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The Best Pull Day Workout Routine for Mass & Strength

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When it comes to building a balanced upper body, most gymgoers know their back and biceps matter. The problem is, their training doesn’t reflect it. They meticulously plan their chest and shoulder workouts, but when it’s time to train their back and bis, it’s a last-minute mash-up of rows, pulldowns, and curls using whichever equipment’s free. Fall into this trap long enough, and you’ll start to see the consequences—hunched posture, unbalanced aesthetics, and stalled progress on your key lifts, to name a few. A well-designed pull day workout fixes all of that. But what is a pull day workout ? It’s a routine built around exercises that involve pulling weights off the floor or toward your torso. Done right, it’s one of the most efficient ways to train several major muscle groups—especially your back and biceps. In this article, you’ll learn how to structure an effective pull day workout , which pull day exercises drive the most growth, and how to build a routine that deliver...
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How Much Protein Should You Eat On a Cut?

You’ve probably heard that you need more protein while cutting (dieting to lose fat). The idea is that reducing your calorie intake encourages your body to break down muscle for energy, and the best way to counter this is to eat more protein. This recommendation became popular after a 2014 review examined six studies on dieting athletes. The authors noticed that those eating the most protein retained more muscle while cutting, so they suggested that protein needs likely rise when you’re in a calorie deficit. Since then, coaches and commentators in evidence-based fitness circles have advised dieters to eat anywhere from 1-to-2+ grams of protein per pound of body weight per day (g/lb/day). More recently, however, some experts have questioned these recommendations. They argue that the original review had methodological weaknesses. For instance, it didn’t include a formal statistical analysis or cite any direct studies showing protein needs actually rise when dieting.  Nor ...
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How Henry Lost 35 Pounds & Dropped 12% Body Fat in 6 Months

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In 6 months of Legion body transformation coaching , Henry lost 35 pounds, 12% body fat, and gained significant muscle and strength. Henry wanted to lose fat, improve his health, and enjoy endurance sports . But without a clear plan, he found it difficult to make progress—so he joined Legion Coaching. Here are his results: Henry’s Journey Henry was familiar with Bigger Leaner Stronger and had followed some of the dumbbell-only plans for a few weeks, but he struggled to stick to a diet and exercise routine for long. He needed both motivation to train and simple, healthy meals that fit his lifestyle. His coach helped him tackle these challenges and build consistency by focusing on key habits like tracking food , monitoring weight, and increasing daily steps . These small but essential changes became the foundation of his success. Week by week, he followed the program diligently, leading to a dramatic improvement in his overall fitness: Henry’s Results During his 6 mont...
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The Best Back Workout Routine for Mass & Hypertrophy

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Back workouts for mass are more important than many weightlifters realize. A thick, wide back is crucial for an impressive physique. But more than that, it’s the foundation for your overall performance. It helps you do pretty much any athletic movement, including squatting, pulling, and pressing more effectively and safely.   In this article, you’ll find a detailed guide to the back’s anatomy, the best exercises for each muscle group in your back, and a routine designed to help you develop a big, muscular back that allows you to perform at your best. Key Takeaways To build proportional back mass, your back routine must include exercises for training your upper, mid, and lower back. The best back workout programs prioritize compound exercises like deadlifts, pull-ups, rows, and pullovers, which let you lift heavy, train multiple muscles at once, and progress consistently. For the best results in your back workouts for mass, train close to failure and increase the weight...
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How Long Does Pre-Workout Take to Kick In?

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Pre-workout usually kicks in within 30-to-60 minutes. That is, research on common pre-workout ingredients shows they boost performance most when taken within an hour of exercise. However, caffeine—the ingredient with the biggest impact on performance—can take more or less time to kick in depending on what you’ve eaten, the type of supplement, and your sensitivity to it. In this article, we’ll break down what affects how long pre-workout takes to kick in—and how to time it for the best results. Key Takeaways Pre-workout usually kicks in within 30-to-60 minutes. Caffeine is the biggest variable in how long pre-workout takes to kick in. While it typically peaks around 60 minutes after ingestion, factors like what you’ve eaten, the type of supplement, and your sensitivity can affect when you feel it. How you take pre-workout affects its onset. Caffeinated gum kicks in fastest (5-to-15 minutes), liquids like energy drinks absorb more quickly than pills, and pre-workout hits faster ...
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