• 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.
  • Build Your Back Better with This Wide-Lat Workout From Anna McManamey

    Build Your Back Better with This Wide-Lat Workout From Anna McManamey

    Australia’s Anna McManamey, a certified personal trainer and sports nutritionist shares her sexy back and shoulders workout and fitness tips.
  • Skip the Cardio and Incorporate These 4 Fat-Loss Exercises Into Your Routine

    Skip the Cardio and Incorporate These 4 Fat-Loss Exercises Into Your Routine

    When training with fat loss in mind, your main focuses are nutrition and incorporating these 4 important fat loss exercises in your routine.
  • 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…
  • 4 Coaches Share Their Favorite Post-Rehab Shoulder Exercises

    4 Coaches Share Their Favorite Post-Rehab Shoulder Exercises

    The shoulder is a miracle joint. It’s a shallow ball-and-socket joint that provides a ton of mobility with the muscles surrounding the joint providing the stability. This allows us to press, pull, and throw with abandon. However, there is one drawback. The shoulders get banged up. Like, a lot. If you’ve been lifting for any…
  • Want Raw, Brute Strength? These 5 Power-Building Exercises Will Help

    Want Raw, Brute Strength? These 5 Power-Building Exercises Will Help

    Chad Belding is nearly as passionate about training in the weightroom as he is hunting duck and big game. So, when he’s out in the wilderness without a training facility in sight, he brings the gym with him. It’s not quite the spread he’s used to at Sierra Strength & Speed in Sparks, NV, where…
  • 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…
  • Military Monday: “Dominate” your delts with Hybrid Warrior Program

    Military Monday: “Dominate” your delts with Hybrid Warrior Program

    Certified trainer and infantryman Chris Kellum has you covered head to toe with his “Hybrid Warrior” training program, designed with the new Army Combat Fitness Test (ACFT) in mind. First, he offered an upper-body routine here on muscleandfitness.com; then a workout that blasts the legs, core, and lungs; and most recently, a hardcore deadlift and…
  • These Four Pullup Variations Will Help Build Size and Strength

    These Four Pullup Variations Will Help Build Size and Strength

    Chinups and pullups remain a performance indicators of your body strength. Here are four pullup variations to build upper-body size strength.