At some point in their fitness journey, most weightlifters wonder: How much water should I drink on creatine? Search online, and you’ll find a confusing array of advice, ranging from none at all to a cup or two extra to several additional gallons of water per day. With all these differing recommendations, it can be tricky to know who to trust. In this article, we’ll make things more straightforward.  You’ll get science-based answers about how much water to drink with creatine, both while taking the supplement and as part of your daily routine. Table of Contents How Much Water Should I Dr ..read more

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Protein has long been hailed as the key macronutrient for building and maintaining muscle mass. But what about its role in fat loss? As it turns out, increasing your protein intake might be one of the most underrated strategies for shedding fat. In this episode, I’m joined by Dr. Bill Campbell, a renowned exercise science and nutrition researcher and professor, to explore protein’s surprising effects on fat loss.  In case you’re not familiar with Dr. Campbell, he’s a repeat guest on the podcast, the director of the Performa ..read more

“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

Andrew did 15 months of Legion’s body transformation coaching and lost 30 pounds, 10% body fat, and 2 inches from his waist, while also increasing his whole-body strength. He had always found it challenging to plan meals and meet his nutritional goals due to his hectic work schedule. However, with guidance from his coach, Andrew learned strategies that improved his consistency, which enabled him to make progress despite his time constraints. Here are his results: Andrew’s Journey Despite training regularly, Andrew never got the fitness results he wanted: “I work out quite a bit and it never f ..read more

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

In an ideal world, we’d always have high-protein meals prepped ahead of time.  But sometimes fast food is the only fare available. Knowing the best high-protein fast food options is valuable at times like these because it makes hitting your daily protein target possible when you’re underprepared and on the go. Some fast food chains make it easy by using names like protein boxes and protein bowls for their high-protein offerings. Most of the time, however, combing the menu is the best way to find high-protein fast food meals.  In this article, you’ll discover 20 fast foods high in pro ..read more

“Does pre-workout cause acne?”  This is a common question among fitness enthusiasts wondering whether their pre-workout supplement is behind their breakouts.  According to some “experts,” the answer is a resounding yes.  In their opinion, pre-workouts contain “toxic” ingredients that disrupt your hormones, upset your skin and gut microbiota, cause oil and sweat buildups, and more, all of which can cause acne.  But how accurate are these claims? Can pre-workouts give you acne? Get an evidence-based answer in this article.  Table of Contents Do Pre-Workouts Cause Acne ..read more

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this episode, I tackle a variety of questions ranging from training and supplementation, to the threat of AI towards humanity.  I discuss how to grow skinny legs efficiently, how to optimize your sleep and wake-up time after a late night, whether hyperextensions are a good exercise, and a lot more. 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 you’re dying to have answered, make sure you follow me on Instagram (@m ..read more

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

Cable back workouts are fantastic for building a strong, wide back.  Yet, many gymgoers skip them simply because they’re not aware of the benefits or don’t know which cable back exercises to choose or how to put together a good workout. We’re going to straighten all this out in this article. In it, you’ll learn the best cable back exercises, how to fit them into productive back workouts with cables, why training your back with cables is beneficial, tips for maximizing your gains, and more.   Table of Contents 8 Best Cable Back Exercises 1. Seated Cable Row 2. Single Arm Cable R ..read more