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Building muscle is exciting, but it is also challenging, and if you are unsure of what you are doing, then it can become very stressful. Beginners and gym rookies may notice those fast newbie gains that come from being introduced to iron, but then they see progress stall and get frustrated. This is why learning what to do and how to do it properly is so important. Understanding the keys to hypertrophy training will help you extend those gains and make the process even more enjoyable. That...

You’re no stranger to training your hamstrings, but let’s face it—there’s a good chance you’re only hitting half your posterior potential. Your programming already has a good mix of deadlifts, RDLs, and other hip-dominant moves that usually take center stage, but what about the supporting cast? While hip-dominant lifts are fantastic for building that upper hamstring development and reinforcing hip extension, they leave one crucial area largely untapped: the lower hamstring, specifically...

The barbell bench press is the king of the bench press jungle, but the dumbbell bench press is striding with it side by side. Barbell variations allow you to move more weight due to their fixed range of motion, but dumbbell bench press variations offer more freedom of movement. Why does that matter? Isn’t more weight the be-all and end-all? It matters for three reasons. First, the freedom of pressing with dumbbells is joint-friendly, which is vital if the upper body joints are angry...

Rowing has surged in popularity, and it’s no mystery why. A rower workout one of the most efficient, full-body workouts anyone can do. Whether your goal is to torch fat, build muscle, or enhance endurance, the rower delivers results by engaging your legs, core, and upper body in every stroke. Unlike many cardio machines focusing on one muscle group or motion, rowing offers a balanced workout that raises your heart rate and strengthens your entire body. Plus, it’s low-impact, meaning you get...

Four-time Mr Olympia, Jay Cutler didn’t just “quad stomp” his way to bodybuilding immortality, he flexed a huge set of guns that blew away all other challengers too. And, in a recent Instagram post, the big man shared how he armored up those arms. The answer? Not so much fat tips, as fat grips. Training Jay Cutler’s Top 25 Training Techniques Techniques used by Jay Cutler to string together 25 consecutive top 2 finishes. Read article “Fat Grips,” says the Olympia legend. “You’ve seen...

Pull-ups are a challenging yet rewarding exercise that builds upper body strength, particularly in the back, shoulders, and arms. Whether you’re aiming to achieve your first pull-up or increase your current number, this pull-up progression guide will help you get there. Workout Tips How to Improve Your Pull-Up Technique Fix your routine for better results. Read article Assess Your Starting Point Before beginning a pull-up progression, it’s essential to assess your current level of...

If you’ve tried CBD before, you’re likely in one of two camps: those who notice a significant difference or those who feel no effect at all, wondering if it even works. Since CBD was legalized under the U.S. Agriculture Improvement Act of 2018 (also known as the “Farm Bill”), it has become the wellness world’s go-to for everything from pain management to better sleep. Athletes in particular have gravitated toward CBD for help with soreness, inflammation, and recovery. But the question...

Personal trainers frequently hear women express a desire to “tone up” while at the same time having fear of getting “bulky” or looking “manly.” The common misconception is that lifting heavy weights for women will make their muscles big and beefy, and instead, they often opt for light weights with high repetitions, hoping instead to gain long, lean muscles. Ladies, let me respectfully tell you: Lifting heavy will not make you look like a gigantic bodybuilder. It’s time to drop the myths and...

Lifting heavy is about so much more than just looking good—though you’ll love the results there too. It’s about feeling strong, capable, and confident in your own skin. It’s also about challenging societal norms that tell women to be small and take up less space. It’s time to break those barriers and claim your strength, both inside and out. So, go ahead: With this 8-week Strength Program for Women, you can confidently pick up those weights, challenge yourself, and discover just how strong...

The measure of a healthy diet has long been up for debate, but the old staple of following a specific calorie intake, or making sure that you eat the right ratio of proteins, fats, and carbs, should also be joined by a consideration of how much of the food that you eat is pro-inflammatory and the benefits of an anti-inflammatory diet, suggest scientists at Ohio State University. Here’s what you need to know. Those of us who complete regular exercise sessions and want to try and make sure...

