The Protein Corner

Most gymgoers will try just about anything to boost workout performance—”dry-scooping” pre-workout , snorting ammonia, or taking a hefty slap on the back from a training partner are all common practices. But according to a 2024 review published in the journal Frontiers in Psychology , there’s another, simpler option you might not have considered: swearing. The review found that a well-timed expletive can significantly improve strength and endurance. When people were potty-mouthed, they improved their grip strength by almost 10%, endure wall sits 22% longer, and manage 15% more push-ups than when they were more polite.  Why does cursing work? There are several theories: It triggers your fight-or-flight response, raising heart rate and adrenaline levels. This physiological “arousal” sharpens focus and preps your body to push harder. It increases pain tolerance, dulling the discomfort that might otherwise force you to stop. It activates the amygdala —the brain’s motiv...

If you want capped shoulders, lateral raises are almost non-negotiable. But which is best: cable or dumbbell lateral raises ? Ask most old-school weightlifters, and they’ll back dumbbells. For them, dumbbells are simpler, more accessible, and proven—most of the best bodybuilders in history relied on the dumbbell lateral raise to build their delts.  New-fashioned gymgoers might disagree. Many would argue cables have the edge because they keep your delts under constant tension—even when your arms are at your sides and your delts are most stretched. Cables may even let you stretch your side delts further by pulling your arm slightly across your body. Dumbbells, in comparison, offer zero resistance in that bottom position. Why does that matter? Several recent studies suggest muscles grow best when stretched under tension. Dumbbell lateral raises don’t apply tension where your delts are most lengthened, but cable lateral raises do. So, cables sound like the clear winner. But...

Clostebol isn’t a powerful steroid. It won’t pack on muscle like testosterone, trenbolone, or Winstrol, which is why most bodybuilders don’t bother with it. Yet, it keeps showing up in doping scandals. Why would athletes risk a ban for a steroid that isn’t even that strong? The answer’s complicated. Clostebol isn’t the most effective steroid, but it still boosts performance and recovery—which is something. More importantly, it’s legally sold in medicinal creams, making it much easier to explain away a positive test. In other words, you get the benefits with a built-in excuse—if you test positive, you can always claim “accidental exposure” rather than deliberate doping. At least, that’s what skeptics say . . . In this article, we’ll break down exactly what clostebol is, how it affects your body (including its side effects), and how people use it. Key Takeaways Clostebol is a mild anabolic steroid derived from testosterone. Its anabolic-to-androgenic ratio is 46:25, making...

Pick up just about any fitness magazine and you’ll find workouts for flattening the stomach , slimming the thighs, shrinking the muffin top , and the like. I wish it were that simple.  While research has shown that training a muscle results in increased levels of blood flow and lipolysis (the breakdown of fat cells into usable energy) in the area, the changes are too small to matter. Training muscles burns calories and can result in growth, both of which can aid fat loss, but it doesn’t directly burn the fat on and around the muscles to any significant degree.  This is why no amount of crunches can give you abs —for that, you merely need to reduce your body fat percentage to 10-to-15 percent if you’re a man or 20-to-25 percent if you’re a woman. Which brings me to my next point: Fat loss occurs in a whole-body fashion. When you maintain a calorie deficit, your body reduces fat stores all over, with certain areas shrinking faster than others.  Most women ...

In 6 months of Legion body transformation coaching , Matt lost 33 pounds, 15% body fat, and gained significant muscle and strength. Matt was already familiar with Bigger Leaner Stronger . After reading the book, he successfully dropped from 230 to 185 pounds. However, he had regained some weight and was stuck at around 200 pounds. Recognizing he needed external guidance to break through this plateau , he signed up for coaching. Here are his results: Matt’s Journey As a busy professional, Matt wanted a simple, no-nonsense fitness plan. His goals were clear: reach 10-to-12% body fat, then shift his focus to building muscle.  He knew the process would take time, so he committed to a 6-month journey—one that would not only help him achieve his goals but also give him the knowledge to maintain his results on his own. Matt’s biggest challenge was staying consistent, along with managing his diet and building better habits around alcohol . Fortunately, meal prep wasn’t an iss...

Aging comes with a price: declining hormones, muscle loss, and lower energy levels. DHEA is often marketed as a fix for all of this. Some even claim it can reverse aging entirely.  But does the science back it up? The truth is, DHEA isn’t a miracle supplement, but it does have real, research-backed benefits. If you’re looking to support healthy hormone levels, maintain muscle, and counteract some of the effects of aging, DHEA might be worth considering. In this article, you’ll learn what DHEA is, what it does, and how to spot the best DHEA supplement for you. Key Takeaways DHEA is a steroid hormone your body uses to produce testosterone and estrogen. Its levels decline with age, which is why some older people choose to supplement with it. DHEA increases testosterone in men and estrogen in women, so it may help you maintain muscle, reduce fat, and minimize some of the downsides of aging. While DHEA may support hormone balance and body composition, its effects are modest and...

Most of us don’t have endless hours to spend in the gym, but that doesn’t mean your workouts have to suffer. Techniques like Myo reps can help you do more high-quality training in less time, making your workouts more efficient without sacrificing muscle growth. They work by packing more effective reps into shorter sets, so you can make good gains without dragging out your training. In this guide, you’ll learn exactly what Myo reps are, how they work, and how to use them to get the most out of your time in the gym. Key Takeaways Myo reps let you build just as much muscle as traditional training in less time by keeping rest periods short and allowing you to reach failure several times in each set. Instead of doing multiple long sets, you perform one activation set, then use short rests and small “Myo-rep sets” to get more productive reps in less time. Myo reps are easier on your joints and tendons because you can train with lighter weights while still stimulating muscle growth. ...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Yup—it’s true—after more than 10 years and nearly 1,200 episodes, I’ve decided to step away from the Muscle for Life podcast… at least for now. In this final episode, I share how I came to the decision to pause the pod, what’s next for me and Legion, and how I’ll continue creating content to help you get fitter, healthier, and happier. I also reflect on what the show has meant to me, what I’ve learned along the way, and why now feels like the right time to move on. So, to everyone who has listened, shared, worked on, appeared on, and supported the podcast—thank you. It’s meant a lot. Farewell for now. The post Ep. #1189: The Final Episode (For Now) appeared first on Legion Athletics . https://ift.tt/JDcFawr February 19, 2025 at 07:00PM Legion Athletics