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Protein Timing Is Overrated… Except When It Isn’t

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For years, gym culture treated the so-called anabolic window like a physiological emergency. Miss your post-workout protein by 30 minutes, and supposedly your gains disappeared into thin air. Lifters sprinted from the squat rack to suck down protein believing muscle growth depended on its immediate intake. The reality is that science does not support this extreme view. Protein timing is not meaningless, but it is often misunderstood. For most lifters, the biggest driver of muscle growth is not whether protein is consumed immediately after training, but whether enough high-quality protein is consumed consistently across the entire day. That said, timing still matters in certain situations. If your goal is to build a lean, muscular, bodybuilder-like physique, understanding when timing matters (and when it does not) can help you focus on the habits that move the needle. Alex Saks Let’s start with the foundation: total daily protein intake. Research consistently shows that adequate pro...
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The Triceps Exercise That Builds Bigger Arms Without Hurting Your Back

Weighted triceps extensions offer a great way to grow your triceps, but the overhead nature of this movement, whether standing or even seated, can place stress on your back. Fortunately, fitness and transformation coach Travis Smith has a safe solution. Quick point: we’re not here to throw shade at traditional overhead triceps extensions. This tried and tested move hits all three heads of the triceps, exhausting the medial, lateral, and especially the long head — that’s the inner part of arm. Still, for many people, the overhead triceps extension can be uncomfortable. Straightening the arms while performing triceps extensions stretches the muscle effectively, but as the weight goes up, the ability to remain stable can decrease, bringing the back into play. Even while seated, there is a vertical load to bear. So, to target the triceps effectively in a way that relieves your spine, you can get horizontal, explained Travis Smith in a recent demonstration via Instagram. “Lying on the be...
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Joceyln Thomas Shares Her Journey from Alabama to the Army and ESPN

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Jocelyn Thomas calls herself a woman of faith and credits God for guiding her throughout her life, from her beginnings in Montgomery, Alabama to her current role as a Crewing Coordinator for ESPN. Thomas is involved with women’s professional soccer, college football, and college basketball, but the journey she has been on between her childhood and today is why she gives the glory to her higher power. “I’m a woman of faith.” That faith has been a cornerstone in her life, and it can likely be connected to her upbringing in Alabama. Thomas’ mother lived with cancer for most of her life until her eventual passing three years ago. Her maternal grandparents also died from cancer, which is why health and fitness are so important for her today as well. “It’s an equalizer for me,” Thomas said. “I work out four times a week when I’m not traveling, and I still play tennis.” Joceyln Thomas From Alabama to the Army Another lesson Thomas’ mother taught here was that she could do anything she s...
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Built for the Role, Grounded by the Land: Jill Wagner’s Strongest Chapter Yet

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There is a difference between looking strong and carrying yourself like someone who has earned it. Jill Wagner knows the difference because becoming Bobby for Lioness demanded more than getting lean enough for the camera. It required her to build a body with believable muscle, athleticism, and physical authority, while navigating two pregnancies, two postpartum recoveries, and the very real possibility that the role might have to move forward without her. “Becoming Bobby physically has been the hardest transformation I have had as an actress,” Wagner says. That transformation became the first chapter of a much larger story. Jill Wagner Chapter One: Building Bobby When Lioness was greenlit, Wagner was pregnant. She delivered her baby, began rebuilding her body, and then became pregnant again before filming started. She called Taylor Sheridan and told him he might need to recast Bobby. The character required a physical presence Wagner did not believe she could create quickly eno...
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2026 IFBB Pro League Chicago Pro Winners

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FLEX’s Coverage of the 2026 IFBB Pro League Chicago Pro is brought to you by Hi-Tech Pharmaceuticals. Follow @hitechpharma for more information and all their latest updates and make sure to visit  www.HiTechPharma.com  NOW to shop the incredible lineup from the Hi-Tech family of brands! IFBB Pro League Chicago Pro 2026 Winners Women’s Physique Division – Brooke Walker- @walkerbrooke TLR Seven-Nine Photography Women’s Wellness – Sara Gabriele @saragabrielepro TLR Seven-Nine Photography Women’s Figure Winner – Brittne Pence @bhardbody TLR Seven-Nine Photography Men’s Classic Physique – Matt Greggo – @mattgreggo TLR Seven-Nine Photography Women’s Fitness – Anya Fomina – @anyafominaa_ TLR Seven-Nine Photography Men’s 212- Esteban Fuquene Bravo – @fuquenepro TLR Seven-Nine Photography Women’s Bikini – Elisa Pecini – @isapecini TLR Seven-Nine Photography Men’s Physique – Sidy Pouye – @sidypouye_ TLR Seven-Nine Photography Visit the IFBB Pro League Chicago Pro website...
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Brandon Curry Reveals the Proper Lat Pulldown Form for Building a Thicker, Wider Back

