The Protein Corner

In 6 months of Legion body transformation coaching , Henry lost 35 pounds, 12% body fat, and gained significant muscle and strength. Henry wanted to lose fat, improve his health, and enjoy endurance sports . But without a clear plan, he found it difficult to make progress—so he joined Legion Coaching. Here are his results: Henry’s Journey Henry was familiar with Bigger Leaner Stronger and had followed some of the dumbbell-only plans for a few weeks, but he struggled to stick to a diet and exercise routine for long. He needed both motivation to train and simple, healthy meals that fit his lifestyle. His coach helped him tackle these challenges and build consistency by focusing on key habits like tracking food , monitoring weight, and increasing daily steps . These small but essential changes became the foundation of his success. Week by week, he followed the program diligently, leading to a dramatic improvement in his overall fitness: Henry’s Results During his 6 mont...

Back workouts for mass are more important than many weightlifters realize. A thick, wide back is crucial for an impressive physique. But more than that, it’s the foundation for your overall performance. It helps you do pretty much any athletic movement, including squatting, pulling, and pressing more effectively and safely.   In this article, you’ll find a detailed guide to the back’s anatomy, the best exercises for each muscle group in your back, and a routine designed to help you develop a big, muscular back that allows you to perform at your best. Key Takeaways To build proportional back mass, your back routine must include exercises for training your upper, mid, and lower back. The best back workout programs prioritize compound exercises like deadlifts, pull-ups, rows, and pullovers, which let you lift heavy, train multiple muscles at once, and progress consistently. For the best results in your back workouts for mass, train close to failure and increase the weight...

Pre-workout usually kicks in within 30-to-60 minutes. That is, research on common pre-workout ingredients shows they boost performance most when taken within an hour of exercise. However, caffeine—the ingredient with the biggest impact on performance—can take more or less time to kick in depending on what you’ve eaten, the type of supplement, and your sensitivity to it. In this article, we’ll break down what affects how long pre-workout takes to kick in—and how to time it for the best results. Key Takeaways Pre-workout usually kicks in within 30-to-60 minutes. Caffeine is the biggest variable in how long pre-workout takes to kick in. While it typically peaks around 60 minutes after ingestion, factors like what you’ve eaten, the type of supplement, and your sensitivity can affect when you feel it. How you take pre-workout affects its onset. Caffeinated gum kicks in fastest (5-to-15 minutes), liquids like energy drinks absorb more quickly than pills, and pre-workout hits faster ...

Most people think building broad, strong shoulders requires barbells, dumbbells, and machines. They’re not wrong—this equipment works. But it’s not the only option. Cable shoulder exercises can be just as effective if you know how to use them correctly. Unlike free weights, cables keep constant tension on your muscles, are highly adaptable, and allow you to train your shoulders from angles that other implements can’t. The best exercises for building shoulder size and strength with cables are: Standing cable shoulder press Seated cable shoulder press Cable side lateral raise Cable upright row Close-grip lat pulldown Cable face pull Cable rear delt fly In this article, you’ll learn how to organize these exercises into effective cable shoulder workouts , why cables are great for shoulder training, tips for maximizing your gains, and more.  Key Takeaways To build well-rounded shoulders, you need to train all three deltoid heads—the front, side, and rear delts. The be...

In 6 months of Legion body transformation coaching , Dominique lost 15 pounds, reduced her body fat percentage by 5%, and gained significant muscle and strength. She wanted to get leaner, lose belly fat , and build muscle to fit into smaller clothing sizes. For years, she had eaten what she considered a “healthy” diet and maintained a physique she was happy with.  But about five years ago, that changed. No matter what she tried, she couldn’t get back to where she wanted to be. Frustrated by her lack of progress, she decided it was time for expert guidance. Here are her results: Dominique’s Journey In addition to her physique goals, Dominique wanted to improve her overall health. “I basically want to get back to my 40-to-50-year-old body,” she said. To help her get there, her coach set calorie and macro targets that allowed her to eat the foods she enjoyed while losing fat. He also guided her through a shoulder injury while incorporating healthy habits into her routin...