Creatine vs. Creatinine: What You Need to Know
Legion Athletics
by Michael Matthews
20h ago
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
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Ep. #1142: Q&A: Training For Explosiveness, Genetics & Vascularity, Electrolyte Supplements, & More
Legion Athletics
by Michael Matthews
20h ago
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
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The 15 Best Chest Exercises for Strong, Developed Pecs
Legion Athletics
by Michael Matthews
3d 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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There’s No Shame in Admitting These Are the Reasons You Work Out
Legion Athletics
by Michael Matthews
5d ago
There’s no shame in admitting that at least 50% of the reason you work out is that you have a “complicated” relationship with carbs and sugar and don’t want to get fat. Or that you literally can’t afford to gain weight because then you’d have to buy a new wardrobe.  Or that you want a good excuse to buy a new wardrobe. Or that you want to refute people who have doubted you and put you down. Or that you have fitness goals that have nothing to do with your body composition.  Or the other way around. Or that you don’t want to be fatter than your friends. Or that you want people to check ..read more
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The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength
Legion Athletics
by John North
5d ago
Choosing an effective strength training program is one of the keys to building muscle and strength. Picking the best one for you is easier said than done, though.  Every option has bells and whistles, and it can be tricky to understand which is right for your goals and preferences.  This article will clear up the confusion.  In it, you’ll learn what a strength training program is, why they’re effective for building muscle, what makes a good strength training plan, the 12 best strength training routines, how to choose which is best for you, and more.  Table of Contents What ..read more
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Shoulder Pain from Bench Press: Causes, Fixes & Prevention
Legion Athletics
by Michael Matthews
1w ago
Shoulder pain during bench press is a frustrating and common issue among weightlifters.  For many, it takes the fun out of heavy benching and severely limits progress. Understanding the root causes behind this discomfort is crucial to address it effectively and avoid long-term injury. In this evidence-based article, you’ll discover why many experience shoulder pain from bench pressing, practical solutions to alleviate it, tips on preventing it, and more.  Table of Contents Understanding Shoulder Pain in Bench Pressing Your Shoulder Anatomy and the Bench Press Common Causes of Bench ..read more
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Ep. #1141: Harry Barnes on Overcoming Fat Loss Plateaus
Legion Athletics
by Michael Matthews
1w ago
Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Are you doing everything right but still not seeing progress on the scale? If you’re eating in a calorie deficit, training hard, and still not losing weight, don’t worry—you’re not alone. And more importantly, there are solutions. In this episode, I talk with Harry Barnes, who not only has 12 years of experience helping clients break through fat loss plateaus, but has been working with Legion’s One-on-One Coaching since its start in 2015, and now oversees a team of nearly 20 coaches as Legion’s Lead Coach. Harry’s problem-solvin ..read more
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12 Metaphors to Guide Your Fitness Journey
Legion Athletics
by Michael Matthews
1w ago
The greatest thing by far, according to Aristotle, is to be a master of metaphor. cracks knuckles dons toga grabs stylus Eating according to your blood type is like eating according to your sun sign. And exercising according to your body type is like exercising according to your zodiac sign. And starving yourself throughout the week so you can gorge on the weekends is like wearing a seatbelt so you can drive like a maniac. And avoiding an individual food or macronutrient “because it makes you fat” is like avoiding the snow because it “causes hypothermia.” And trying to out-exercise an out-of-c ..read more
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An Expert Guide to the Texas Method Workout Program
Legion Athletics
by Michael Matthews
1w ago
The Texas Method is a strength training program created by Glenn Pendlay and Mark Rippetoe.  It’s a favorite routine for those who’ve stopped seeing results from beginner programs and need a more advanced routine to continue progressing In this article, you’ll learn what the Texas Method is, as well as everything you need to know about following the Texas Method program, including the workout routine, how to schedule your training, the exercises, rest times, progression scheme involved, and more.  Table of Contents What Is the Texas Method? A Complete Guide to the Texas Method Progr ..read more
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An Expert Guide to Lyle McDonald’s Generic Bulking Routine
Legion Athletics
by Michael Matthews
1w ago
Lyle McDonald’s Generic Bulking Routine is a bulking workout plan designed to boost muscle growth and strength gain. Unlike many strength training programs, the Generic Bulking Routine is for a very specific set of people. Specifically, it’s for those who are eating plenty of calories, are looking to gain lean muscle mass fast, and have at least 12 months of experience with weightlifting. In this article, you’ll learn what the routine is, why it’s one of the best bulking workout plans on the internet, and everything you need to know to get started on the program, including the workouts, schedu ..read more
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