Category: Nutrition

Fix Your Form: How to do a Pull-up

Everyone at one time or another has attempted the pull-up. The pull-up is an upper-body compound exercise and is a good test of strength. If you can do a pull-up you more than likely have strength in your back and shoulders. However, it is important to use proper form to protect yourself from injury and to make sure you are getting the most out of your workout. Use these helpful tips to make sure you are using the correct form.

1. Full Range of Motion

Start each rep with your elbows locked at the bottom and end with your chin over the bar at the top. The back muscles are the primary focus when performing pull-ups. Doing partial reps does not allow the lateral muscles to come to a fully lengthened position which encourages the arms to do most of the work. If you are not feeling it in your middle and upper back then you are doing it wrong.

2.  Don’t let elbows flare

Keep your elbows at 45 degrees like when you do an overhead press. Don’t let them flare out. Pull yourself up by pulling your elbows down to the floor. This will help to make your lats stronger and more developed. It will also make it easier to get your chest up when the elbows aren’t held too wide.

3. Control your shoulder blades

The hardest part of a pull-up is learning to control your shoulder blades. Pull your shoulder blades back as you’re going through the movement and focus on pulling the bar down. This will tighten the back muscles and prepare you for a proper pull using less of your biceps. Engage the shoulders first by depressing them. This will make the pull-up a back-dominant movement, as it should be.

4. Arch your back and set your shoulders

To work your back properly during pull-ups, think of raising your rib cage toward the bar. Arch your back, and set the shoulders. Also, keep your butt clenched and your abs tight throughout the movement.


If you are not ready for a full pull-up, you can always start by doing assisted pull-ups with an exercise band or chair. Once you have accomplished the pull-up and are using proper form you can always add weight or change your grip to make it harder.

In order to build muscle, make sure you have the proper nutrition. Add Promax bars to your post-workout or pre-workout routine to help replenish your body.



How Much Protein Do You Need Daily?

Have you ever asked yourself how many grams of protein should I eat daily? Well, you aren’t alone. Many people are unsure of how much protein they should consume and because of this they probably are not eating the amount they should.

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Chocolate Coconut Smoothie Bowl #MAXMUNCHIES

This Chocolate Coconut Smoothie Bowl is refreshing and chocolatey! It’s an absolutely delicious way to start the day! This easy recipe is gluten-free and is perfect for a dessert-for-breakfast type of day.

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Berry Smoothie Bowl #MAXMUNCHIES

Looking for a smoothie that is easy to make and delicious? Look no further. This berry smoothie mixes fresh berries with a hint of healthy spinach (you can hardly notice its there) for a perfect start to your day!

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Gluten-Free Waffles #MAXMUNCHIES

These gluten-free waffles are light and crispy outside, fluffy and chewy inside! They will make saying goodbye to traditional wheat flour waffles easy! They give you everything you could want in a waffle without all the sugar!

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What You Eat is What You Lift- How Your Food Choices Influence Your Performance

A common issue among new fitness enthusiasts is their lack of understanding of proper nutrition – what it is, what it does and what it has to do with training. Most either start out by believing that more strength and more muscle means more food, so they eat more of anything and everything, without paying attention to their timing or menu.

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The Best Travel-friendly Snacks

Do you find yourself struggling to eat healthy while traveling? If you bring your own snacks you are more likely to resist buying unhealthy food. While there are many healthy snack ideas, here are 5 quick and easy travel-friendly snacks.

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An inside look at Promax Original & Lower Sugar


Our mission is to inspire people to live a healthy, active lifestyle through good nutrition and regular exercise. We provide delicious, convenient, nutritionally balanced protein bars to fuel active consumers’ fit lifestyles. Since 1996 Promax is the fuel for doing! So what makes a Promax bar a promax bar? Our bars contain 18-20 grams of complete protein. All our bars are gluten-free, kosher, and vegetarian.

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