The Protein Corner

The “push pull legs upper lower” (PPLUL) split is a 5-day per week weightlifting program that combines the push pull legs and upper lower splits.  The push pull legs split is generally a 3-day per week routine that involves dedicating a single day to pushing, pulling, and legs (lower body), usually on Monday, Wednesday, and Friday.  The upper lower split is generally a 4-day per week routine that involves alternating between upper- and lower-body workouts, usually on Monday, Tuesday, Thursday, Friday.  With PPLUL, you essentially take half of a typical upper lower split and bolt it onto the back of a push pull legs split, and voila, you have a push pull legs upper lower split.  There are a few reasons you might want to give it a try:  It has you training five days per week, which is more suited to intermediate and advanced weightlifters.  It gives you a little more flexibility in terms of which exercises you do (for instance, if you want to develop y...

A good PCOS workout plan can help you improve your body composition , insulin sensitivity, fitness, and overall health. The problem is that most PCOS workout advice makes exercise seem far more complicated than it is. In reality, you don’t need a weird “cortisol-friendly” routine, endless low-intensity workouts, or an elaborate yoga flow.  The best PCOS workout plan is much simpler than that. It should combine strength training and cardio in a way that helps you make progress and stay consistent. In this article, you’ll learn what research suggests works best, what a good beginner plan looks like, and how to make it easier to stick to. Key Takeaways The best PCOS workout plan combines strength training with moderate- and high-intensity cardio. Cardio and strength training help in different ways: cardio tends to improve metabolic markers like insulin and cholesterol, while strength training is better for improving body composition. HIIT may offer extra benefits for wo...

In 6 months of Legion’s body transformation coaching , John lost 19 pounds, 10% body fat, and gained significant muscle and strength. Before joining the program, John felt frustrated. He’d trained on and off for years, but his body didn’t look like it. At 46 years old, he thought he knew what he was doing, but his hard work wasn’t showing in the mirror. He wanted to see his abs again, but a busy travel schedule and a history of injuries made it hard to make real progress. With the help of his Legion coach, Adam, John finally got the clear answers he needed. He learned how to eat right on the road, safely train around his injuries, and finally see the lean body he had worked so hard for. Here are his results: John’s Journey John’s biggest challenge wasn’t a lack of effort in the gym. As his coach pointed out, John knew his way around weights. What he really needed was a clear plan on how to create a proper calorie deficit while traveling for work, and how to train without ge...

Fat-free mass index (FFMI) estimates how much lean mass you carry relative to your height. It helps you understand how muscular you are relative to other people and assess whether a physique is likely attainable without steroids. To calculate your FFMI, enter your height, weight, and body-fat percentage into the Legion FFMI Calculator below. What Is FFMI? FFMI measures how much lean mass you carry relative to your height. Lean mass means everything in your body except fat, including muscle, bone, organs, and water. Because muscle makes up a large share of lean mass, FFMI works as a useful proxy for muscularity, even though it doesn’t measure muscle mass directly. Find the Perfect Supplements for You in Just 60 Seconds You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you. Take the Quiz How to Calculate FFMI To calculate your FFMI, you first estimate your fat-free mass...