The Protein Corner

Most people push through Bulgarian split squats thinking they have no choice. They want the muscle and strength gains, so they grind through the discomfort—even when the exercise feels awkward, clumsy, or outright painful. You don’t need to suffer through Bulgarian split squats to build strong, balanced legs, though. In this article, you’ll find the seven best Bulgarian split squat alternatives—exercises that train the same muscles just as effectively, without leaving you questioning your life choices halfway through a set. Want to know exactly how you should train to reach your fitness goals? Take our free 60-second training quiz and find out now. Key Takeaways The Bulgarian split squat is a highly effective lower-body exercise, but it’s also one of the hardest to perform due to its steep balance, coordination, and flexibility demands. If it feels awkward or painful, you’re not stuck with it. A good Bulgarian split squat alternative should train your lower body one leg at a ...

In 3 months of Legion’s body transformation coaching , Jeff lost 9 pounds, 7% body fat, and gained significant muscle and strength. Jeff had a busy schedule balancing work and school, which made it hard to stay consistent with his workouts. He could get to the gym, but figuring out the right plan for his goals was a challenge. So, he signed up for coaching—wanting a qualified expert to handle the planning so he could focus on execution. Here are his results: Jeff’s Journey After reading articles on the Legion blog , Jeff set an ambitious goal: Reaching 185 pounds at 10% body fat—his estimated genetic potential . “I want to be ripped with a six-pack while maintaining strength and agility,” he said. He also understood that this target might evolve, as people’s final results don’t always align with their initial expectations. Despite a busy schedule, Jeff made steady progress with the help of his coach. His coach also taught him how to understand weight fluctuations , which h...

Most gymgoers believe bench pressing is the only way to build bigger pecs. By their logic, chest workouts at home are a compromise—fine if you’re in a bind, but not good enough for making real gains. They’re wrong. If you know how to set up an effective at- home chest workout , you can build muscle using nothing but your body weight. Add a resistance band or a pair of dumbbells, and you can make better progress than many gymgoers using barbells and machines.  In this guide, you’ll get everything you need: a full breakdown of chest anatomy, 10 of the best home chest-building exercises , and three complete at- home chest workout s tailored to your strength level. Want to know exactly how you should train to reach your fitness goals? Take our free 60-second training quiz and find out now. Key Takeaways Chest workouts at home can be just as effective as gym workouts—especially if you do effective exercises, train hard, and use resistance bands and dumbbells when possible....