Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shout-out to the new readers this week! We now have 123,217 readers.
IN TODAY’S EDITION…
You can now get your protein in the form of a soda
Can’t lift heavy, but want to see those gains? Do this instead
Can eating too much protein actually decrease your testosterone?
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
Ghost rolls out its newest protein creation: the Ghost Protein Bar
Protein gummies, protein water…now protein soda?
Life Time wants you to work and work out in the same space
Track your steps, track your calories, track your — emotional health?
WEEKLY WORKOUT
How to build a massive chest with only cables
It’s chest day, but there are no benches or dumbbells in sight. A tragedy, right? Well, it doesn’t have to be, thanks to this cable-only chest workout courtesy of Dr. Mike Israetel and one of our favorites, Marcus Filly.
THINGS TO…
…DO 💪
These two exercises for wider biceps
That’s right, we said WIDER biceps. If your biceps look great from the side but are still on the smaller side when you look at them head-on, these two exercises can help build width in your brachialis — thus, giving your arms a wider, fuller appearance.
…KNOW 🧠
The trick to growing your muscles without heavy weights
Heavy weight = muscle growth, right? Well, yes, but you don’t NEED heavy weight to achieve gains. Even with lighter weight and more reps, you’ll still see growth — if you make sure you’re doing this.
…EAT 🍔
Lower-calorie, high-protein mayo
Everybody knows: when you’re trying to eat clean or stay in a calorie deficit, it’s all about the sauces. That’s why this week, we’re loving this lower-calorie, high-protein mayonnaise. It’s perfect (and far healthier than anything that comes out of a jar) for burgers, chicken, or whatever sort of recipes you’re prepping this week.
Travel-Ready Creatine: Peak Performance Anywhere, Anytime
Your routine shouldn’t stop when you’re on the move. Momentous Creatine comes in travel-ready packs of Creapure®️—the gold standard of creatine monohydrate, NSF Certified for purity and safety. No fillers. No artificial ingredients. Just proven performance. Fuel your best with Momentous Creatine. Use code HIVE for 35% off.
FITNESS FACTS
Fitness Fact of the Week — Research reveals that eating more than 1.5g of protein per pound of bodyweight consistently lowers testosterone in men. The studies showed drops of up to 30% in total testosterone when protein intake exceeds this threshold, shattering the belief that “more protein is always better.”
GYM LAUGHS
When the doctor tells me I can’t lift for three months
How I feel when people come to me for gym advice
DEALS OF THE MONTH
Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.
Check them out!