The Protein Corner

You may have heard that “vertical pulling exercises” like pull-ups and chin-ups are all you need for a strong, wide back. While these exercises are undeniably effective, they’re only half the story. To truly maximize your back’s size and strength, you need to include horizontal pulling exercises in your routine, too.  More so than pull-ups and chin-ups, these exercises build your upper and lower back, giving you the overall width and thickness most people strive for. Which horizontal pull exercises should you do exactly? Here are my top ten: Barbell row Seated cable row One-arm dumbbell row Chest-supported row Machine row T-bar row Seal row Meadows row Pendlay row Barbell rear delt row In this article, you’ll learn why these rows are my go-to choices, how to do them correctly, why adding them to your program is beneficial, and more.  Table of Contents + What Is a Horizontal Pull Exercise? The 10 Best Horizontal Pull Exercises for Back Mass What Are the ...

In 6 months of Legion body transformation coaching , Rayna lost 18 pounds, 8% body fat , and gained significant muscle and strength. Having worked for a nutrition coaching company, she had a basic understanding of dieting that had always helped her maintain her weight. As she got older, however, these tools stopped working and she felt burned out. Rayna wanted to jumpstart her weight loss journey and learn dieting strategies that fit her current lifestyle and limitations. So, she signed up for Legion body transformation coaching , and he re are her re sults:   Rayna’s Journey Rayna wasn’t confident she could be fully compliant. She often ate out on weekends as a social activity and lacked a proper kitchen, making cooking, cleanup, and time management a challenge.  One of her main concerns was handling hunger in a positive way, along with knowing when to push herself and when to listen to her body and rest . Letting her coach take charge of her training was a b...

Ashwagandha  has been a cornerstone of Ayurvedic medicine for centuries, known for its ability to boost strength, vitality, and mental clarity. Yet modern medicine remained skeptical of its benefits—until recently. New research is now confirming many of ashwagandha’s traditional uses. Studies show that ashwagandha capsules can reduce anxiety, improve sleep, enhance athletic performance, and support immune health. And that’s why ashwagandha has become a go-to supplement for anyone looking to optimize their mind, body, and overall well-being. In this article, you’ll discover what ashwagandha is, how it works, and the top science-backed benefits of adding it to your supplement regimen. Table of Contents + What Is Ashwagandha? What Does Ashwagandha Do? The Top 7 Ashwagandha Benefits Does Ashwagandha Increase Testosterone? What Is the Clinically Effective Ashwagandha Dosage? What Are the Most Common Side Effects of Ashwagandha? What’s the Best Ashwagandha Supplement? FAQ ...

Creatine is the undisputed king of muscle-building supplements. But let’s be honest—chugging a gritty drink every day gets old fast. That’s why supplement companies have spent years creating more enjoyable ways to take it. One popular new option is creatine gummies—sweet, chewable “treats” that deliver your daily dose of creatine monohydrate in a tasty, convenient way. But because creatine monohydrate gummies taste so good, many people wonder if they can really be as effective as traditional powder. Is this skepticism misplaced? Are creatine gummies as good as powder? Or do they sacrifice effectiveness for flavor? In this article, we’ll compare creatine gummies vs. powder , break down their differences, weigh the pros and cons, and help you decide which option is best for you.   Table of Contents + What Is Creatine? What Are Creatine Gummies? Creatine Gummies vs. Powder: Key Differences Are Creatine Gummies or Powder Right for You? Creatine Gummies Side Effects W...