The Protein Corner

Table of Contents + Instructions Expert Tips Mike's Take Overhead Press Alternatives 3 Overhead Press Workouts Overhead Press vs. Military Press vs. Shoulder Press Muscles Worked by the Barbell Overhead Press More Shoulder Exercises and Workouts Instructions Adjust the hooks in a power rack or squat rack so the bar is at the height of your midchest, slightly below your collarbones. Face the bar and grip it with your palms facing forward and thumbs wrapped around the bar, slightly wider than shoulder-width. Hold the bar low in your hands, closer to your wrists than your fingers, with your wrists bent just enough to let the bar settle into the base of your palms (not folded back at a 90-degree angle). Bend your knees slightly and position the bar on top of your shoulders and upper chest, then stand up to lift the bar off the rack and take one step back with each foot. Take a deep breath into your stomach, arch your upper back enough that the bar is directly over your...

Table of Contents + Instructions (Seated Leg Curl) Instructions (Lying Leg Curl) Instructions (Lying Leg Curl With Hip Extension) Expert Tips Mike's Take Leg Curl Alternatives 3 Leg Curl Workouts Seated vs. Lying Leg Curl: Which Is Better? Muscles Worked by the Leg Curl More Hamstring Exercises Instructions (Seated Leg Curl) Sit in the leg curl machine and adjust it so the heel pad sits across your Achilles tendons, the thigh pad rests snugly across your lower thighs, and your knees are a couple of inches off the front edge of the seat. Adjust the back pad so that it’s as far forward as possible while keeping the bottom of your thighs securely anchored to the pad (this increases the tension on your hamstrings). Grab the handles, press your back against the pad, and pull your heels down and back toward your butt as far as they will go, typically until the machine runs out of range of motion. Pause for a brief moment, and return to the starting position under c...

If you’re looking for high-protein snacks, I don’t think I need to explain to you the benefits of a high-protein diet . You probably know that it helps you gain muscle and strength and lose fat faster , fight off hunger and cravings while dieting, and retain more muscle as you lose weight . What you need is simple: some help with getting enough protein every day . Sure, you can stick with protein powders and bars , but that can get boring and expensive. That’s why you need high-protein snack recipes like these. They’re easy to make, cheap, delicious, and healthy, and as you’ll see, you can get pretty creative, too. For example, try the Triple Chocolate Protein Cake Bars for something fast, the Quick Homemade Cottage Cheese for a new twist on a classic, or the Jalapeño Cheddar Sweet Potato Puffs for a more savory treat. Enjoy! 1. Red Lentil Granola Serves 5 Granola is usually oat-based, but this version uses red lentils instead, giving it more protein and a crunchier textur...

Table of Contents + Instructions Expert Tips Mike's Take Cable Crunch Alternatives Kneeling vs. Standing Cable Crunch: Which Should You Do? 3 Cable Crunch Workouts Muscles Worked by the Cable Crunch More Ab Exercises Instructions Set the pulley of a cable machine to the highest position, attach a rope handle, and put a pad on the floor to protect your knees. Kneel facing the machine, grip the rope with both hands, and pull it down so your hands are roughly at the level of your ears and your elbows are bent. Crunch your torso down toward your thighs by contracting your abs and rounding your upper back, keeping your hips and arms fixed. Reverse the movement and return to the starting position, allowing your spine to arch slightly until you feel a stretch in your abs. Expert Tips Keep your hips and knees locked in the same position throughout each rep. The only part of your body that should be moving is your upper torso. The number one mistake people make when doi...

In 12 weeks of Legion’s body transformation coaching , Bryan lost 25 pounds, 15% body fat, and gained significant muscle and strength. Bryan had followed the Bigger Leaner Stronger program for a long time and made good progress. But he wanted to take his fitness to the next level by losing his stubborn back fat and adding more muscle definition. Because he traveled often for work, his routine was inconsistent, and he needed help fine-tuning his plan. With the help of his Legion coach, he finally got his diet and training completely dialed in and achieved the exact results he was looking for. Here are his results: Bryan’s Journey Bryan’s main goal was to lose fat and build muscle, but his busy work travel schedule made it hard to stay on track. He also had to get used to weighing all his food, which meant cutting back on favorites like ice cream and peanut butter. His coach, Corey, created a straightforward plan that fit Bryan’s life and gave ...