Posts

The Best Back and Triceps Workout for Size & Strength

Image
Back and triceps workouts get less attention than pairings like back and biceps or chest and triceps, but they’re a smart combination for most lifters. The reason comes down to how the two muscle groups interact—or rather, how they don’t. Back exercises and triceps exercises train entirely different muscles, so you can do both in the same workout without fatigue from one compromising your performance on the other.  This matters because the fresher each muscle is when you train it, the heavier the weights you can lift and the more reps you can perform—and lifting heavier weights for more reps over time is what drives muscle and strength gain. The pairing also makes sense because both muscle groups are central to upper-body development. A strong back underpins nearly every lift you do. It keeps you upright in the squat, prevents your spine from rounding in the deadlift, and creates a solid base during the bench press. And strong triceps are essential in every pressing movement you’...
Post a Comment
Read more

How Matthew Lost 37 Pounds & Dropped 15% Body Fat in 12 Months

Image
In 12 months of Legion’s body transformation coaching , Matthew lost 37 pounds, 15% body fat, and gained significant muscle and strength. Before joining the program, Matthew felt stuck. At 54 years old, he was carrying extra weight and wanted to get healthier. However, because he was starting completely from scratch, his biggest hurdle was finding a simple, clear plan that he could actually stick to. He wanted to change his body, but he didn’t know how to build a routine that would create lasting results. With the help of his Legion coach, he finally found the clear path forward he needed. He built a strong foundation and learned how to use the gym to handle his stress , proving that taking care of your body can help you win in the rest of your life, too. Here are his results: Matthew’s Journey Matthew was starting with no real fitness foundation. He needed a simple, easy approach to make changes that would last. During his first few months, his co...
Post a Comment
Read more

How Much Creatine Should You Take for Brain Health?

Image
Most everyone knows that if you want to build muscle, perform better, and recover faster, you should take 3–5 grams of creatine monohydrate every day. New research, though, shows that by taking 10, 20, or even 30+ grams per day, creatine may support cognition, mood, sleep, and overall brain health.  The theory goes like this:  Creatine helps your cells produce energy more efficiently. The brain uses more energy per unit of mass than almost any other organ in the body—it makes up just 2% of your body weight, yet accounts for about 20% of your resting energy expenditure .  Thus, increasing brain creatine levels could help it run more efficiently. Now, why can’t you get these benefits from the standard dose of 3–5 grams per day?  Muscles absorb creatine from the blood relatively easily, but your brain is much more “resistant” to creatine because it’s separated from the rest of your body by the blood-brain barrier .  This is a semipermeable membrane that prevents unwanted substance...
Post a Comment
Read more

10 Healthy Grilling Recipes to Try This Summer

Fire up the grill, and you can prepare nearly any ingredient in the kitchen. Vegetables go from light and crisp to sweet and succulent, and even fruit like peaches become extra-delicious once grilled because the heat caramelizes the natural sugar. The prime target for the grill, however, is a big slab of meat. Beef, chicken, pork, and more will become tender and juicy with nothing more than a little time on those searing hot racks. The exact grilling method you use will depend on the equipment you have, the result you’re after, and of course the cut of meat you’re cooking. You might think it all boils down to charcoal or gas, and you wouldn’t be wrong – except for the fact you don’t need an outdoor set-up to enjoy these grilling recipes. If you’re stuck indoors, take advantage of your oven’s broiler or heat up a cast iron grill pan to get a similar char. The post 10 Healthy Grilling Recipes to Try This Summer appeared first on Legion Athletics . https://ift.tt/z6ucJT4 May 8, 202...
Post a Comment
Read more

The 12 Best Chest Exercises and Workouts for Women

Image
Women should train their chest for four main reasons: It improves your body composition . If you’re dieting to lose weight, your body can lose either fat or muscle. By training your chest, you “force” your body to retain more muscle, which means a higher percentage of the weight you lose is fat rather than muscle mass.  It helps build a balanced upper body. If you train your shoulders, arms, and back but neglect your chest, you can develop size imbalances that make your physique look lopsided.  It can improve how your chest looks. Chest exercises don’t change breast tissue, but they can build the muscles underneath it, which may make your chest look a little firmer and more lifted. It makes everyday pushing movements easier. Stronger pecs help you perform countless day-to-day movements like getting up off the floor, rearranging furniture, catching yourself if you fall, and opening a heavy door. Despite these benefits, many women skip chest training b...
Post a Comment
Read more