• Go from 'Sleeveless' to Shirtless with this Six-Pack Workout

    Go from 'Sleeveless' to Shirtless with this Six-Pack Workout

    Fitness expert, Frank Sepe, and Celebrity trainer, Don Saladino, share their expert tips and secrets to achieving six pack abs no matter your level.
  • Even Out Strength Imbalances with 4 Unilateral Moves

    Even Out Strength Imbalances with 4 Unilateral Moves

    Lifters who just focus on the big bilateral lifts of the squat, press, and deadlift family will get strong but can develop muscle imbalances. The body will always resort to plan B to finish the lift, and this is not always good. Having a strength imbalance by itself is not a huge deal. But over…
  • Hop, Drop, and Push it Back Up with this Unilateral Challenge

    Hop, Drop, and Push it Back Up with this Unilateral Challenge

    For years, I’ve been posting some crazy challenges for a group of friends I used to train with. Now, I do these to fight the tedium that threatens our fitness lifestyle. No matter your dedication or fitness level, sometimes we all know that no matter where you train, it can get a bit monotonous. Hopefully…
  • Here's a Back-Building Breakdown of How to Master the Meadows Row

    Here's a Back-Building Breakdown of How to Master the Meadows Row

    Build a V-taper physique with huge forearms and biceps with the Meadows row, a full body exercise created by IFBB bodybuilder John Meadows.
  • Rack and Roll Up the Strength Gains with These 5 Cool Squat Rack Moves

    Rack and Roll Up the Strength Gains with These 5 Cool Squat Rack Moves

    Tim Sparkes knows a thing or two about valuable gym sessions. The multiple time Open Power Lifting winner, bodybuilding coach, and owner of the Die Hard Gym in Peoria, AZ, takes pride in using his experience to build healthier and stronger individuals. And, when it comes to the humble squat rack or cage, there is…
  • Boost Your Deadlift One-Rep Max with These 3 TRX Must-do Moves

    Boost Your Deadlift One-Rep Max with These 3 TRX Must-do Moves

    Programming TRX accessory exercises for your deadlift will help shore up any weakness you have and improve your technique.
  • Want to Increase Your Squat Strength? Try These 3 TRX Moves

    Want to Increase Your Squat Strength? Try These 3 TRX Moves

    The benefits of performing TRX exercises range from the stay-at-home mum to even the competitive powerlifter. Perform these moves for a stronger squat.
  • Try this Soldier-Athlete Full-Body Blast Workout from Erik Bartell

    Try this Soldier-Athlete Full-Body Blast Workout from Erik Bartell

    Personal trainer and Army veteran Erik Bartell’s training style blends high-intensity with full-body functional strength and conditioning. If you haven’t tried one of his Live Classes each Tuesday and Thursday mornings on the M&F Instagram page, you’ll understand what he means after completing this full-body punisher. “Remember that even if you do everything right, you’re…
  • Still 'Zerching' for the Ultimate Leg Exercise? Try This Squat Variation

    Still 'Zerching' for the Ultimate Leg Exercise? Try This Squat Variation

    Spice up your squats and build your lower-body muscles with the Zercher squat. This exercise covers a lot and belongs in your leg routine.
  • Military Monday: It’s Chest and Triceps Day — Army Style! 

    Military Monday: It’s Chest and Triceps Day — Army Style! 

    Who doesn’t love a good chest and triceps workout? We all do, but this one’s a little bit different. It was programmed by Chris Kellum, a certified personal trainer and member of the Florida Army National Guard. Because he needs to be prepared for the Army Combat Fitness Test (ACFT), hitting the pecs and arms…