Jeremy Ethier

Here’s how to bench press in 5 simple steps. Try this out for a stronger, safer bench 💪!

Maximize muscle growth by not just focusing on your daily protein intake but also how you distribute it throughout the day. Consistent, evenly spaced protein meals can keep your muscle protein synthesis levels elevated resulting in better growth.

Here’s a chart summarizing how to utilize protein most effectively!

When you're on a calorie deficit, consider upping your protein intake to prevent muscle loss. In these phases, aiming for 1g of protein per pound of body weight daily can be a smart approach.

If you’re interested in the exact research studies mentioned above - 1. pubmed.ncbi.nlm.nih.gov/28978542/ 2. pubmed.ncbi.nlm.nih.gov/33306586/ 3. pubmed.ncbi.nlm.nih.gov/33599941/ 4. pubmed.ncbi.nlm.nih.gov/28698222/ 5. pubmed.ncbi.nlm.nih.gov/32321161/

Protein is hands down the most important food to build muscle, but it's also a topic surrounded by a lot of confusion. Let's dive deep into the latest science and break down what you REALLY need to know. 🧵

Wondering about the ideal protein intake for optimal muscle growth? Aim for around 0.73g per pound of body weight per day to boost muscle mass without overdoing it.

Plant-based proteins have lower digestibility and essential amino acid content compared to animal-based sources, but here's the truth… They can still contribute to significant muscle size and strength gains if taken sufficiently and distributed well throughout the day.

There are 20 amino acids, but only 9 are essential for building muscle since our bodies can't produce them. Lean towards protein-rich foods like meat, fish, dairy products, and yes, even protein powder!

95% of supplements are junk. And of the few that do work, they’re often overhyped. Here’s the select few worth investing in. 👍 💪