The Protein Corner

In 9 months of Legion’s body transformation coaching , Andrea lost 20 pounds, 10% body fat, and gained significant muscle and strength. Andrea had used Ozempic for eight months and lost about 15 pounds. But she did not want to stay on the medicine forever or pay for both the shots and a trainer. However, she was afraid that stopping the medication would make her gain all the weight right back. She wanted to quit the shots, lose her stubborn belly fat, and feel confident in a bikini. With the help of her Legion coach, she was finally able to handle her appetite, train without pain, and completely transform her body without medication. Here are her results: Andrea’s Journey Andrea is a 51-year-old full-time nurse who works long shifts. When she started with Legion, she had just stopped using Ozempic and her hunger went through the roof. She was not confident in her ability to sustain her current weight loss or continue to lose weight without the drug. She...

Table of Contents + Instructions Expert Tips Mike's Take Muscles Worked by the Romanian Deadlift 3 Romanian Deadlift Workouts Romanian Deadlift vs. Deadlift vs. Stiff-Leg Deadlift More Hamstring and Glute Exercises Instructions Adjust the pins or hooks in a squat rack so the bar is at your midthigh, and load it with plates (or load the bar on the floor if you don’t have a rack). Grip the bar just outside your thighs with your palms facing you, lift it off the rack (or floor), take one step back with each foot, and turn your toes out and bend your knees slightly. Stand up tall with your chest out and arms at your sides, take a deep breath into your stomach, and brace your abs. Squeeze the bar as hard as you can, press your upper arms into your sides, and, with a flat back, lower the bar toward the floor in a straight line, allowing your butt to move backward as the bar descends. Once you feel a stretch in your hamstrings, bend your knees just enough to let th...

Barbell Bench Press : 3 sets | 4–6 reps | 2–3 min rest EZ-Bar Upright Row : 3 sets | 6–8 reps | 2–3 min rest Cable Lateral Raise : 3 sets | 8–10 reps | 2–3 min rest Dumbbell Rear Delt Fly : 3 sets | 8–10 reps | 2–3 min rest This is as close to an “optimal” shoulder-focused workout as you can do. It starts with the exercise that allows you to use the heaviest weight (bench press), when you’re freshest. This also lets you train your chest and triceps in the same workout. Then, you do two isolation exercises that target the lateral deltoids (EZ-bar upright row and cable lateral raise), which train this muscle better than the bench press does. Most people do these exercises incorrectly, so make sure you follow the instructions below to get the most out of them. Finally, you end with an isolation exercise for your rear deltoids. This trains all three portions of your shoulder muscles with just four exercises, in a workout that shouldn’t take more than 45-to-...

Want to boost your bench press strength and reduce your risk of injury? Follow this checklist: Activate your pecs. Set the bar about 2 inches lower than your wrists when your arms are extended and position your body so your eyes are under the bar. Grip the barbell about shoulder-width apart. Position your feet about shoulder-width apart and pull your shoulder blades together and down (“into your back pockets”). Unrack the barbell so that it’s directly over your chest, flex your glutes, imagine “bending the bar in half,” and then begin your set. Keep reading below for more details, videos, and graphics explaining each step. 1. Activate Your Pecs Technically, this step isn’t about setting up for the bench press, but it’s an easy, fast, and effective way to boost your bench press strength and better train your pecs with every rep. Many people struggle to feel their pecs (chest muscles) working during the bench press or rely more on their triceps than their pecs, which invari...

Building stronger, more defined triceps comes down to three things: 1. Doing a small number of effective exercises, with proper technique. The triceps have one very simple job—straightening your elbow. Don’t let social media influencers and biomechanics eXpUrTz muddy the waters. You don’t need a dozen different exercises to train your triceps optimally. Instead, you need to focus on learning how to properly execute a handful of effective exercises (listed below). Two or three good triceps exercises, done properly, with just a few sets per week, beats “bombing” and “blasting” your triceps with every machine in the gym multiple times per week. 2. Doing at least one exercise that positions your elbows above your head. Your triceps muscles are composed of multiple sections (“heads”)—a long head and short head. The short head is trained by basically every exercise that involves extending your elbow. However, due to an anatomical quirk of ...