The Protein Corner

In 10 months of Legion body transformation coaching , Russel lost 43 pounds, 20% body fat , and maintained his muscle and strength. Russell worked full-time and had a young daughter, so his workouts and diet often took a backseat to family and work. After years of doing CrossFit without seeing results, he believed he couldn’t get below 180 pounds no matter what he did. Then he found Legion coaching . Here are his results: Russell’s Journey Russell felt exhausted, stuck, and frustrated with his CrossFit routine. His main goal was to lose body fat, but he also wanted well-rounded fitness—more strength, better cardiovascular health, and improved endurance. His biggest challenge was consistency, especially with his diet, as eating out and overindulging on weekends often set him back. With his coach, Ash, Russell learned strategies to manage his weekend eating and made simple food swaps to reduce hunger and feel fuller while staying in a calorie deficit . He focuse...

“ Proffee ,” short for “protein coffee,” is a TikTok trend where people mix coffee and protein powder to create a caffeinated, high-protein drink.  Fitness influencers swear by proffee as a weight-loss wonder, claiming it revs up your metabolism, curbs cravings, and keeps you full for hours.  But is high-protein coffee really the magic bullet they say it is? Here’s what science says. Key Takeaways Proffee is a combination of coffee and protein powder that social media influencers claim can aid weight loss by boosting metabolism and suppressing appetite. Research shows that while caffeine and protein can slightly increase fat burning and reduce hunger, the effects are small and short-lived, meaning proffee alone isn’t enough to cause significant weight loss. For better results, pair proffee with a calorie-controlled, high-protein diet and regular exercise. Table of Contents + The Standard Proffee Recipe Why Do People Drink Proffee? Does Proffee Boost Weight L...

If you’re serious about building an impressive physique, training your upper back should be a top priority. A well-developed upper back not only enhances your upper body aesthetics and posture, it acts as the “scaffolding” that supports your torso, improving your performance on key exercises like the squat, bench press, and deadlift. And as a general rule, those who can squat, press, and pull the heaviest weights are usually the most jacked. Despite this, many weightlifters struggle to build upper back mass because they rely on the same stagnant exercises that don’t effectively train these muscles. To make real progress, you need a new approach. In this article, you’ll discover the most effective upper back exercise s for achieving your goals. In my experience, these are: Deadlift Romanian deadlift Rack pull Barbell row One-arm dumbbell row Cable row Chest-supported row Seal row Meadows row T-Bar row Dumbbell upright row Face pull Dumbbell rear delt raise You’ll l...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this episode, I talk with Michael, who experienced a life-changing transformation through Legion’s coaching service. Michael had always been active, but it wasn’t until he hit 245 pounds that he decided to go all in on improving his fitness. He started following the Bigger Leaner Stronger principles and quickly saw results, but signing up for Legion’s Body Transformation Coaching took it to the next level. With guidance on nutrition, training, and mindset, Michael went from 244 to 214 pounds in a few short months, achieving more than he thought possible. In this podcast, Michael shares insights into his remarkable journey, including the challenges he faced and overcame. He discusses the importance of expert guidance in optimizing his nutrition and training, and how this led to significant improvements in his overall health. Michael also reveals the unexpected benefits of his transformation, from increased energ...

A time-saving tip for busy bodybuilders: use “agonist-antagonist supersets” to shorten your workouts without sacrificing gains. Research shows that pairing exercises targeting opposing muscle groups—like chest and back or biceps and triceps —lets you get more work done in less time, with no drop-off in performance.  In fact, it might even improve performance compared to regular straight sets, making it one of the quickest and most efficient workouts you can do. A recent study highlighted another perk— supersets produce the same muscle growth as traditional sets. In this study, researchers split experienced weightlifters into two groups. One group performed straight sets, doing one set of an exercise, resting , and repeating until all sets were complete before moving on to the next exercise. The other group used supersets. They paired exercises like lat pulldowns with bench presses , leg curls with leg extensions , and biceps curls with triceps push...

Use this 5-point bench press setup checklist to get into the perfect position to bench heavy weights: 1. Rack Height Rack the bar so it rests around two inches below wrist height when you’re lying on the bench with your arms extended in front of you. If you have to reach for the bar, it’s too high; if you have to perform a half-rep to lift it off the hooks, it’s too low. 2. Body Position Lie on the bench with your eyes directly under the bar. If you lie too close to the top of the bench, you risk hitting the hooks mid-set, which can muddle your form and throw off your balance. Lie too far down the bench, and you’ll have to pull the bar further out of the rack to get it into position, which saps your strength and can hurt your performance.  RELATED: Why Do People Arch Their Back When Bench Pressing? 3. Grip Grip width varies depending on your build, but most people do best with their hands about 18-to-28 inches apart. A good starting point for guys is to rest your pinky or...