The Protein Corner

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 ...

Most strength training advice assumes you want to get bigger as well as stronger, but what if you just want more strength but not more size? While you can’t achieve this perfectly—you can’t significantly increase whole-body strength without also gaining some muscle—you can train primarily for strength rather than size and get remarkably strong without looking like a bodybuilder. To do this, you must: Eat to maintain your body weight. Follow a high-intensity and low-volume strength training program. The first point is self-explanatory. If you want to limit muscle growth without restricting calories to lose fat, you want to eat maintenance calories with the occasional “mini-cut” to trim body fat levels (which generally tend to rise not fall when maintaining due to occasional bouts of overeating) when desired. The second point requires some explanation.  By “high-intensity,” I mean using heavy loads in the range of 80-to-95% of one-rep max (2-to-6 reps per set). This also impacts...

In 10 months of Legion’s body transformation coaching , Shane lost 20 pounds, 10% body fat, and gained significant muscle and strength. At 36, Shane was a busy professional working out in his home gym . He wanted to build muscle and drop body fat , but struggled to know what to eat and how to make cooking fit his schedule.  He needed a plan he could trust—one that would help him get lean and keep making progress long term. After seeing the results his sister achieved with Legion coaching, he decided to sign up and take his training to the next level. With the help of his Legion coach, Shane found that achieving his goals was straightforward, and he finally built the healthy habits he needed to succeed. Here are his results: Shane’s Journey When Shane started, he had the equipment and motivation to train hard, but nutrition was the missing piece. He struggled to hit his protein goals , and upcoming travel made consistency feel even harder.  More than a...