The Protein Corner

The sissy squat is a quad exercise that’s hit it big of late. Its stock has soared because it trains all the muscles in your quads while fully lengthend—something most other quad exercises, including the back and front squat, don’t. And this means it’s uniquely effective for rounding out quad development.  In this article, you’ll learn how to do the sissy squat with proper form, what makes it beneficial, the best sissy squat alternatives, and more.  Key Takeaways Sissy squats are a bodyweight exercise that train all four of your quad muscles, something most other leg exercises miss. A key sissy squat benefit is that they train your quads while fully stretched, which may boost growth. The best sissy squat alternatives are the kneeling, banded, Smith machine, and weighted versions of the exercise.   You can perform sissy squats at home the same way you do them in the gym, making them a convenient and effective exercise wherever you like to train. Sissy squats are safe for most p

Energy drinks, pre-workouts, a strong cup of coffee—these days, we have endless ways to fight fatigue. But with so many options, figuring out which one works best for you can be confusing. For gym-goers, the choice usually boils down to two options: pre-workout vs. energy drink . Some say pre-workout is the only product worth taking before training because it’s packed with performance-enhancing ingredients proven to boost strength, endurance, and focus. Others disagree. They say energy drinks offer basically the same benefits. Plus, they’re cheaper, more convenient, and they usually contain plenty of the key energizer in pre-workout: caffeine. In reality, there’s no clear winner here—both can work as a pre-workout pick-me-up, and choosing between them largely comes down to your goals and preferences.  In this article, you’ll discover the unique benefits of each, how they differ, and which one is best for you. Key Takeaways Both pre-workouts and energy drinks boost energy and f

Despite what some gymgoers say, you don’t need a barbell to do deadlifts. Deadlifting with dumbbells is a simple, effective, and accessible alternative that can actually be better in certain situations.  For example, dumbbell deadlifts are an excellent option for beginners who haven’t developed the strength to lift a barbell yet. They’re also perfect for home workouts, as they require minimal space and equipment. But just like with the barbell version, you have to know how to perform the dumbbell deadlift to reap its benefits and avoid injury. It may seem as simple as picking up and putting down weights, but there’s a lot more to dumbbell deadlift form than that. In this article, you’ll learn exactly how to do the deadlift with dumbbells. You’ll also discover which muscles it trains, why it’s beneficial, and more.  Table of Contents + How to Do Proper Dumbbell Deadlift Form Dumbbell Deadlift Benefits What Do Dumbbell Deadlifts Work? The 3 Best Dumbbell Deadlift Variations F

In 12 weeks of Legion body transformation coaching , Seth lost 17 pounds and 11% body fat while increasing his whole-body strength. Seth had been following Legion for over four years. But after a recent diagnosis of high cholesterol and a frustrating cycle of losing five pounds one week only to gain it back the next, he realized he needed help with his diet and exercise regimen. That’s when he signed up for Legion coaching. Here are his results : Seth’s Jou rney Seth had big aspirations for his physique , but his main challenge was knowing exactly what steps to take to get there. He could stick to a program and make healthy food choices, but he lacked the expertise and confidence to create a clear path to his goals. His coach set up a meal plan that ensured Seth always ate adequate protein and enough calories to avoid under-eating. He also designed a workout program that enabled Seth to do fewer exercises but get more out of each set. Seth’s journey wasn’t without c

Do deadlifts work your lats? It’s a common question—and for good reason. Many gymgoers want to develop their lats , so naturally, they want to know if the deadlift gets the job done. The answer? Yes, deadlifts work your lats—but not in the way most people think. In a deadlift, the glutes, hamstrings, and lower back are the main movers, not the lats. The lats don’t directly straighten your spine, so they don’t really “flatten” your back either. Instead, engaging your lats makes your deadlift more efficient in three important ways: Less Load on Your Hips and Lower Back: In a deadlift, your hips work harder the farther they are from the bar. When you engage your lats, your shoulders shift forward slightly, bringing your hips closer to the bar. This small adjustment reduces the distance (or “moment arm”) your hips have to overcome, lightening the load on your hips and lower back. Enhanced Upper Back Stability: Engaging your lats helps bring the bar closer to your mid-back, shorte

If regular barbell squats have you wincing in pain, you’re not alone.  Many weightlifters with knee issues assume they have to skip leg day or suffer through squats, but I have some good news: you don’t have to tolerate knee pain to develop your legs. In fact, there are many alternative squat exercises for bad knees that allow you to build strong, muscular legs without stressing your joints.  Of these knee-friendly leg exercises, five stand out: Dumbbell step-up Goblet squat Walking lunge Deadlift Box squat In this article, you’ll discover why these squat alternatives are so effective and how to perform each one to maximize safety and minimize pain. Key Takeaways You don’t need to suffer through knee pain to build strong legs—there are effective squat alternatives for bad knees that allow you to train safely and pain-free. The best squat alternatives for bad knees are the goblet squat, dumbbell step-up, walking lunge, deadlift, and box squat. These exercises allow you