The Protein Corner

Table of Contents + Instructions Expert Tips Mike's Take Cable Crunch Alternatives Kneeling vs. Standing Cable Crunch: Which Should You Do? 3 Cable Crunch Workouts Muscles Worked by the Cable Crunch More Ab Exercises Instructions Set the pulley of a cable machine to the highest position, attach a rope handle, and put a pad on the floor to protect your knees. Kneel facing the machine, grip the rope with both hands, and pull it down so your hands are roughly at the level of your ears and your elbows are bent. Crunch your torso down toward your thighs by contracting your abs and rounding your upper back, keeping your hips and arms fixed. Reverse the movement and return to the starting position, allowing your spine to arch slightly until you feel a stretch in your abs. Expert Tips Keep your hips and knees locked in the same position throughout each rep. The only part of your body that should be moving is your upper torso. The number one mistake people make when doi...

In 12 weeks of Legion’s body transformation coaching , Bryan lost 25 pounds, 15% body fat, and gained significant muscle and strength. Bryan had followed the Bigger Leaner Stronger program for a long time and made good progress. But he wanted to take his fitness to the next level by losing his stubborn back fat and adding more muscle definition. Because he traveled often for work, his routine was inconsistent, and he needed help fine-tuning his plan. With the help of his Legion coach, he finally got his diet and training completely dialed in and achieved the exact results he was looking for. Here are his results: Bryan’s Journey Bryan’s main goal was to lose fat and build muscle, but his busy work travel schedule made it hard to stay on track. He also had to get used to weighing all his food, which meant cutting back on favorites like ice cream and peanut butter. His coach, Corey, created a straightforward plan that fit Bryan’s life and gave ...

Table of Contents + Instructions (Seated Rear Delt Fly) Instructions (Standing Rear Delt Fly) Expert Tips Mike's Take Dumbbell Rear Delt Fly Alternatives 3 Dumbbell Rear Delt Fly Workouts Muscles Worked by the Dumbbell Rear Delt Fly More Shoulder and Rear Delt Exercises Instructions (Seated Rear Delt Fly) While holding a dumbbell in each hand, sit on the edge of a bench and position your feet together on the floor. Bend forward at the hips so that your torso is as close to parallel to the floor as possible and your chest is almost touching your knees. Allow your arms to hang straight down with a slight bend in your elbows. Your palms should be facing each other and the dumbbells should be next to your ankles. Push your shoulders as far forward as they’ll go (think about rounding your shoulders toward the floor—this will feel a little awkward). Keeping your shoulders shifted forward, extend your arms out in an arc toward the ceiling with your palms facing the...

Here are the three best trap exercises you can do: A shrug (machine, cable, dumbbell, or barbell) A row (machine, cable, or dumbbell) A pulldown (lat pulldown, pull-up, or chin-up) Well, more accurately, these are the three best movements for training the traps—a row, a shrug, and a pulldown. You have a lot of flexibility in terms of the exact exercise variations you use, and I’ll share my favorites in this article (some are better than others). Unlike most muscle groups , the traps are composed of three parts shaped like a star in the center of your upper back, and they contract in different and sometimes opposing directions. Their primary functions are to move your scapulae (shoulder blades) up (elevation), down (depression), and back toward your spine (retraction), and to keep them locked in position during heavy pulling exercises like deadlifts and loaded carries. Here’s what scapular retraction looks like: Here’s what scapular depression looks like: ...