Cable chest exercises are fantastic for building strong, well-balanced pecs.  Despite this, many weightlifters underestimate and underuse them, either because they don’t realize their effectiveness or they’re unsure how to incorporate them into productive cable chest workouts. We’re going to fix that in this article.  By the end, you’ll have learned the best cable chest exercises for your entire chest, who should use cables to train their pecs and why it’s beneficial, two solid cable machine chest workouts, tips for maximizing your progress, and more. Table of Contents The 8 Best Ca ..read more

Search “how fast should I lose weight” online, and you’ll get the same answer pretty much everywhere: One pound per week.  And while that’s a good rule of thumb for many people, if you have 25, 50, or 100+ pounds of fat to lose to reach a healthy body composition, that would require months or even years of dieting. I do not like this apple, Sam I Am. Luckily, however, the more fat you have to lose, the faster you can lose it with few if any of the unwanted side effects associated with dieting. In fact, with the right diet and workout routine, some people can lose two, three, or more pound ..read more

Wearing a weighted vest offers a practical way to add resistance to foundational exercises, such as push-ups, pull-ups, and squats, making these exercises more effective for building muscle and gaining strength.  Some are also useful for increasing the intensity of cardio workouts, helping you burn more calories and elevate your fitness level. In other words, adding weighted vest workouts to your routine is an excellent way to get bigger, fitter, and stronger.  With so many weight vests to choose from, picking the best one for your preferences, goals, and circumstances can be tricky ..read more

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this episode, I talk with Luke, who achieved a dramatic body transformation through Legion’s one-on-one coaching program.  Luke had struggled with his weight for over a decade, experiencing short-term success through extreme dieting and cardio, only to regain the weight.  However, working with his Legion coach, he learned to focus on consistency and adherence through a personalized nutrition and training plan. Over 36 weeks, Luke shed an impressive 43 pounds, 17% body fat, and 11 inches off his waist by mastering th ..read more

The stiff-leg deadlift (or “straight-leg deadlift”) is a deadlift variation that emphasizes your glutes and hamstrings.  It’s useful because it’s less fatiguing than other deadlift variations and allows you to train your hamstrings and glutes with heavy weights and while stretched, making it ideal for muscle growth.  In this article, you’ll learn proper stiff-leg deadlift form, how the stiff-legged deadlift is different from the Romanian deadlift, the best stiff-leg deadlift alternatives and variations, which muscles the exercise works, its benefits, common mistakes to avoid, and mor ..read more

The ten best exercises for beating belly fat: Fork put-down Portion step-down Spoon toss Dessert decline Plate push-away Soda skip Mouth clamshell Hunger hold Pizza pass-over Buffet bypass Master these techniques, and you can master your body composition. Especially when you eat more of the eleven best foods for rapid fat loss: Eat What You Like But Control Your Calories And Be Patient Just a serving of each every day will blast away that stubborn fat by the handful. The post The Best Exercises and Foods for Losing Fat appeared first on Legion Athletics ..read more

According to many social media health and fitness “gurus,” honey and salt pre-workout is a boon for athletic performance.  They claim that the salt and honey pre-workout mix provides an instant and sustained energy boost, enhances hydration, and improves electrolyte balance, which helps prevent brain fog, fatigue, and muscle cramps. Not everyone is sold on the benefits, though. Skeptics say taking honey and salt as pre-workout delivers on none of its promises and is only popular because of its “natural” appeal. Who’s right? Where did the honey and salt pre-workout trend begin? What are th ..read more

The glute-ham raise is an outstanding lower-body exercise deserving of more attention.  It’s exceptionally effective for training the hamstrings and glutes without significantly contributing to overall fatigue, making it ideal for anyone looking to gain posterior chain muscle and strength. It also doesn’t load your spine, so it’s a useful workaround for anyone with back issues or wanting to continue training their hamstrings and glutes when they’re already fried from deadlifting or squatting.  In this expert guide, you’ll learn what a glute-ham raise (and glute-ham raise machine) is ..read more

Creatine and creatinine are two terms often heard side by side in the health and fitness space. Their similar names cause much confusion, leading many to conflate the two or wrongly compare creatine versus creatinine. However, creatine and creatinine are distinct compounds with unique functions in our bodies. In this article, you’ll learn the differences between creatine vs. creatinine and gain evidence-based insights into how and why understanding the distinction is vital. Table of Contents Understanding Creatine and Creatinine Creatine Creatinine Creatine vs. Creatinine: Key Differences Doe ..read more

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this episode, I tackle a diverse array of questions from my dedicated Instagram followers, ranging from optimizing muscle explosiveness, to the influence of genetics on vascularity. I’ll also get into the age-old debate of zone 2 cardio versus high-intensity interval training, the benefits of beetroot for exercise performance, and the impact of weekend drinking on muscle gains. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question y ..read more