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How Jane Lost 18 Pounds & 3 Inches From Her Waist in 6 Months

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In 6 months of Legion’s body transformation coaching , Jane lost 18 pounds and gained significant muscle and strength. Jane had followed the Thinner Leaner Stronger routine inconsistently for about a year but hadn’t reached her goals. As a new mom , she struggled with the mental and physical demands of motherhood and found it hard to stay disciplined with training. She also worried that her social life would derail her diet.  Wanting a clear plan for both nutrition and training, she joined coaching to finally make a real transformation. Here are her results: Jane’s Journey Jane and her coach worked together to build a program that took into account both her personal and professional life. When Jane had days where she lacked motivation or felt like her progress was slow, Jamie was honest, kind, and respectful with her advice. A major turning point for Jane was learning how to overcome her fear of socializing while still staying on track with her fitness ...
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The Best Way to Do the Hanging Leg Raise for Six-Pack Abs

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Table of Contents + Instructions Expert Tips Mike’s Take Muscles Worked 3 Hanging Leg Raise Workouts More Ab Exercises   Instructions Find a pull-up bar that’s slightly higher than the height of your hands when you reach straight up.  Either jump up and grab the bar or place a weight plate, platform, or aerobics step on the floor that you can stand on. Grip the bar with your palms facing forward (pronated grip) and your hands about shoulder-width apart, and let your legs hang straight down. Keeping your torso as still as you can, raise your legs straight out in front of you until they’re parallel to the floor (no swinging). Lower your legs slowly to return to the starting position.  Pause for a beat to dissipate any momentum, then begin the next rep. Expert Tips To keep tension on your abs rather than your hip flexors, think about bringing your belt buckle to your belly button during each rep. In other words, focus on curling your pelvis posteriorly under your tor...
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Can You Gain Muscle Faster with Drop Sets?

For decades now, bodybuilders have banked on the “drop set” technique to gain muscle faster. Does this work? Will it work for you? A drop set involves taking a set of an exercise—usually an isolation exercise —to muscular failure followed by another set of the same exercise to failure with 10-to-20% less weight followed by yet another lighter set to failure followed by still another usually until a certain number of total sets have been performed. With a drop set, your muscles experience more “ time under tension ” and “ pump ” than with a traditional set, and these factors, it’s claimed, can produce a stronger muscle building stimulus. Skeptics disagree, however, and usually for three reasons: While time under tension does contribute to muscle growth, research shows that using sufficiently heavy weights (~60% of one-rep max or higher) in your training is more important. That is, if the load isn’t heavy enough, it isn’t likely to stimulate much growth no matter how much time un...
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The Best Way to Do the Dumbbell Romanian Deadlift

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https://legionathletics.com/wp-content/uploads/2026/06/Dumbbell-Romanian-Deadlift-Angled.mp4   https://legionathletics.com/wp-content/uploads/2026/06/Dumbbell-Romanian-Deadlift-Side.mp4 Table of Contents + Instructions Expert Tips Mike's Take Muscles Worked by the Dumbbell Romanian Deadlift 4 Dumbbell RDL Workouts Dumbbell RDL vs. Barbell RDL: Which Should You Use? More Glute and Hamstring Exercises   Instructions Hold a dumbbell in each hand with your palms facing your thighs and your arms hanging straight down.  Stand with your feet a little narrower than shoulder-width, toes pointed slightly out, and a soft bend in your knees. Stand tall with your chest up, take a deep breath into your stomach, and brace your abs.  With a flat back, push your hips backward and let the dumbbells travel down the front of your legs in a straight line, keeping them close to your body the whole way. Don’t bend your knees any further as you descend—leave them in that same...
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The Best Way to Do the Cable Overhead Triceps Extension

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Table of Contents + Instructions Expert Tips Mike's Take Muscles Worked 3 Cable Overhead Triceps Extension Workouts for Horseshoe Triceps What Height Should You Set the Cable? Which Handle Should You Use? Overhead Cable Triceps Extension vs. Dumbbell Overhead Triceps Extension More Triceps Exercises Instructions Set a pulley to about chest height and attach a rope handle. Grab one end of the rope in each hand, turn away from the machine, and bring your hands behind your head so your biceps are next to your ears. Take a long step forward with one foot and keep your back foot close to the machine’s upright so you’re in a staggered stance, then lean forward at about a 45-degree angle. Let the cable pull your hands back behind your head until you feel a deep stretch in your triceps. Press the rope forward by straightening your arms, keeping your upper arms as stable as possible—some movement is fine, but they shouldn’t be shifting around much. Rever...
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How Quickly Do You Lose Muscle When You Stop Training?

Raise a meat hook if you’ve heard this one:  “If you don’t use your muscles, you lose them.”  This is true, but it takes a lot more disuse to lose significant amounts of lean mass than most people realize. Specifically, most research shows that you don’t begin to lose lean body mass until after two-to-three weeks of no resistance training of any kind, and then how much muscle you lose thereafter depends on how physically active you are, how many calories you eat, and how much protein you eat. Bed rest, for instance, will result in far more muscle loss than even just engaging in everyday activities (not to speak of resistance training of any kind or amount), and restricting calories and protein intake will accelerate muscle loss as well. These findings explain the results of a study conducted by University of Tokyo scientists, which had two groups of people lift weights for a total of 24 weeks. One group trained continuously throughout the whole study, and the other grou...
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How Cristina Lost 15 Pounds & Gained Significant Muscle and Strength in 6 Months

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In 3 months of Legion’s body transformation coaching , Cristina lost 15 pounds and gained significant muscle and strength. Cristina is a busy mom who cooks for her husband and two young children. She had read Thinner Leaner Stronger , but she needed help turning what she’d learned into a plan that fit her real life. She wanted to lose fat, get stronger , and stay consistent without making nutrition harder than it needed to be. With the help of her Legion coach, Cristina got the structure and accountability she needed. She learned how to manage her nutrition, train effectively, and build momentum with a plan she could actually follow. Here are her results: Cristina’s Journey Cristina signed up for coaching alongside her husband, Matt, but her goals and challenges were her own. Her biggest challenge was staying motivated while cutting calories to lose weight . Her coach gave her the accountability she needed, taught her how to hit her daily macros , and exp...
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