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On Thanksgiving day, gyms around the nation receive lighter footfall while missing members work on getting heavier, but in a classic Instagram clip, this husband-and-wife fitness coaching duo demonstrate that it’s still possible to stay fit without leaving the house this holiday. If you’re brave...

Paola Mayfield shot to fame as the charismatic Colombian looking to find love in the first season of 90 Day Fiancé, but settling in the United States has been a challenge both physically and emotionally. Thankfully, this fierce female is now in a great place, and shares how she went from...

You know how it is. You picked something up that fought back and won. Or maybe you fell and broke a bone. Maybe you threw out your back. Perhaps you just woke up one day with “mystery pain.” But one way or another, at some point in your life, you’ve found yourself injured and unable to do the...

About 6'3" 216 pounds, definitely getting a lot leaner. One of the lightest I've ever been, I feel so small! Even though I lost about 20 pounds I'm adding muscle

British fitness model and social media influencer turned endurance athlete; Kori Sampson became a celebrity after hitting it big as one of the most popular contestants on the dating show; Too Hot To Handle in 2020. But while he became an in-demand star, and subsequently appeared on Celebrity Ex...

By Bret Contreras When I was in graduate school, I was a pretty busy guy. I was teaching high school mathematics during the day and attending grad school at night. I started reducing my training frequency, volume, and duration and noticed that it didn’t impact my strength levels too much. This...

Adding a simple resistance band to your row variations increases the concentric tension as you row/pull towards your body, and it increases the eccentric tension as you extend your arms. And that means new gains. Here are five ways to do it: 1. ▶️ Banded Barbell Row (Version 1) In this...

THE COMPLETELY PREVENTABLE DISEASE Type-2 diabetes affects around 24 million Americans, maybe more if you count the number of people who have it but don't know it yet. And about 86 million more have prediabetes: high blood glucose levels but not high enough yet to get the full diagnoses. Most...

When back pain strikes, you think you’re the only person suffering, but that’s not the case with back pain. In the U.S., many people will suffer from chronic or acute low back pain at some point in their lives. And about 2% to 10% of people who experience low back pain develop chronic low back...

Eric Dubas just claimed a haul of medals at the NPC Valley of the Sun Championships in Arizona, but the 39-year-old credits an unusual form of cardio for helping him gain an advantage over his fellow competitors. In a post-win chat with M&F’s Chief Content Officer, Zack Zeigler, Dubas says that...

Want to make a connection and not come off as a creeper? You'll need some guidelines written by a woman. Here they are. A lot of lifters say the gym isn't the place to meet people. But if you're single, wouldn't you want to find someone with your shared interests and healthier lifestyle? The...

Hi All, So a good buddy of mine has just started TRT about 7-8 months , numbers before were in the 200-300 range for T levels. He has been on Test C now doing around 175-185 mg per week split into two shots (per my recommendation instead of 1 pin per week). He has had bloods done twice and his...

Life hacks are all the rage these days; everybody wants to know how to cure cancer and solve global warming with a rubber band, some masking tape, and an iPhone. Listen here MacGyver, I know you think you’re the next best thing since Captain America, but Googling doesn’t turn you into Dr. Phil...

Anyone that has committed to a long-term fitness goal will tell you that it takes serious dedication, determination, and discipline to be successful. Consistency matters but let’s face facts - There are days that we all just need an extra mental boost or a kick in the butt to get going. For...

Anyone that has committed to a long-term fitness goal will tell you that it takes serious dedication, determination, and discipline to be successful. Consistency matters but let’s face facts - There are days that we all just need an extra mental boost or a kick in the butt to get going. For...

Pre-workout supplements are a big business. The supplement industry combines many ingredients to form some rather potent potions to get you geared-up for your upcoming training session. The cost of pre-made drinks, shakes, or mixes can quickly add up when taken on a daily basis. With the right...

Welcome to Enhance Genetics, @SemprFi95.

With this year’s Olympia set to be one like never before, athletes around the world are prepping to show off their best physiques yet come December. Hannah Ranfranz will be taking the stage at the Bikini Olympia for the first time this year, and prepping for one of the IFBB’s most popular...

Switching from 100 MG of Prop EOD to 150 MGs of E Weekly. Also, 4 IU's of GH daily, 1 MG Arimidex, and 50 mcgs of T3 daily. I am looking to get to more of a way of life with gear. I plan on getting my test levels and GH Serum done in about 45 days. I have been transitioning from prop/E for...

Zinc is a critical mineral for many biological processes. This study in rats shows how a zinc-deficient diet can affect androgen binding, aromatization and conversion to DHT. This study fed rats either a deficiency or surplus of Zinc through diet and had some pretty significant results. This...