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The Complete Guide to Lyle McDonald’s Generic Bulking Routine

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Lyle McDonald’s Generic Bulking Routine is a 4-day upper-lower workout program designed to help intermediate lifters gain muscle and strength while eating in a calorie surplus. In other words, it’s best for people who have trained consistently for at least 12 months, moved past their “newbie gains,” and need more volume (sets) and structure to keep progressing. It’s called a “bulking routine” because it’s a demanding program that most people recover from best when they’re eating plenty of calories and enough protein .  You can adapt it for cutting , but running the full 4-day version unchanged in a calorie deficit is hard to recover from (and unnecessary for retaining muscle mass).  That’s also why it’s usually overkill for people new to strength training. Beginners usually don’t need this much volume or exercise variety to gain muscle while bulking or maintain muscle while cutting. In this guide, you’ll learn how Lyle McDonald’s Generic Bulking Routine ...
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How Eric Lost 45 Pounds & Dropped 25% Body Fat in 9 Months

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In 9 months of Legion’s body transformation coaching , Eric lost 45 pounds, reduced his body fat by 25%, and gained significant muscle and strength. Before joining the program, Eric felt stuck. He had tried following the Bigger Leaner Stronger workouts on his own, but the missing puzzle piece was his diet.  Growing up in a family with unhealthy eating habits made it hard to figure out what to eat, and his biggest hurdle was portion control. After years of trying and struggling, he started to blame his genetics for his weight. With the help of his Legion coach, Brian, Eric finally got the clear education and guidance he needed. He shattered his limiting beliefs, learned how to master his nutrition, and achieved a dramatic physical transformation. Here are his results: Eric’s Journey Eric signed up for coaching after seeing a success story blog post and wondering, “Why can’t that be me?” His biggest challenge was his diet. Living in a ...
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Do You Really Need 1 Gram of Protein Per Pound of Body Weight Per Day?

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For decades, bodybuilders have lived by the rule that you must eat one gram of protein per pound of body weight per day, or you’re leaving gains on the table.  Over the past few years, though, many researchers and fitness influencers have backpedaled, claiming that the real threshold is 0.7 g/lb, and eating more than this is a waste of calories and money.  The main piece of evidence for this position was a 2018 meta-analysis from McMaster University. Scientists pooled the results of 49 studies with ~1,900 people and found that muscle growth plateaued at about 0.73 g/lb of protein per day. Here’s what the results looked like:  And just like that, the “1g/lb” rule sank like the Bismark.  Or did it?  There are 3 reasons you should take these study results with a grain of salt:  1. Every single study on trained weightlifters found they gained more muscle with protein intakes over 0.7 g/lb. When the researchers zoomed in on people who actually lifted weig...
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Anyone Can Say “Grass-Fed.” We Can Prove It.

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Collagen+ is made with SOLUGEL® certified grass-fed collagen peptides, meaning the cattle: Are raised outdoors on pasture or range 365 days per year , with free access to fresh grass, air, land, and water. Are free-range , spending 100% of their lifetime on grass and pasture. Are free from hormones, antibiotics, and anabolic steroids —industrial balanced feeds are not allowed. Come from fully traceable farms , with each lot backed by official origin certificates. All of this is verified by LIAF Control SRL, a member of the American Grassfed Association—not just claimed on a label. View SOLUGEL® Certification Verifies the grass-fed standard (diet + pasture). Certifies higher a...
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VO2 Max Calculator: Estimate Your VO2 Max & Aerobic Capacity

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The Legion VO₂ Max Calculator helps you calculate your VO₂ max—a key measure of cardiovascular fitness—using simple field tests you can do on your own. Choose from several proven methods, follow the instructions, and you’ll get an estimate of your aerobic capacity in minutes—no lab equipment required. Because VO₂ max can be estimated in different ways, this calculator includes several tests based on walking, running, stepping, or heart rate. Each uses different inputs—such as time, distance, or pulse—so you can choose the method suits your preferences and ability. What Is VO₂ Max? VO₂ max , or “maximum oxygen uptake,” is the highest amount of oxygen your body can use during intense exercise. It’s measured in milliliters of oxygen per minute per kilogram of body weight (mL/kg/min). Find the Perfect Supplements for You in Just 60 Seconds You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ...
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