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The Best Way to Do the Dumbbell Bulgarian Split Squat

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Table of Contents + Instructions Expert Tips Mike's Take Bulgarian Split Squat Alternatives 3 Bulgarian Split Squat Workouts Muscles Worked by the Bulgarian Split Squat More Leg and Glute Exercises Instructions Hold a dumbbell in each hand and stand two to three feet in front of a bench or other surface about knee-height off the ground. Lean slightly forward, put most of your weight on your right foot, and extend your left foot behind you, resting the top of your foot on the bench. Keeping your right foot firmly planted, lower your butt toward the floor by bending both knees at the same time until your left knee touches the floor or your right thigh is parallel to the floor (whichever comes first). Stand up to return to the starting position. When you’ve finished your reps, switch legs. Expert Tips If your grip fails before your legs, use weightlifting straps . This helps prevent your grip strength from becoming a limiting factor in the exercise. Experim...
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20 Tasty Bodybuilding Recipes That You’ll Never Get Sick Of

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Nobody pays as much attention to what they eat as a bodybuilder. The calories have to be right and macros have to be balanced , and we can’t forget about the micros , either. Then you have to account for each person’s individual dietary preferences and protocols– intermittent fasting , carb cycling , ketogenic dieting , and flexible dieting , to name a few. Regardless of what diet you follow, these bodybuilding recipes have you covered. You’ll find a little bit of everything here to help make your meal prepping a success, from high-calorie and high-carb to low-calorie and low-carb, fast and easy to more involved (and rewarding!). Enjoy! 1. Protein Flax Waffles Makes 3 large waffles You don’t need to eat a bowl of cottage cheese in order to fit it into your meal plan. Not everyone finds cottage cheese to be enjoyable by the spoonful, and you don’t have to. In this protein waffle recipe, it’s the secret ingredient to make the final result rich and moist...
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The Best Way to Do the Incline Dumbbell Press

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Table of Contents + Instructions Expert Tips Mike's Take Incline Dumbbell Press Alternatives 3 Incline Dumbbell Press Workouts Muscles Worked by the Incline Dumbbell Press More Chest Exercises and Workouts Instructions Set an adjustable bench to about 30 degrees. Sit on the edge of the bench, holding a dumbbell in each hand, with the dumbbells resting vertically on your thighs. Lean back and kick your thighs (and the dumbbells) toward your chest, rolling back onto the bench until you’re lying against the backrest with the dumbbells at either side of your upper chest. Pull your shoulder blades together and toward your butt, plant your feet firmly on the floor, and push the dumbbells straight up until your arms are locked. Lower the dumbbells by reversing the motion until the handles are level with your chest, then repeat. When you’re finished with a set, shift the dumbbells onto your thighs and sit up by swinging your legs and dumbbells downward and you...
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How Mike Lost 10 Pounds & Dropped 12% Body Fat in 3 Months

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In 3 months of Legion’s body transformation coaching , Mike lost 10 pounds, 12% body fat, and gained significant muscle and strength. Mike had followed Legion for years and used Legion’s supplements. He’d already lost close to 50 pounds through diet and cardio alone, and he’d done it fast. But losing weight that quickly came with a trade-off. Along with the fat, he’d lost muscle too, leaving him lighter, but not exactly in the shape he wanted. With his coach’s help, he addressed that imbalance, and the results came fast. Here are his results: Mike’s Journey When Mike started coaching, his work ethic was never the problem. He’d already proven that by quitting drinking and losing weight on his own. “I need to start weight training again. My wife asked me where my legs and shoulders went ,” he joked. He wanted a coach who could hold him accountable, but give him grace at times for his “dad life” with a 2-year-old. His coach built a nu...
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In Defense of “Crash Dieting”

A “crash diet” is defined as “a way of losing body weight quickly by eating very little,” and nearly every YouTube doctor, social media influencer, and personal trainer will tell you this is the absolute worst way to lose weight. Slash your calories too low and lose weight too fast, they warn, and you’ll burn muscle , “ damage ” your metabolism, and quickly regain all of the weight you lost. Instead, they advocate a “slow and steady” approach: eat a little less, move a little more, and let weight loss occur as a side effect of a healthy lifestyle rather than as the explicit goal. This approach can work, but it fails more often than not. For many, “crash dieting” is superior to the “slow and steady” approach to fat loss. Here’s why. 1. Crash Diets Are Usually Easier to Stick to than Gradual Weight Loss Diets Whether you lose weight quickly or slowly, dieting is always unpleasant. What makes it worth it? Rapid, visible progress. Co...
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