6 Simple Muscle Building “Hacks”
Legion Athletics | Building Muscle
by Michael Matthews
52m ago
A simple muscle building hack:  You don’t need to do a dozen different exercises per workout, minimize between-set rest periods, or use “fancy” training techniques like reverse pyramid training, pre-exhaustion, drop sets, negatives, etc.  Rather, a few “straight sets” of a few foundational exercises taken close to muscular failure (the point where you can’t perform another rep) with a couple of minutes of rest in between each set is a simple recipe for a highly effective strength training session. Some more pointers for you to mull: A workout split (how you arrange your weekly worko ..read more
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How to Use Leg Drive in the Bench Press to Build More Muscle
Legion Athletics | Building Muscle
by Michael Matthews
3d ago
If you’re serious about building muscle and strength, the bench press is likely a staple in your routine.  But, if you’re like most gymgoers, you’re probably overlooking a crucial bench press technique that can boost your performance and gains: leg drive. What is bench press leg drive exactly? Contrary to popular belief, proper leg drive doesn’t involve pushing your feet into the floor and squeezing your glutes to drive your hips upward. Instead, leg drive is about using your legs to stabilize your body, generate extra power, and press more efficiently. To get leg drive right, you need to ..read more
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What Muscles Does Bench Press Work? An Evidence-Based Guide
Legion Athletics | Building Muscle
by Michael Matthews
2w ago
“What muscles does the bench press work?” There’s a common question among gymgoers, especially those new to weightlifting. Why is there this uncertainty? Two reasons: First, the bench press trains several major and minor muscle groups simultaneously, so understanding the exact muscles involved in a bench press can be confusing.  And second, the muscles the bench press works out can change depending on how you perform the exercise. For example, using an incline or decline bench or a narrow or wide grip influences which muscles you emphasize. In this article, we’ll untangle this Gordian kno ..read more
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Can You “Resensitize” Your Muscles for Faster Growth?
Legion Athletics | Building Muscle
by Michael Matthews
3w ago
Can you speed up muscle growth by taking periodic breaks from resistance training to “resensitize” your muscles for faster growth? Here’s the theory:  By occasionally stopping resistance training for a couple of weeks, you can enjoy a period of “hyper-responsiveness” when you restart (and without losing any muscle or strength to speak of while you rest). Basically, the idea is “newbie gains” writ small. By inserting just enough detraining into your regimen, the story goes, you can reactivate a brief and diluted form of the physiological advantage you enjoyed in your first year of training ..read more
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The 8 Best Hamstring Exercises You Need to Do
Legion Athletics | Building Muscle
by Michael Matthews
1M ago
Most guides you find online about how to strengthen your hamstrings fall short. They focus on ineffective hamstring exercises and recommend following second-rate hamstring workouts.  Following this advice will never help you develop big, strong hamstrings. Instead, you need to do hamstring strengthening exercises that allow you to train through a long range of motion, lift heavy weights safely, and progress regularly.  And that’s precisely what you’ll learn in this article.  Here’s our expert guide to the best hamstring exercise and workout routines for adding serious size to th ..read more
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How to Find and Fix Muscle Imbalances
Legion Athletics | Building Muscle
by Michael Matthews
1M ago
Muscle imbalances affect even the most diligent weightlifters. That is, no matter how carefully you train, there will likely come a time in your fitness journey when one part of your body gets bigger, stronger, or bigger and stronger compared to its counterpart on the opposite side.  The obvious problem with this is that it can spoil your body’s visual “balance.” But that’s not the only way “muscle asymmetries” cause issues—they can also hinder athletic performance and may increase the risk of injury. As such, most weightlifters want to know how to spot, prevent, and correct muscle imbala ..read more
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How to Do Stiff-Leg Deadlifts: Form, Muscles Worked & More
Legion Athletics | Building Muscle
by Michael Matthews
1M ago
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
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How to Do the Glute Ham Raise for Strong Hamstrings
Legion Athletics | Building Muscle
by Michael Matthews
1M ago
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
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8 Evidence-Based Ways to Tell If Some is “Natty” or Not
Legion Athletics | Building Muscle
by Michael Matthews
2M ago
Steroid use is rampant in the fitness space. But because of the societal stigma surrounding steroids, most “roiders” lie about their drug use.  And while this deception seems insignificant, in many cases, it’s not. The “steroids vs natural” debate matters because many “fake” naturals use their physiques to gain followers and sell pills, powders, and PDFs. Not only is this fundamentally dishonest, but it skews people’s expectations about what’s achievable with their own physique, which often begins a frustrating, disappointing, and dysfunctional relationship with weightlifting. Because let ..read more
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The 15 Best Chest Exercises for Strong, Developed Pecs
Legion Athletics | Building Muscle
by Michael Matthews
2M ago
Most guides to the best chest exercises come up short. Instead of focusing on time-tested chest exercises, they recommend novel movements that look innovative, but that won’t give you the results you want.  In this article, we’ll chart a different course. In it, you’ll learn all of the best exercises for chest size and strength, three evidence-based chest workouts, some key insights about chest anatomy, and more.  Table of Contents 15 Best Chest Exercises for Men and Women 1. Bench Press 2. Incline Bench Press 3. Dumbbell Bench Press 4. Incline Dumbbell Bench Press 5. Close-Grip Ben ..read more
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