle group 

• 5 protein myths to be aware of 

• Former Olympia champ Shanique Grant’s rules for bigger quads 

WORKOUT

Full-Body Burn 

Full-body routines might be the perfect fit if you're short on time or looking to maximize calorie burn during your workouts. But if you’re trying to target your whole body in a single session, there are a lot of exercises to choose from. Exercise scientist Dr. Mike Israetel recently guided fitness influencer Jesse James West through his top three exercises for every major muscle group.

Israetel recommends performing each exercise for three to four sets in the 10-15 rep range, ensuring proper form to activate each muscle fully. Highlights include lat prayer, high-bar squat, and low-incline dumbbell press. In this breakdown, Israetel explains how to execute each exercise precisely to unlock their full potential.

Incorporate these top exercises into your routine a few times a week, rotating through them for an efficient and balanced total-body workout plan.

A MESSAGE FROM 1440 MEDIA

Looking for unbiased, fact-based news? Join 1440 today.

Join over 4 million Americans who start their day with 1440 – your daily digest for unbiased, fact-centric news. From politics to sports, we cover it all by analyzing over 100 sources. Our concise, 5-minute read lands in your inbox each morning at no cost. Experience news without the noise; let 1440 help you make up your own mind. Sign up now and invite your friends and family to be part of the informed.

Subscribe to 1440 today.

NUTRITION 

Protein Myth Busters

Protein is a vital macronutrient for building muscle and promoting satiety. While more protein is often better, several misconceptions persist about its role and effects. These include myths about the anabolic window, its impact on kidney health, and how much protein to consume in a single meal.

Mitchell Hooper, the 2023 World’s Strongest Man, recently addressed five common protein myths, offering clarity based on science. For example, the timing of protein intake isn't as critical as many believe. Research shows that the anabolic window — the period in which protein supports muscle growth — can extend up to 24 hours, making total daily protein intake far more critical. Additionally, studies confirm that high-protein diets don’t harm kidney function in healthy individuals.

TRAINING TIPS 

Quad Training’s Rule of 3

Building strong, powerful legs is essential for improving overall training performance and excelling in bodybuilding, especially in divisions like Wellness. For two-time Women’s Physique Olympia champion Shanique Grant, lower body training has become a significant focus as she transitions into the Wellness category.

During this shift to a new competitive division, Grant has discovered three key principles for maximizing quad growth: intensity, tempo, and time under tension. By integrating these strategies into her leg workouts, she’s optimized her training for maximum results. Read on to explore how this former Olympia champ applies these techniques to elevate her lower body strength and physique.

THE DROP SET 

• Check out our preview of this weekend’s Arnold South America bodybuilding contest, featuring Vitalii “Goodvito” Ugolnikov’s first show of the season.

• Tired of quality sports news being stuck behind a paywall? Sign up for Press Sports, a FREE 2x/week newsletter that goes beyond just headlines and highlights to help you know that’ll satisfy all your sports news in 5 minutes.

• Creatine is well known for its positive effects on strength and muscle growth, but new research shows its promising effects on mental health. Check out how it affects brain health. 

• Do you experience shoulder pain during presses? See how the landmine press builds deltoid and core strength with limited stress on your shoulder joint. 

Sign Up