Brandon Curry has a reputation for demonstrating functional workouts that bring Olympia-winning results, so when the big man saw some recent comments concerning the narrow grip lat pulldown on social media, he was quick to correct the record. Curry says that his eyebrows were recently raised when he read negative comments below a video of fellow bodybuilder Victor Martinez . Apparently, the “Dominican Dominator” had been criticized for having his arms bent while executing narrow grip lat pulldowns. This led Curry, incensed by what he saw on the socials, to post his own video, explaining that straight arms should be avoided for maximum results. “I realize a lot of people look at (Martinez) and say that he’s doing it wrong. Well, I think he’s doing it right,” said the 2019 Mr. Olympia Champion. View this post on Instagram Brandon Curry’s Lat Pulldown Technique to Increase Lat Activation The narrow grip lat pulldown can be executed while seated...
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The Must-Ask Questions a Harvard MD Wants You to Ask Before Stem Cell Treatment

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There is a level of transparency every patient should expect when considering a form of regenerative therapy, where a physician not only understands the power of what regenerative medicine is capable of but also doesn’t dismiss its current limitations. Whether you’re considering stem cells, exosomes, or platelet-rich plasma, science has a lot of catching up to do. Yet with billions on the table, the industry isn’t slowing down to find out. The global regenerative medicine market is projected to grow from $58.40 billion this year to $360.84 billion by 2034, according to industry predictions . More than 1,500 businesses promote stem cell treatments across the United States, according to research . All the while, a 2024 study found that a significant percentage of stem cell clinic websites disclosed neither the risks of treatment nor the limited evidence behind it, leaving patients misled and often taken advantage of. Dr. David Karli, founder of the Karli Health Institute in Miami, ha...
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Ryan Terry Shares His 5-Move Olympia Ab Workout That’s Helped Create a Championship 6-Pack

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Three-time Olympia Men’s Physique Champion , Ryan Terry is known for his consistent training and awesome year-round physique, but with under ten weeks to go until the 2026 final in Las Vegas, the British bodybuilding icon has shared how he takes his ab workouts to the next level. “I’m introducing AM abs workouts,” explained Terry, alongside an Instagram reel that demonstrated the plan for his 2.6 million followers. The reigning Olympia Men’s Physique titlist said that this is traditionally the point at which he knows “things are getting serious,” as he works towards a fourth consecutive championship. Abs and Core Exercises 4 Crunches For A Solid Six Pack Add these core exercises to your abs workout for a solid six-pack. Read article Ryan Terry’s Serious A.M. Ab Workout GHD Reverse Leg Crunches — 5 Sets of 10 to 12 Reps Side Oblique Crunches — 4 Sets of 10 to 12 Reps (each side) Incline Situps — 4 Sets of...
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Milos Sarcev Comments on the State of Hadi Choopan’s Stomach

On Episode 294 of The Menace Podcast, Hadi Choopan was a major topic of discussion. That’s because the Iranian bodybuilder took to Instagram last week to share a progress update via Instagram, but some observers felt that his mid-section was far from Olympia worthy. Fortunately, Choopan’s coach, Milos Sarcev, who is a regular TMP panelist, shared his take. With a flat stomach being a major goal for even the biggest of bodybuilders, host Dennis James segued into the subject by admitting that failing to tighten his own stomach had been a major mistake. “I said it a thousand times,” commended James. “I just regret that I chased too much size. I should have backed off before. And, my mistake, that I take responsibility for: I didn’t work on f***ing controlling my stomach,” said The Menace. “Something that I preach today (that) I didn’t do myself.” This led James to direct the same concern toward Choopan. “I wanted to ask the real question,” said the host. “Because Hadi posted some updat...
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The Juggernaut Method Explained: Using High Volume and Fatigue For Greater Strength

Many strength training systems are effective in the short term. The combination of a novel stimulus and a motivated lifter yields results. But if you’ve been around the weightlifting block, you’re not interested in the short-term gains but gains for life. That’s where the Juggernaut Method shines. It combines science-backed programming with flexibility to help lifters get bigger, stronger, and more resilient over the long term. Created by elite powerlifter, strongman, and coach Chad Wesley Smith , the Juggernaut Method was born of his realization that most cookie-cutter strength systems stop working because they treat every lifter the same. “It was inspired by Jim Wendler’s 5/3/1, Doug Young’s training, and block periodization,” he explains. The Juggernaut Method is about accumulating the right volume of quality work, managing fatigue, and progressing at a pace your body can recover from. That philosophy has helped transform Juggernaut into one of the most respected training system...
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