The Protein Corner

Here are five of the best hip-dominant exercises you can do: Barbell Deadlift Barbell Romanian Deadlift Barbell Hip Thrust Hip Thrust Machine Barbell Good Morning Hip-dominant exercises are lower body strength training exercises where most of the movement occurs at the hips. They contrast with knee-dominant exercises , where most of the movement occurs at the knees. Here’s what the difference looks like: The primary muscles trained during these hip-dominant exercises are the glutes (primarily the gluteus maximus) and hamstrings . Deadlifts, Romanian deadlifts, and good mornings also train your spinal erectors (the muscles along your spine). Deadlifts and Romanian deadlifts work your forearms , too, since you hold the bar in your hands. Hip-dominant exercises often involve a "hip hinge" motion, which simply refers to bending forward at the waist without rounding your back and with minimal knee bend. The Romanian deadlift is a good example of this movement patt...

Most people know capsaicinoids as the compounds that give chili peppers their spice. Recently, they’ve also caught the attention of scientists as a way to boost athletic performance, with some studies showing they boost strength and endurance and help you do more volume (sets and reps) in the gym. Until recently, though, this was mostly a hypothesis based on looking at the effects of isolated capsaicinoid molecules and a handful of human trials showing mixed results. The results of a 2022 meta-analysis conducted by scientists at Victoria University add a few missing pieces to this puzzle. They combed through 14 studies on capsaicin and capsiate (another molecule similar to capsaicinoids) and looked at three outcomes: Aerobic endurance (e.g., time trials or time-to-exhaustion tests)—cardio, basically Muscular endurance (e.g., how many reps you can do before reaching failure ) Rating of perceived exertion (RPE)—how hard exercise feels The most interesting result was that w...

Below, you’ll find four pull day workouts: a men's pull workout, a women's pull workout, a dumbbell-only pull workout, and a machine pull workout. Each includes sets, reps, rest periods, and demonstrations to help you perform every exercise. The Best Pull Day Workout Routine for Men Barbell Deadlift : 3 sets | 4–6 reps | 2–3 min rest Chest-Supported Seated Machine Row : 3 sets | 6–8 reps | 2–3 min rest Pull-Up : 3 sets | 6–8 reps | 2–3 min rest Cable Pullover : 2 sets | 8–10 reps | 1–2 min rest Machine Rear Delt Fly : 2 sets | 8–10 reps | 1–2 min rest Bayesian Cable Curl : 3 sets | 8–10 reps | 1–2 min rest Workout statistics Total Working sets 16 Reps 104–136 Effective reps ~48–64 Estimated duration ~35–50 min An "effective rep" is a repetition performed when a muscle is already within about 5 reps of failure , when all or most of the fibers in the muscle are activated. This is a more accurate and precise way of tracking volume than coun...

In 6 months of Legion’s body transformation coaching , Brenda lost 13 pounds, 4 inches from her waist, and improved her relationship with food, all at 70 years old. For years, Brenda tried to lose the stubborn fat around her middle. She made some progress, but it never stuck. She spent most of her day at a desk, and planning meals felt like one more job on a long list. Like so many people, she believed the answer was to eat less. But the less she ate, the more stuck she felt. Ready for a real change, she signed up for Legion coaching to finally break the cycle. Here are her results: Brenda’s Journey When Brenda started coaching, her coach found the real roadblock fast. It wasn’t her effort. It was the way she thought about food. Years of dieting had taught her that eating more meant gaining weight. So even when her coach set a higher target, Brenda would stop eating once she hit a number that felt safe in her head. “I am just not sure of food choices some...