The Protein Corner

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this episode, I talk with Martin, who achieved remarkable results with Legion’s body transformation coaching service. Martin had always been interested in fitness but struggled with gaining weight and building muscle. Running his own business made it challenging to find time for consistent workouts. Years ago, he discovered my book Bigger Leaner Stronger , which introduced him to effective training concepts. While he saw some progress, he felt he could achieve even better results and decided to sign up for Legion coaching . With his coach’s guidance, Martin learned to balance his work schedule with a structured fitness plan. Through this process, he lost 9 pounds, reduced his body fat by 6%, and trimmed 2 inches off his waist, all while increasing his overall strength and muscle mass. In this podcast, Martin shares valuable insights into staying consistent, the importance of accountability, and navigating challe...

A common question among people looking to improve their body composition is, “How long should I bulk for?” While it seems straightforward, the answer is more nuanced than you might expect, primarily because it depends on various factors, including your starting body fat percentage , goals, preferences, and experience level. However, most people want the same outcome when they bulk: To build muscle without gaining excess fat. With this in mind, we can establish some general guidelines. A practical rule of thumb is to bulk until your body fat percentage reaches 15-to-17% for men or 25-to-27% for women. In this article, you’ll learn why these are usually good cut-off points, discover when to stop bulking earlier or later than this, explore the results you can expect from a 1-month, 3-month, or 6-month bulk, and more. Table of Contents + How Long Should You Bulk For? How to Lean Bulk How Long Should a Bulk Last Compared to a Cut? What Does a Bulk Transformation Look L...

In 6 months of Legion’s body transformation coaching , Kerri lost 12 pounds, 10% body fat , and gained muscle and strength. In the year before joining the program, she had lost 25 pounds. But she wanted to take her training to the next level and achieve a more athletic physique with less body fat and more muscle.  With the help of her Legion coach, she found achieving this straightforward, and was finally able to reach her dream weight of under 125 pounds—something she’d tried and failed to do since her 20s. Here are her results: Kerri’s J ourney Kerri was looking for an expert coach who could tailor a program for a woman in perimenopause . While browsing the Legion site, she discovered the body transformation coaching page . After a consultation call and learning about Legion’s tailored approach, she signed up. She received a customized, data-driven program that included a nutrition plan and a strength training routine designed around her weak lower back and foot i...

If your leg day isn’t producing the quad growth you want, it’s time for a strategic shift. Your problem is likely that your leg routine scatters focus across too many muscle groups. As a result, your quads get too little attention and their growth stalls.  But a quad-focused leg day —containing only the most effective quad-strengthening exercises —can change that. By zeroing in on the very best exercises for building quad mass, you can quickly build the thick, teardrop quads you’ve always wanted. In my experience working with tens of thousands of people, these are the exercises that consistently deliver the best results: Barbell back squat Barbell front squat Bulgarian split squat Dumbbell lunge Leg press Hack squat Dumbbell step-up Dumbbell split squat Goblet squat Pistol squat Sissy squat Bodyweight squat Kneeling leg extension In this article, you’ll discover why these exercises are so effective, learn how to perform them with proper form, understand how...

Most gymgoers think the secret to a killer leg routine is spending countless hours in the gym, punishing your lower body until you can barely walk. But what if I told you that the hardest leg workouts aren’t always the most effective? That you don’t need to grind through endless sets to build lower body mass? The truth is, so long as you organize the right leg exercises into a well-structured full leg day workout, you can build the muscular lower body you’ve always wanted without saddling yourself with excessive fatigue. Using this approach not only maximizes muscle growth but keeps you fresh enough to perform at your best in your next heavy leg day workout . In this article, you’ll learn how to craft an intense leg workout that delivers maximum results with minimum wasted effort. You’ll also discover the most killer leg exercises for lower body mass, tips to ensure each workout leaves you bigger and stronger, and more.  Table of Contents + Killer Leg Workout fo...