1. Despite the addition of numerous divisions and weight classes since the Olympia’s inception in 1965, only the winner of the open bodybuilding competition can claim the title of “Mr. Olympia.” 2. The first Joe Weider’s Mr. Olympia competition was held on September 18, 1965, at the Brooklyn Academy of Music in Brooklyn, NY. Shutterstock 3. Larry Scott was crowned the first Mr. Olympia. Literally “crowned” – the original first-place trophy was a jeweled crown. Scott won again in 1966...

In bodybuilding, Joe Weider’s Olympia is the ultimate proving ground. With the Mr. Olympia bodybuilding competition looming on the horizon, we look at 13 legendary bodybuilders. Men who seized the opportunity of a lifetime, immortalized their names, and in the process, helped us remember that greatness endures. Olympia history is real-life drama unfolding right then and there, unscripted and unexpected that brings us to our feet and makes us say, “Yeah, I was there. I saw it. I remember.”...

M&F first checked in with rock frontman Chris Daughtry back in 2013. The Grammy-nominated, multi-platinum rock artist was already deeply immersed in gym culture, proudly showcasing a chiseled physique after shedding his self-proclaimed “skinny fat” phase from a few years prior. At 33, he was in the best shape of his life, and his band, Daughtry, was gearing up to release their fourth studio album, “Baptized.” He was living the dream. Eleven years on, Daughtry, now 44, still thrives as a...

Every sport has its pinnacle — the ultimate test. In bodybuilding, that apex is unequivocally the Olympia. For the last 60 years, the Mr. Olympia competition has reigned supreme, crowning the undisputed kings of physique development every year since 1965. Only two iconic sporting events — the Super Bowl and NBA Finals — can stand toe to toe with the Olympia in terms of its enduring, uninterrupted, 60-year legacy. Yet, the Mr. Olympia title isn’t just about longevity; it’s about exclusivity...

Squats, deadlifts, strict press, bench, and pull up. They often are (and should be) staples in your routine around which the rest of your program should circulate. This article isn’t about that. It’s about the parts you don’t notice, the weaker points that you have allowed to atrophy. It’s helpful to remind ourselves that no two bodies are created equal. On top of this, every single strength coach is yet to see a body that’s in “perfect balance.” Whether it’s something as particular as a...

If you’re feeling stuck and seeking a unique challenge, there’s the Spartan Death Race. You likely won’t finish this brutal event, but in the process, you’ll learn to embrace discomfort, confront self-doubt, and unlock a resilience you never knew you had. Prepare to face 70 hours of relentless physical and mental trials, from hauling logs up mountains to memorizing poetry while you’re wet, cold, and sleep-deprived. Courtesy of Spartan What The Death Race Is and Isn’t The misconception is...

When it comes to building functional strength and explosive power, most people focus on exercises like deadlifts, squats, and presses. But to truly maximize your performance, you need to start thinking in 360 degrees. Rotational exercises allow you to train in multiple planes of motion, mimicking real-life movements like twisting, turning, and pivoting. Whether you’re an athlete or just looking to improve your overall strength and stability, adding rotational exercises to your workout...

“If you want to know the road ahead, ask someone coming back.” This proverb guides many people on their journeys to success by advising them to seek the wisdom of those who have been where they want to go. But, what if no one has done what you want to do? You can either find something else to do, or you make your own path forward. Jackie Kaminski chose the latter and is changing the world of combat sports one day at a time. Very few fighters were working with nutritionists who specialized...

Diet culture, nutritional fads, and trending eats—how is anyone supposed to know what’s good for them? The Fitness Group is training professionals to be educated fitness instructors, personal trainers, and nutritional coaches. The institution offers level 4 nutrition courses, which include learning about how to lead a healthy diet and the principles of nutrition, accredited by the Royal Society for Public Health (RSPH). It is important to accredit professional trainers and nutritionists...

If you’re relying on a simple eyeball test to determine the age of Freddie Quartlebaum, chances are, you’re going to guess wrong every single time. He’s 6’2, 220 pounds, carrying 9% body fat and with an upper body built more like an All-Pro linebacker than a college basketball executive, the title he currently holds at the University of Kansas. On first glance—or the inevitable double take—when you find out Quartlebaum, aka “Coach Q,” is now 56, you’ll think to yourself he’s found the...