The Protein Corner

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...

Confidence is important, but if it’s not based on a realistic appraisal of who we are and what we can do, it’s counterproductive at best and smug delusion at worst.  There’s a big difference between growing and swelling. That’s why we can’t build self-esteem by merely thinking the right thoughts or saying the right words, but only by continually working hard at things we’re no good at until we are.  And that takes courage—looking in the mirror, deciding what we really should be doing, and then doing it. Sometimes, then, we have to ask ourselves hard questions.  “Do I lack talent or do I just need to focus?” “Do I need more help or education or do I just need to stop procrastinating?” “Do I need more motivation or do I just need to decide that not accomplishing my goals simply isn’t acceptable?” My point?  If you wait until you feel good to get going, you’ll never get off the mark and never feel good. This is why so much self-help advice comes down to “ju...

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 ...

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...

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...